Yes, that’s right, keeping your bedroom temperature a couple of degrees cooler than your used to might just be the trick that you’ve been looking for to actually sleep through the night and wake up feeling rested. This is not guaranteed to work, but I personally notice a big difference in my sleep when my room temperature is set to about 67 degrees. However it is important to note that everyone is different, and you should scale the temperature to you body’s natural thermostat. I find 67 degrees cool, but not unbearable, while some other people I know find it freezing and it actually is too cold for them to sleep. I would guess though, during the winter months some people are guilty of cranking up the heat too high and unexpectedly dampening their sleep hygiene. I recommend to try sleeping in slightly cooler than normal conditions and seeing how it is. Research in sleep neurobiology confirms that cooler core body temperature is a significant marker for sleep. According to Craig Heller, PhD, professor of biology at Stanford University, the brain and body act as an internal thermostat regulating a set mid point core body temperature for optimal sleep condition.
Try it out:
· Set your room temperature a bit cooler than you’re used to. Between 65 and 72 degrees Fahrenheit. Play around with the temperature to find one that works best for you to fall asleep and stay asleep. I bet many of you will be lowering the temperature.
· Set two alarms as this might cause unusual deep and addictive sleep patterns, causing a lack of will power to get out of bed (this was a joke, your supposed to laugh or at least give a courtesy chuckle)
(above: a bit exaggerated, but having a cool core body temperature is key for a good nights sleep, make sure your room is nice and cool so your body does not have to work that hard to get to that optimal internal temperature)
Warning: it might be a bit more difficult to get out of your warm bed in cooler room temperatures. This might frighten some of you, but a little discomfort of first ripping off the sheets in the AM is well worth a good nights sleep. Sleep is very important for all aspects on ones health. Mental functioning, physical bodily functioning, energy levels and of course mood. See the list below for a more comprehensive list of how sleep can affect your health:
Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.
When your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert, which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes.
The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.
Of course, a good night’s sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night’s sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You’ll sleep better the next night and increase your daily energy level.
Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.
Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing, don’t forget to pay attention to getting a good night’s sleep. Also glucose sensitivity and brain metabolism are significantly affected by sleep duration.
Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.
Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage. This is critical for all of us whom. Are active and keeping up with a challenging exercising regimen. Our performance during exercise is significantly affected by our sleep.
(Note: this list was compiled by Mark Stibich, Ph.D., but I can also confirm from my studies in sleep neurobiology that these notions are supported by research)
#health, #sleep, #healthtips, #BetterHabits