Take some time …….
Rest : [noun, countable, uncountable] a period of relaxing, sleeping, or doing nothing after a period of activity
Sleep : [noun, uncountable] the natural state of rest in which your eyes are closed, your body is not active, and your mind is not conscious
All too often, we forget the importance of rest and sleep. We treat it as something we can exchange for something more valuable , like working more , binge-watching Netflix or hanging out with friends – or we did ! Sometimes we feel like 24 hours in a day is not enough for all the things we want to accomplish; therefore, we feel that we have to compromise on sleep.
Researchers have found that not only has the pandemic wreaked havoc on our waking lives, it is also having a detrimental effect on our sleep patterns, It is estimated that a quarter of people in isolation will suffer some form of sleep issues
Some of the causes for disrupted sleep will be from stress & worry, lack of stimuli, or change in routine, for anyone struggling with their sleep routine, this blog aims to provide a few tips on how to regain sleep health.
Sleep Health : Good sleep health is characterised by subjective satisfaction, appropriate timing, adequate duration, high efficiency, and sustained alertness during waking hours.
During sleep, your immune system releases proteins called *cytokines, some of which help promote sleep. Sleep deprivation may decrease production of these protective cytokines. and in addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.
noun: cytokine; plural noun: cytokines
any of a number of substances, such as interferon, interleukin, and growth factors, which are secreted by certain cells of the immune system and have an effect on other cells.
Boost Immunity & Sleep
Do not over-indulge
Too much processed food or alcohol, especially late at night, can interrupt your sleep patterns. Lower your alcohol intake and try eating healthier, aim for your 5-a-day
Physical & Mental Health
Sleep is essential – It is as important to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleep deprivation affects your psychological & physical state. Those with mental health problems are more likely to have insomnia or other sleep disorders. Having enough sleep generally helps improve our health … not only our emotional health but our physical health. . Although sleeping well doesn’t always give us the assurance of getting the best of health, several *studies have proven that enough sleep helps us maintain our bodies’ vital functions.
Harvard Medical further details
“One of the most important of sleep functions may be to provide cells and tissues with the opportunity to recover from the wear and tear of daily life. Major restorative functions in the body such as tissue repair, muscle growth, and protein synthesis occur almost exclusively during sleep, when it comes to mental health, neuroimaging and neurochemistry studies suggest that a good night’s sleep helps foster both mental and emotional resilience.
Relax & Sleep
Try to relax before going to bed
Have a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body.
Just like a baby who has not had enough sleep, a sleep-deprived child or adult will often be a not-so-happy person. Lack of sleep can bring out a whole range of negative thoughts, in fact research shows
New *research has shown lack pf sleep can cause an anxiety disorder. That’s why you should focus on the importance of rest and sleep – getting enough sleep has a big role in our own happiness.
Stay happy and Sleep :
Write away your worries
If you tend to lie in bed thinking about everything you have to do tomorrow which, set aside time before bedtime to make plans for the next day. The aim is to avoid doing these things when you’re in bed, trying to sleep.
Extra Tips For A Good Nights Sleep
Keep regular sleep hours
Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you’re likely to feel tired and sleepy.
Create a restful sleeping environment
Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled to help create a sleepy environment
Activities that get your heart rate up, such as running, brisk walking, cycling, and swimming, have been shown to improve sleep and battle insomnia.
Cut down on caffeine
Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.
If you cannot sleep, do not lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.