Most people underestimate the benefit of getting a good night’s rest. A good night full of restful sleep can make you feel energized and alert during the day but is also beneficial to your health. Let’s take a look at how a good night rest is necessary and how to improve your sleep quality.
Why a Good Night’s Rest Is Vital
Boosts Your Immune System
As you sleep your body makes proteins called cytokines which help you fight off infections and inflammation. By having a restful sleep you can improve your immune system making it less like you catch a cold or the flu.
Enhances Memory and Brain Function
While you sleep your brain gathers and processes the information and memories from the day. This makes it easier for you to recall information later on. As you get older this is especially important as it helps keep your mind sharp.
Supports Heart Health
Your blood pressure can increase due to lack of sleep, which increases the risk of heart disease and stroke. Getting a good night’s sleep will help keep your heart healthy
Regulates Hormone Levels
Having poor quality sleep can cause imbalance in hormones that control hunger and stress. This causes an increase in appetite and higher levels of stress. Keeping your hormones in balance are important to keeping a healthy weight and reducing the chance of getting type 2 diabetes. It also ensures you feel less stressed throughout the day.
Improves Mood and Mental Health
As most people know, the most obvious benefit of getting a good night’s rest is it can make you feel happier and less irritable. Being deprived of sleep can cause mood swings and even depression. Having a good night’s sleep boosts your mental state.
Tips for Better Night Rest
Stick to a Regular Sleep Schedule
The best strategy to improve sleep is to follow a schedule. Going to bed and waking up at the same time each day, even on weekends helps set your body’s internal clock. This makes it easier to fall asleep and wake up.
Create a Sleep-Friendly Environment
Avoid distractions by keeping your bedroom cool, dark, and quiet. Consider using heavy curtains, ear plugs, an eye mask and a fan for white noise to drown out sounds.
Choose Comfortable Bedding
As an extension to avoiding distractions, make sure to invest in a good mattress and pillows as well as comfortable bedding. These will make a huge difference in how well you can relax and fall asleep.
Avoid Screens Before Bed
Blue light which comes from phones, tablets and TV can interfere with the production of melatonin, a hormone your body makes that helps you feel sleepy. Turn off devices at least an hour before bedtime.
Practice Relaxation Techniques
Practice deep breathing exercises with meditation before going to sleep. By focusing solely on your breath, using deep nasal breaths will not only relax you but will improve your breathing during sleep.
Watch What You Eat and Drink
Don’t eat 3 hours prior to bed to avoid having issues with digestion. Especially avoid spicy foods and foods with a lot of gluten as these may cause acid reflux. Similarly, don’t drink anything for 3 hours before bed so you won’t have to get up to go to the washroom.
Avoid drinking coffee or anything else with caffeine for several hours before sleep as it will disrupt you sleep patterns. The same can be said about drinking too much alcohol before bed. You may feel tired after drinking alcohol but it isn’t great for your sleep quality.
Little-Known Facts About Sleep and Aging
- Sleep Patterns Change with Age: We spend less time in deep sleep stages as we get older [1]. Even if we have slept for eight hours throughout the night, this means we may not wake up feeling fully refreshed.
- Sleep Helps Detoxify the Brain: The brain gets rid of waste products, including beta-amyloid proteins, linked to Alzheimer’s disease, when we sleep [2]. By having a good night’s rest you reduce the risk of cognitive decline.
- Melatonin Production Decreases: As we get older melatonin levels drop naturally making it more difficult to fall asleep [3]. By having exposure to bright light during the day and darkness at night our melatonin production increases.
Why Men Over 50 Should Prioritize Sleep
In order to feel your best with high energy levels, a clear mind, and little to no stress, it is important to focus on improving your sleep. This is especially true for guys over 50 who are looking to regain your edge. All personal improvement is downstream from getting consistent quality sleep.
Final Thoughts on a Good Night’s Rest
Getting quality sleep is the best thing you can do to improve your health. By following the tips outlined in the article you can enjoy a peaceful good night’s rest so you are at your best throughout the day. A good night rest is a prerequisite for improving your health and your life.
Check out Top 10 ways to boost your immune system for better health.
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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.
