The Unsung Hero of Self Care : Get Your ZZZzzzzz’s!

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Angela R. Wilson | UAB Community Health & Human Services Intern

Photo by Rachel Claire on Pexels.com

Seems like everyone has a busy life these days.  Some adults work two jobs and have children participating in sports, band, or other extracurricular activities. We are constantly on the go with our hectic schedules, and we rely on our bodies to continue to function properly amidst our many physician demands. One of the most important things we can do for our bodies is to ensure that we get enough sleep.  The significance of sleep is often underrated and not thought of as a necessity. But not getting enough sleep can have detrimental consequences. 

Quality sleep improves your health, mood, and brain performance. It can also help you avoid certain diseases and disorders.  Getting the proper amount of sleep can reduce your chances of getting heart disease, stroke, obesity, high blood pressure, dementia, and diabetes. According to News in Health, healthy sleep consists of three things; how much sleep you get, sleep quality, and consistent sleep. (Bryant & Reynolds, 2022). Just because you are sleeping does not mean that your brain is sleeping too. As a matter of fact, just the opposite is true.  Your brain is constantly working during the time that you are sleeping and is preparing your brain to create, learn, and remember.  Sleep also allows your blood vessels, immune systems, and other metabolic processes to repair. Without proper sleep, these processes will be disturbed, and the body does not reset. Experts recommend that school-age children get at least nine hours of sleep per night. Teenagers should get at least eight to ten hours a night, and most adults should get at least seven or more hours of sleep per night. 

If you are having trouble getting to sleep at night, try making small changes in your sleep routine.  Doing things like lowering your thermostat and cutting off all electronic devices like cell phones, computers, and televisions can facilitate a quiet, peaceful place free of distractions. Going to sleep and waking up at the same time every night can help your internal clock maintain a regular schedule. Avoid taking naps throughout the day so that your body is fully prepared to rest when you finally call it a day.  Avoid caffeine, chocolate, beverages, and energy drinks after lunch due to their ability to stimulate alertness. Try visualizing things that make you happy or reading from a traditional paper book, (not an e-book). And lastly, talk to your doctor about using sleep enhancing supplements like melatonin, magnesium, or 5-HTP, (an amino acid that boosts serotonin production).

Hopefully, you will find a viable solution to help you get the proper amount of sleep you need, and the saying, “out like a light” will be your new reality.  Good night!

 References

Bryant, E., & Reynolds, S. (2022, July 15). Good sleep for good health. National Institutes of Health. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

Dasgupta, R. and Semeco, A. (2023). Healthline. 20 Tips That Help You Fall Asleep Quickly. https://www.healthline.com.

Good Sleep Matters!

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By Jessica Feagin, Intern and UAB Community Health and Human Services Student

Photo by Andrea Piacquadio on Pexels.com

Getting proper and sound sleep is essential for everyone. It improves your health, brain performance, and mood. Not getting regularly appropriate and good sleep can increase the risk of many disorders, including stroke and heart disease, dementia, and obesity. We need quality sleep because sleep helps the brain prepare to learn, create, and remember (NIH, 2022).

When you’re sleeping, essential tasks that benefit your physical health by your body and brain are performed. For example, your immune system releases proteins called cytokines, which defend against inflammation and illnesses. When you’re sick, these proteins increase in your body; however, when you’re sleep-deprived, the production of cytokines may dip, making you more vulnerable to viruses and colds. Good sleep is also beneficial for your heart. When you sleep, your heart rate and blood pressure decrease, allowing your cardiovascular system to slow down (Juli Fraga, 2022)

As a woman, we have heard about “getting your beauty rest.” Good sleep benefits your skin. When you’re asleep, collagen is produced, a protein that prevents wrinkles and repairs the skin. Conversely, insufficient sleep can produce cortisol, making your eyes red and puffy and causing skin flare-ups (Juli Fraga, 2022).

The Centers for Disease Control and Prevention (CDC) recommends that adults ages 18-60 get seven or more hours of sleep per night. Tips provided by the CDC (2022) for better sleep are to:

  • Be consistent by going to bed at the same time at night and waking up at the same time each morning
  • Make sure your bedroom is relaxing, dark, quiet, and at a comfortable temperature
  • Remove all electronic devices from the bedroom
  • Avoid alcohol, large meals, and caffeine before bed
  • Exercise during the day to help you fall asleep more easily at night

Lack of proper sleep can impact your body in many ways. What tips do you have for those struggling to get a good night’s sleep?

References

Centers for Disease Control and Prevention. (2022b, September 13). Tips for better sleep. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Juli Fraga, Psy. D. (2022, February 25). Why sleep matters more than ever. Sleep.com. https://www.sleep.com/sleep-health/why-sleep-matters-more-than-ever

U.S. Department of Health and Human Services. (2022, July 15). Good sleep for good health. National Institutes of Health. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health