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GETTING ENOUGH SLEEP

Did you know that everything alive on this planet needs sleep to survive? Even your chickens, cat, and dog usually take a nap for the same reason you do. 

We tend to think of sleep as when the mind and body shut down so we can rest. In reality, sleep is more important than you think. The mind and body are working hard to keep you healthy. 

Getting enough sleep is one of the most important things you can do for your health and wellbeing

You need about 8-10 hours of sleep per night.

Why sleep is so important

Here are 7 ways in which a good night's sleep can boost your health:

  • Sleep improves memory and helps you think more clearly 
  • Sleep improves your attention
  • Sleep lower stress
  • Sleep improves your mental wellbeing 
  • Sleep increases your energy
  • Sleep repairs your muscles 
  • Sleep improves your mood
  • Sleep increases your sex drive
  • Sleep improves your creativity
  • Sleep helps you be better in decision-making
  • Sleep improves your physical health
  • Sleep improves your immune system
  • Sleep boosts your brainpower
  • Sleep improves your mental health
  • Sleep lowers your risk for serious health problems, like diabetes and heart disease
  • Sleep helps you stay at a healthy weight

What happens if I don't sleep?

If you get into a bad sleep pattern, it can make you feel pretty down or even anxious. 

You might also feel tired. 

You will have difficulties concentrating and making decisions.

You may not be able to think clearly. 

Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease, and diabetes – and it shortens your life expectancy.

Your risk of injury and accidents at home, work, and on the road also increases.

What can make you not fall asleep?

Many things can make it harder for you to fall asleep. They include; 

  • Stress or anxiety
  • Pain
  • Certain health conditions, like heartburn or asthma
  • Some medicines
  • Caffeine- usually from coffee, tea, and soda
  • Alcohol and other drugs
  • Untreated sleep disorders, like insomnia
  • Nightmares 

What can I do to get enough sleep?

Here are some things that you can do to get good and sufficient sleep:

  1. Enjoy some exercise during the day. Not right before you go to bed.
  2. Quit smoking. Cigarettes contain nicotine which can make it harder for you to sleep.
  3. Turn off devices like tv, radio tablets, and wifi at least 30 minutes before bed
  4. Stay away from caffeine late in the day. 
  5. Don’t drink alcohol or do drugs before going to bed. 
  6. If you have trouble sleeping at night, limit your naps during the day. 
  7. Have a regular bedtime and waking-up time and stick with it!
  8. Create the right sleeping environment like dark, quiet, cool 
  9. Get any worries off your mind before going to sleep, for example by journaling.
  10. Make sleep a priority and ensure you get at least 8 hours of sleep per night

When should I see a doctor?

If you’re still having problems getting to sleep or staying asleep, it is important to find out what is going on and get help from a doctor. 

Find a healthcare facility near you in our clinic finder here(Link)

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