Life is busy, and you may find yourself trying to get more done by reducing how much time you sleep. However, research shows that limiting your sleep can have serious negative consequences for your health, productivity and mood. Learn more about why sleep is important and how to improve your sleep.
Why Is Sleep Important?
Sleep calms inflammation and recharges your body, resting and renewing every physical system so they’re ready to perform well the next day. When you skip getting enough sleep, you’ll start to notice that your body is having trouble keeping up with your busy life. Here are a few symptoms that suggest you’re not getting enough sleep:
- Reduced concentration
- Increased anxiety
- Constant fatigue
Long-term consequences of not getting enough sleep can include high blood pressure, type 2 diabetes and a lowered immune system. Sleep improves your body’s reaction time, increases coordination, reduces your risk of chronic diseases and allows for hormone regulation. Without sleep, your body is more likely to shift into fight-or-flight mode, increasing anxiety during day-to-day life.
How Much Sleep Do Adults Need?
Adults over 18 years old need a minimum of seven hours of sleep each night. However, it’s important to remember that every person is different. While some people can function well on seven hours of sleep, others may need eight or nine hours to achieve the same level of well-being. Pay attention to how you feel to determine how much sleep you need.
How Much REM Sleep Do You Need?
Adults need about two hours of rapid eye movement (REM) sleep per night. When you sleep, your body experiences sleep cycles that last between 90-110 minutes. These cycles include four stages, ranging from light sleep to deep sleep and REM sleep. The longer you sleep, the longer REM periods become. That’s important because REM is essential for emotional processing, brain development and good mental health.
How to Improve Sleep Quality
Thankfully, you can improve sleep quality with consistent self-care. Here are seven ways to increase your wellness by improving sleep quality:
- Go to bed and get up at the same time every day.
- Plan enough time for seven to nine hours of sleep per night.
- Avoid alcohol and caffeine before sleep.
- Keep your phone out of your bedroom.
- Get off any screens several hours before bed.
- Curate a quiet, restful sleep environment.
- Create a consistent sleep routine to wind down.
If you’re in physical or emotional pain, sleeping can be difficult. Treating these symptoms by addressing their root cause can improve your sleep and overall quality of life.
Invest in Your Health With Hamilton Health
When life gets busy, adults often push themselves to the max. If you’re struggling with sleep, it’s time to ask for professional help. Not getting enough sleep can lead to a long list of health problems, and it affects your everyday quality of life. At Hamilton Health, our doors are open to everyone in the Harrisburg area, regardless of income and insurance status.
Contact us today at 717-232-9971 to schedule an appointment!