Sleep plays an important role in our lives; without it, we risk losing our mental acuity. Not only does it allow our brains to rest, repair, and recharge, but it also improves memory and strengthens the immune system. Increasingly, scientists are finding a strong correlation between sleep and weight. Insufficient sleep distorts the mind and body, and also directly contributes to weight gain and obesity. The infographic below displays vital information on the importance of sleep for the body.

• Sleep in silence in the dark
• Don’t eat too much before going to bed
• Do not smoke or use alcohol
• Take a walk before going to bed in the fresh air
• Give up caffeine and energy drinks
• Sleep on a firm, level, and comfortable bed
• Go to bed and wake up at the same time
• Do not put working electrical appliances near your bed
• Do not focus on insomnia
• Develop a ritual of going to sleep
• Sleep in silence in the dark

Snooze Worthy Tips to try for four weeks for Healthy Sleep

Week 1

Be Active During the Day to Sleep Better 

• Add physical activity to your daily routine. Walking counts. Walking relieves stress, and boosts brain function, including your memory and attention, and helps you sleep better at night.
• Try Mindfulness meditation or deep breathing to manage stress.
• Try working out earlier in the day and doing some relaxing yoga or deep breathing to manage stress.
• Try working out earlier in the day and doing some relaxing yoga in the evening if exercising too close to bedtime keeps you awake.

Week 2

Establish a nighttime routine, including a bedtime alarm

• Go to bed and wake up at about the same time each day to sleep better.
• Set a daily bedtime alarm, counting backwards seven to 10 hours from your ideal waking time.
• Choose sleep over getting one more thing done. Good sleep can help you be more productive and accomplish more during the day.

Week 3

Create a Morning Routine with a positive activity

• Start your morning with a healthy activity such as a walk around the block, meditate, or write in a gratitude journal.
• Break the snooze button habit. Sleeping past your alarm makes you groggier in the morning.
• Try habit changing. Do something new each morning. For example, try a few yoga moves after you brush your teeth in the morning.

Week 4

Stay Tech Free at Bedtime

• Charge your phone and other devices away from your bed.
• Try reading, listening to music, or catching up on a podcast instead of scrolling and swiping into the night.
• Blue light from devices could be sabotaging your sleep cycle. Go low-tech.
• Try an old-school alarm clock and stash a pen and notepad by your bed so you don’t reach for your phone when inspiration strikes.

Relationship Between Sleep and Weight Gain

• Lack of sleep affects the body’s two key hormones. It decreases leptin and increases ghrelin, which stimulates hunger.
• Insufficient sleep contributes to a slow metabolism, causing the body to burn fewer calories, making it to store more energy as fat.
• Sleep-deprived individuals are more likely to consume and crave high-calorie, high-carbohydrate foods, as well as sugary foods due to the change in brain reward systems.
• Late-night snacking can contribute to weight gain. Staying up late provides more time and opportunities to eat, particularly late at night, making it hard for the body to metabolize food.

Harmful Effects of Oversleeping

• Type 2 diabetes
• Heart disease
• Obesity
• Depression
• Greater risk of dying
• Headaches

How Much Sleep do you need each night?

• You need 7-9 hours of sleep each night

How Do Sleep Needs Change with age?

• Newborns (0-3 months): 14-17 hours (including naps and nighttime)
• Infants (4-11 months): 12-15 hours (including naps and nighttime)
• Toddlers (1-2 years): 11-14 hours (including naps and nighttime)
• Preschoolers (3-5): 10-13 hours (including naps and nighttime)
• School-age children (6-13): 9-11 hours
• Teenagers (14-17): 8-10 hours
• Adults (18-64): 7-9 hours

Sleep Quality 

• 1 in 2 adults have trouble going to sleep or staying asleep
• 1 in 5 adults do not find their sleep refreshing
• 1 in 3 adults have difficulty staying awake during waking hours

David Messiha | Staff Writer