By KARISSA WINKEL
Cottonwood Extension District
For me, not many things beat the rejuvenation of a good night's sleep. I feel alert, focused, and ready to tackle the day. On the other hand, restless nights lead to sluggish mornings and dull afternoons.
It’s amazing how sleep quality directly affects quality of life, and there’s reason for it. Sleep plays an important role in how the entire body functions! Specifically, it makes a big impact on brain health, immune function, metabolism, mood, and heart health:
· Learning and memory- During sleep, the brain stores away memories, and it clears plaque that is associated with Alzheimer’s Disease.
· Illness- While your mind rests during sleep, your immune system works hard. Antibodies and cytokines that fight infection and viruses are produced during sleep.
· Hormone alterations- Sleep deprivation can change hormone production. For example, insufficient sleep increases cortisol levels and raises appetite. This can make weight management difficult. However, sufficient sleep supports healthy hormone production and also defends against irritability, inability to concentrate, and depression.
· Cardiovascular health- Getting enough sleep improves heart health. Sleep disorders are linked to hypertension, increased stress, and irregular heartbeat.
Research shows that people who consistently fail to get enough sleep are at an increased risk of chronic disease. Treating sleep as a priority, rather than a luxury, may be an important step in preventing many chronic conditions.
If you currently have difficulty sleeping, pay close attention to your sleeping habits. Here are a few recommendations to help you fall asleep and stay asleep:
· Get into the routine of going to bed at the same time each night and waking up at the same time each morning.
· Avoid large meals, caffeine, nicotine, and alcohol before bedtime. Also, try not to exercise immediately before you sleep.
· Make your environment quiet, cool, dark, and relaxing. Keep technology out of reach.
As you know, sleep is vital for a healthy body. Plus, it simply makes you feel better. Good sleep doesn’t have to be a luxury. In fact, quality sleep should be a priority for your physical and mental health!
Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or [email protected].