Who Else Has Trouble Sleeping?
Is Sleep Overrated?
The answer is NO!
In fact, a link has been established between boosting your immune system with sleep.
Want to reduce your risk of catching colds? Get some extra sleep instead of bringing that laptop into bed with you and trying to get more work done.
Did you know ....
According to the American Academy of Sleep Medicine, sleeping fewer than 7 hours a night is associated with:
- Weight Gain
- Heart Disease
- Stroke, and
Did you know....
- 33% of the population gets fewer than 6.5 hours per night (no wonder it feels like the world is kind of cranky and distracted sometimes!).
- Those who carry high amounts of body fat tend to sleep less than those with a normal body fat.
- Studies suggest that people who sleep fewer than 6 hours per night gain almost twice as much weight over a 6-year period as people who sleep 7 to 8 hours per night.
- Excessive sleep isn’t necessarily better: those who sleep more than 9 hours per night have similar body composition outcomes as those who sleep less than 6 hours.
We cut back on sleep because we choose to. We watch TV. We browse the internet. We go out with friends. This voluntary bedtime delay is something found only in modern society. The average American slept nearly 9 hours each night a century ago. If we were to remove forms of artificial stimulation and excessive work/life demands, humans would likely sleep for about 8 hours per night, based on the natural sleep/wake cycle of the brain.
Some tips so you’re getting enough sleep:
- Have an established bedtime and wake-up time that provides at least 7 hours of sleep
- Make sure that all your family members have regular sleep routines too. If your children aren’t sleeping well you won’t sleep well either.
- Avoid distractions in the bedroom. Watch TV in a different room and keep your electronics away so you won’t be tempted to graze on the internet when you should be sleeping.
- Lose some body fat with some daily exercise.
- Get proper nutrition including fiber!
One study out of Columbia University associates a higher fiber intake with more time spent in a dreamless deep stage of sleep known as slow-wave sleep.
"Our main finding was that diet quality influenced sleep quality," principal investigator Marie-Pierre St-Onge said in a statement. St-Onge is assistant professor in the department of medicine and Institute of Human Nutrition at Columbia University Medical Center in New York.
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