🏋️‍♀️ Are you tired? “Learn the Top 6 Tips – To provide more energy for your friends and family!”.

 In Corporate Wellness, Uncategorized

 

 

We all live busy lives and this is one area of your overall health and wellness that can get neglected. Proper sleep is just as important to good health as consuming nutritious foods and getting enough exercise; it is vital to your overall health and wellness.

Let’s breakdown what occurs in your body while you sleep. Yes, sleeping does rest the mind and body but your body is also hard at work while you sleep. This is the time when the body rebuilds muscles that you have worn down through exercise, repairs skin to maintain elasticity, repairs damage to bones, and removes debris that has accumulated in the brain from a busy day.

Sleep is essential to regulating emotions and a lack of sleep can have a dramatic impact on your mood, ability to concentrate, and motivation. Getting insufficient sleep can result in emotional difficulties and the amplification of negative emotions, while simultaneously stunting goal-enhancing activities[1]. A lack of sleep also makes it difficult for your body to regulate hormones, maintain a normal body weight, impacts productivity at work and can compromise your immune system[2]. Diet and exercise can prevent or reduce the risk of chronic diseases and getting enough quality sleep is no different. Not getting enough sleep or having a poor quality of sleep can increase your risk of developing chronic diseases such as obesity, heart disease, or diabetes.

The CDC recommends that adults get between 7-8 hours of sleep per night and reports indicate that nearly one-third of American adults get an average of 6 hours of sleep or less per night[3]. If you are getting the recommended 7-8 hours of sleep and are still tired or do not have enough energy to get you through the day, you may not be getting enough quality sleep. If you feel like you are not getting enough quality sleep, it’s a good idea to discuss this with your doctor.

Tips to a better night’s sleep:

  1. Keep a consistent sleep schedule;
  2. Create a calming bed time routine;
  3. Avoid screen time before bed (such as watching TV, using your phone or computer);
  4. Exercise regularly and maintain a healthy diet;
  5. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature; and
  6. Avoid drinking or eating too closely to bed time and minimize alcohol and caffeine consumption.

Implementing these tips should help to improve the quality and length of your sleep, helping you to wake up feeling refreshed, energized, and ready to tackle any challenges thrown at you.

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Written and Produced:

EP Health Wellness Team

References:

[1] Goldstein, A. N., & Walker, M. P. (2014). The role of sleep in emotional brain function. Annual review of clinical psychology, 10, 679–708. doi:10.1146/annurev-clinpsy-032813-153716

[2] Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archiv : European journal of physiology, 463(1), 121–137. doi:10.1007/s00424-011-1044-0

[3] Barnes, Christopher M., and Christopher L. Drake. “Prioritizing Sleep Health: Public Health Policy Recommendations.” Perspectives on Psychological Science 10, no. 6 (November 2015): 733–37. doi:10.1177/1745691615598509.

 

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