‘If sleep does not serve an absolutely vital function, then it is the biggest mistake the evolutionary process ever made’.
Dr Aleen Rechtschaffen, Sleep Researcher
Sleep… why is it important?
Sleep has important affects on our health and the day-to-day functioning of our bodies.
- reduce the risk of developing chronic illness such as type 2 diabetes and Alzheimer’s
- increase energy
- reduce stress levels
- improve concentration
- improve memory
- improve our ability to learn
- improve our immune system
- increase our life expectancy
Poor sleep can-
- raise cortisol (stress hormone)
- elevate blood pressure
- affect our ability to regulate blood sugar
- contribute to weight gain by reducing levels of leptin hormone (this hormone makes is feel full) and increases in ghrelin (this hormone makes us feel hungry)
Are you getting enough sleep?
Do you…
- wake up feeling refreshed?
- wake up at same time each day, without an alarm)?
Can you..
- get to sleep within 30 minutes of going to bed?
3 tips to improve your sleep!
1) Embrace morning light
Aim to spend at least 20 minutes outside every morning (without sunglasses).
Even on a cloudy day, morning light exposes us to higher levels of lux (measure if the intensity of light, as perceived by the human eye) than sitting in a brightly lit room.
This can help set our central body clock, or circadian rhythms, which can help with our sleep cycle.
2) Sleep in darkness
Darkness can help trigger melatonin (sleep hormone) production, important to help you get to sleep and stay asleep.
Try
- black out curtains/ extra thick curtains/ black out blinds
- eliminate other light sources (electric alarm) in your bedroom
- sleep mask
3) Limit exposure to blue light
Your smart phone and tablet emits the same light as sunlight, signaling to your brain it is time to wake up.
- Use blue light filter on your phone and/ or wear amber glasses in evening
- Try to stop all smartphones/ tablets 90 minutes before bed
- Avoid watching T.V. 30 minutes before bed
Janette O'Toole Better health Physio
# physio #pelvichealth #endometriosis #sydney
Comments