Like water and food, sleep is a basic human need. It’s as equally important as diet and exercise because it acts as a natural defense against chronic disease.
Sleep has an effect on nearly every tissue and system in our body by working on a cellular level to repair and reset for the next day. Marielle Silk, FNP at The Center for Healthy Living, says, “Sleep is like a natural, daily medicine for our bodies. It protects us against chronic diseases like Alzheimer’s and diabetes and flushes out toxins that build up during the day.”
“Sleep is like a natural, daily medicine for our bodies. It protects us against chronic diseases such as Alzheimer’s and diabetes and flushes out toxins that build up during the day.” – Marielle Silk, FNP
Adults typically need seven to nine hours of sleep per night. That said, too much of a good thing might not be good. The American Heart Association suggests getting more than an average nine hours per night proposes higher risk for high blood pressure, stroke, Type 2 diabetes and premature passing.
It’s not just about the amount of sleep, but also the quality. Staying asleep throughout the night and entering a deep sleep allows our bodies to reset. The American Psychological Association notes, “Poor sleep fuels inflammation, which can lead to diseases like obesity, diabetes, heart disease, and some cancers.” Proper sleep supports our immune system and balances hormones, promoting better mood and weight management.
By creating a sleep-friendly environment, you can significantly enhance the quality of your slumber. For instance, by establishing a calming bedtime routine, keeping your room dark and cool, and removing electronic devices (such as televisions and phones, and glowing lights) you are more likely to fall into a deeper sleep and stay asleep. “Limiting junk food and alcohol is also a great way to make sure your sleep isn’t disrupted,” adds Silk. And, don’t underestimate the power of a good mattress, pillow, and blanket to assist in your effort to prioritize your sleep. When it comes to quality versus quantity, both are essential to sleep for maintaining health and promoting longevity
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The content in Health Coach is not intended for diagnosing or prescribing. Consult your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. Health Coach is published bimonthly by Outer Banks Health, which is a part of ECU Health and Chesapeake Regional Healthcare.