Sleep is the single most effective thing we can do to reset our brain and body health each day.
—Mathew Walker
In a previous post, you learned why getting enough sleep is so important. In this post, you’ll learn how a regular sleep schedule helps. Scientists have yet to confirm the real reason we need sleep, but they do know one thing: Regular sleep benefits all body functions. Yes, all of them. Researchers report that even one day without enough sleep can spell trouble beyond the expected daytime grogginess, not to mention the inability to concentrate on tasks.1
Consider what happens in areas with Daylight Savings Time. In the spring when people turn their clocks forward, they lose one hour of possible sleep. The next day, a spike in heart attacks has been shown to occur. The opposite occurs in the autumn when clocks are turned back and people gain an additional hour for restful sleep.2
In other words, even a minor change in your sleep routine can profoundly affect how you function during the day.
4 tips for a better sleep routine
1. Keep a regular schedule. Even on weekends, go to sleep and wake up at regular times. This helps you stay in tune with your body’s natural circadian rhythm and maintain peak mental and physical performance. It can help to have a “lights out” policy, say from 9:30 p.m. to 6:30 a.m.
2. Think comfort. Make sure your bedroom has the three critical elements (cool, dark and quiet) you need to comfortably fall asleep and stay asleep.
3. Set your phone to wind down mode. Most smart phones have a wind down mode thathelps reduce distraction before bedtime so you can relax and fall asleep.
4. Rise and shine, naturally. If you have trouble getting up in the dark morning hours, check out some of the sunrise alarm clocks designed to help you wake up naturally by mimicking dawn’s early light.
The bottom line is when you consistently get enough sleep, you’re setting yourself up to crush your day. So rest up and get ready to shine.
You’ve got this!
The EatingFor Team
P.S. Like this tip? For more, check out You’ve Got This! 45 Doable Tips for Teens to Feel Good, Look Good & Succeed. Available at IngramSpark, Amazon.com and other online retailers.
References
1. Medina D, Ebben M, Milrad S, Atkinson B, Krieger AC. Adverse effects of daylight saving time on adolescents’ sleep and vigilance. J Clin Sleep Med. 2015;11(8):879-884. https://pubmed.ncbi.nlm.nih.gov/25979095/
2. Sandhu A, Seth M, Gurm HS. Daylight savings time and myocardial infarction. Open Heart. 2014;1:e000019. https://pubmed.ncbi.nlm.nih.gov/25332784/