Why We Need Sleep

• Mortality risk increases with less than six hours of sleep per night (Fernandez-Mendoza et al., 2019).
• Increased risk of cardiovascular disease (Fernandez-Mendoza et al., 2019).
• Increased biomarkers for stress and inflammation (Tartar et al. 2015).
• Sleeping less than seven hours per night is linked to an increased risk of obesity (Cooper et al., 2018).
• When we lose sleep, our brains and bodies miss out on restorative effects that help all body systems function properly.

Sleep loss makes us more selfish.

How Can We Get More Sleep?

Getting more sleep can improve your health, relationships, and work performance. We can train ourselves to get good, regular sleep with a few habits.

1. Morning exposure to sunlight (between 8 am and 12 noon) improves the quality and quantity of sleep. It helps regulate our circadian rhythm influencing all body systems, including the sleep/wake cycle. Daily exposure to sunlight, even in gloomy winter, is also shown to improve mood and reduce depression.
2. Keep work, computers, phones, and other glowing devices out of the bedroom. Our body is aroused and motivated by light and calmed by darkness.
3. If stress keeps you up at night, it's best to leave the bedroom and hand write all your worries in a journal. Then when you feel drowsy again, go back to bed.
4. Learning a meditation technique such as mindful breathing or a simple body scan exercise can help you let go of the day, relax, and fall into a peaceful slumber.
5. Go to bed at about the same time every day, including on weekends.

Try for seven or more hours of sleep per night for improved mood, energy, and productivity."

Read the complete article available at Psychology Today!

Reflection:

How is your quality of sleep? Are you able to get enough sleep?

*My answer to this question varies. Med school is quite tough so there are some days that I pull some all-nighters to get things done.*

#Sleep #Relationships #Health