~ a vital part of the foundation for good health & well-being throughout your lifetime ~
Benefits of Sleep on Exercise & Health
Sleep helps to improve speed, accuracy, and reaction time
People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise/week
Physical activity increases time spent in deep sleep, the physically restoring phase of sleep - this supports both immune function and cardiac health
The body repairs itself from physical activity while sleeping - repairing tissues and blood vessels, it even allows the brain to “clean” itself, removing waste products
Harmful Effects of Sleep Deprivation
Individuals who are sleep deprived are more likely to be less productive, have slower reaction time, make more mistakes.
Sleep deprivation can lead to an imbalance in the hormones that regulate hunger (Leptin and Ghrelin)- this imbalance is a risk factor for weight gain
Poor sleep leads to higher than normal blood sugar levels due to the inability to respond to insulin contributing to metabolic disorders such as diabetes.
Poor sleep quality can increase the risk for obesity, heart disease, kidney disease, high blood pressure, diabetes, and stroke.
Build Healthy Sleep Habits
Don’t check emails, watch TV, or be on your phone close to bedtime - blue light emitted from your phone tricks your brain into thinking it is day time, this decreases the release of melatonin, making it more difficult to fall asleep
Create a relaxing bedroom - try not to allow any electronics, TV, phone, laptop, or other light emitting objects in the bedroom, minimize noise
Try yoga, meditation, or light reading
Go to bed and get up at relatively the same time every day - try using a sleep tracker app to build this habit.