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Health Tip #11

Health Tip #11
Posted on 11/10/2017

WEEKLY HEALTH TIP - By Mrs. Best/P.E. Teacher - Health Tip #11 - The Importance of SleepAdults need 7-8 hours of sleep per night. Adolescents need 10-12 hours of sleep per night. In the United States it’s estimated that 30% of adults and 66% of adolescents are regularly sleep deprived.  Sleep is very important because our DNA is repaired and our bodies replenish for the day ahead. When we lose sleep; memory, learning, mood, and reaction time are affected. Sleeplessness can cause inflammation, hallucinations, high blood pressure, and it’s even been linked to diabetes and obesity. This is due to a buildup of byproducts that accumulate between cells. These byproducts are the toxic waste produced throughout the day from the chemical reactions that take place to provide the necessary energy to function.  During sleep the glymphatic system uses cerebrospinal fluid to flush away toxic byproducts. There are also lymphatic vessels throughout the brain, which carry immune cells to help clear out the brain’s daily waste products when we sleep. If we want to maintain our health and our sanity, then sleep is a necessary restorative process that our bodies need every night. 

Tips that will help your body prepare for sleep:

  • Don’t eat 2 hours before bedtime
  • Don’t drink caffeine past 3pm
  • No technology 1 hour before bedtime
  • Read before bedtime
  • Take a warm bath 1 hour before bedtime
  • Listen to meditation music right before bedtime
  • Don’t eat sugary foods after 6pm
  • Before falling asleep lay on your back with your hands on your stomach, focus on your breathing
  • Focus your thoughts on gratitude before bedtime
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