Sleep matters

/ Vibrant World Chiropractic/

As well as rest for the body and mind, sleep is an important time for housekeeping in the body.

It’s during sleep our body repairs micro-tears in muscle from exercise (which is how we build muscle strength and mass). Sleep is the time our brain gets rid of waste and toxins via the glymphatic system and processes learning. Adequate sleep is also vital for lower blood pressure and cardiovascular health.

How much sleep?

For an adult between 7-9 hours is best. Less than 7 hours for extended periods causes problems, for example chronic sleep deprivation causes both the heart and brain to age at a biological level by 4 or more years.

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Adult: 7-9 hrs

More for teenagers and children

Prioritizing sleep

By creating the right environment in the bedroom and routines in your daily life, you provide the conditions for sleep to be regular, sufficient and restorative. Think of setting a mood in the bedroom that enables you to feel relaxed and sleepy. Deliberately use food, light and activity during the day to prepare your body for restorative sleep.

Make your bedroom a place for rest

  • Keep it cool: turn down the heating or crack open a window.

  • Keep it dark: use blinds or curtains to block out streetlights. Get blackout curtains to create complete darkness.

Deliberately

  • Keep regular bedtime and waking hours – even on holiday and at weekends. This trains the circadian rhythm to predictable cycles and makes going to sleep easier.

  • Drink caffeine before midday.

  • Exercise during the day, not in the evening.

  • Reduce blue light after dusk (bedroom lights, no devices 90 mins before bedtime, orange glasses) See previous blog

  • Avoid eating before bedtime, ideally finish three hours earlier.


Start stacking up your actions and environment to assist your body to do exactly what it’s best at – creating the health and quality of life that you want.