Waterdown Physiotherapy: Importance of Sleep

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Importance of Sleep

Napily-Ever After

Getting You Feeling Sleep-tacular

When taking care of our bodies, we often think of all the things we can do while we are awake, but one of the best ways to take care of your body is sleeping! March is National Sleep Awareness Month, so we’re going to dive into the importance of sleep!

Why is getting enough sleep so important?

Muscle Repair

While you sleep, your body releases hormones that are essential for healing tissues in your body such as your muscles.

Pain Management

While you sleep, your brain releases hormones that act as natural pain relievers which can help to reduce pain perception

Brain function

Sleeping helps improve your brain function, consolidate your memories, and improve your overall cognitive function

Immune system

Good sleep helps boost the immune system which can help you fight viruses

What is “enough” sleep?

The amount of sleep needed varies from person to person, but most healthcare professionals recommend the following:

Children 3–5 years old: 10–13 hours per day, including naps
Children 6–12 years old: 9–12 hours per day
Teens 13–18 years old: 8–10 hours per day
Adults 18+ years old: 7–9 hours per day
Older adults: 7–8 hours per day

To determine your optimal sleep duration, experiment with different amounts and pay attention to how rested you feel. Keep in mind that if you're sleep-deprived, your body will need extra rest to recover. Females also often require more sleep than males do due to biological differences.

Tips to Get Better Sleep

Set bedtime reminders on your phone

This will help you remember to go to bed on time so that you will get enough sleep!

Have a consistent sleep schedule!

Your body rests better when you are falling asleep and waking up at consistent times!

Limit stimulants before bed

Stimulants and food activate your body to work, which can hinder your quality of sleep.
Avoiding these stimulants before bed can help your body prepare for sleep so that you can get good quality rest!

No more caffeine 6-8 hours before bedtime
Stop eating 3 hrs before bedtime
Stop drinking liquids 1-2 hours before bed
Turn off screens 1 hour before bed
Stop physical activity 1-2 hours before bed

Conclusion

Sleep is so important for your body for many reasons, but it often gets hindered due to our busy schedules and lack of awareness on how to get good sleep! The better you prepare your body for rest, the better the rest will be for your overall well being! Remember that good sleep isn’t only about quantity - it’s also about quality! So make sure to put away your screens, food, and exercise before bed so you can give your body the rest it deserves!