Who doesn’t feel refreshed after a good night’s sleep? The importance of sleep and the way it improves your overall health and fitness has been well established with numerous previous researchers. Studies have linked lack of sleep with an increased risk of diabetes, obesity, cardiovascular disease, and other health issues.
Recent studies have also highlighted that irregular sleep patterns are also harmful to individuals, increasing their risk for high blood sugar, hypertension, high cholesterol, obesity, and other metabolic disorders.
The Circadian Rhythm System
The circadian rhythm is your internal clock that helps maintain your sleep-wake cycle. This clock alerts your body when it is time to wake up and when it is time to hit the bed. It is affected by the chemical in your body, melatonin, which takes cues from the light in your surroundings to signal your brain to sleep or wake up.
This means your internal clock naturally adjusts your sleeping patterns to help maintain a natural rhythm. It is ideal to maintain this natural sleep pattern to aid the healthy functioning of your body. Unfortunately, the majority of individuals neglect the importance of a consistent sleep schedule, thereby leading to an unbalanced natural internal clock system.
Irregular sleep schedule may cause memory and concentration problems, mood swings, drowsiness, irritability, and adversely affect sleep quality, thereby causing more metabolic problems.
Different Ways a Consistent Sleep Routine Helps the Body
When you regularly get quality sleep, your body is able to restore energy and recharge itself. This is the time when the growth hormones are also released, which helps in building and repairing your muscles and tissues.
Moreover, it also reduces your stress levels, as you sleep, your immune system strengthens, and your leptin and ghrelin levels are regulated to keep your fullness and hunger in check.
Sleep is integral for almost all functions of your body, as it helps maintain the balance of many systems. This becomes easier for your body when you maintain a predictable and regular sleep schedule.
Tips for Better Sleep
With so many distractions around us, it is not easy to stick to a consistent sleep schedule. However, it is certainly possible with just a little effort. The importance of a proper sleep pattern can’t be denied. Here are a few tips for maintaining a regular sleep schedule and enhancing the quality of your sleep:
Start preparing for your bedtime at least an hour earlier by dimming the lights in your room.
Stop using any digital screen as the glare from the screen tricks your body in thinking it is still day time.
Go to bed at the same time every day, even if you are not sleepy. This will help in forming a habit eventually.
Wake up at the same time daily, even if it is a weekend.
Avoid sleeping in on the weekends as this will disrupt your sleep schedule. Even one day of sleeping late can disrupt your internal body clock.
Read, journal or meditate before bedtime. You can also perform a few yoga poses to relax your body and encourage it to enter the sleep mode. Having a sleeping ritual works well in helping you maintain a consistent sleep schedule.
If possible, avoid napping during the day as this may be disrupting your night sleep routine.
Plan your day a night before to help you get ready for the next day. This will make your morning routine easier.
Once you start following a consistent sleep schedule, you will instantly notice changes in your body. You will wake up alert; your concentration levels will be high; you will have more energy to exercise and make better dietary decisions. The overall health and wellness of your body will significantly improve since your physical and metabolic systems will be in balance.
- Jacky Gomez