For many of us, there's nothing better than slipping under the covers after a long day and drifting off to sleep. Others see sleep as an inconvenience, whether it's because they have a busy schedule or just don't sleep well. The truth is, sleep is one of the most important parts of each and every day, and sleep deficiency has many negative effects on your body. Fortunately, there are ways to get better sleep.
1. Mood
If you've ever raised or babysat a toddler, you know how sleep deficiency can affect moods. When you don't get enough sleep, your brain doesn't have time to relax and prepare you for the day ahead. This is especially a problem in children and teens.
When you get plenty of sleep, your problem-solving skills, attentiveness, and mood are all increased.
2. Improved Learning
Have you ever just felt like your brain wasn't working right? That may have been because you weren't getting enough sleep. Your entire body calms itself down while you sleep, restoring power to deal with whatever awaits you when you wake up. Sleep deprivation can cause you to have trouble understanding more complex concepts and staying focused.
3. Weight Control
Most people think of sleep as mostly affecting the mental health side of things, but it actually has quite the impact on physical health, too. Studies have shown that teens who sleep more often are less likely to be obese. A lack of sleep has also been shown to increase the risk of obesity in older age groups because it cuts fat loss. Contrary to what all of your instincts may tell you, you could actually kick-start your weight loss by adding an hour or two of sleep each night.
4. Heart health
One of the most important roles sleep plays in your health is keeping things functioning optimally and repairing them if they aren't. When you close your eyes and fall asleep, your body goes to work on your blood vessels and heart, making sure they're pumping away since you'll need them in the morning. Because of this function, there is actually a link between sleep deficiency and heart disease, diabetes, stroke, and high blood pressure.
5. Productivity
Perhaps the most noticeable effect of getting enough sleep is an increase in productivity. Sleep deficiency bogs your whole body down. That doesn't just go for your muscles, either-your brain needs plenty of rest and will begin to function poorly if you're not getting the sleep you need. Adding an extra hour or two of sleep to your nightly routine has been shown to increase productivity, whether you're at work, at home with the family, or hitting the books for an important exam.
What Can You Do?
For some of us, sleep deficiency is a choice we make in order to extend our nights. For others, it's an ongoing battle that involves trying countless "sleep remedies" and lying awake in bed for hours on end. Thankfully, there are a few simple steps you can take to sleep better. Many people ignore the need to get enough sleep which can build over time and result in a number of health issues in years to come.
The first step-and the most obvious one-is to buy a great pillow and a good mattress. Mattresses are fairly expensive, which leads to people reusing mattresses for decades on end. Not only is this gross, it can seriously hamper your sleep. Look for a mattress with technology that fits your needs, whether it be a firm design that provides cool airflow or a soft, comfy mattress with added edge support.
Another important factor in getting enough sleep is your nightly routine. Studies have shown that exposing yourself to bright lights before you go to bed can hinder your sleep. Take some time to relax without the bright, blue light of your television or smartphone before you go to bed.
Napping can also hurt sleep. If you're a frequent napper, knock it off-your mornings will thank you.
Other ways to improve sleep include working out in the afternoon, avoiding large meals in the evening, and staying away from alcohol before bed.
The good news about all this is that once you start improving your sleep routine, it will come naturally to you. Your body works on a sort of natural clock which you have the power to set. Using these tips, you can improve your sleep habits and love each day a little bit more.
*This is a collaborative post. All views and texts are my own.
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Joanne says
Sad thing is with my busy life I get maximum 5 hours of sleep. Usually its 4 and a half hours of sleep
Jenny says
I need more sleep cause I have a toddler and a small business im running. LOL on top of blogging and social media and pregnancy. EEK!
Tiffany Yong says
I'm actually lacking the sleep I need right now as I'm commenting on your article as I'm in the midst of my brother's wedding, getting my hair done while I multitask on blog commenting! 5h of sleep had left me with a bad headache and eye ache!
Wildish Jess says
I'm really horrible at getting enough sleep normally. Thankfully I'm pregnant so sleep is a piece of cake for now.
Travel tips says
It is really shame on me, i sleep a lot, and the days I sleep less, it seems like my brain doesn't wants to cooperate at all.... ????
Cherri Megasko says
Man! I need help in all five of those areas. Sleep has always been an issue for me. Thanks for the tips!
Anjanette Young says
I have so many sleep problems so I know how bad it can be to not get enough of it. Losing weight is such a challenge. Finding the underlying issue is a start. Finding a good pillow surprisingly goes a long way.
Terri Beavers says
I hope your tips work for me. Maybe I need to start with a good pillow. I don't sleep well at all and that ends up in a less productive day.
Lynndee says
I agree, my brain just doesn't seem to be working right whenever I don't get enough sleep. That's why I make sure to have at least 7 hours uninterrupted sleep every night.
Bradley C Finnearty says
Getting enough sleep is extremely important to good health. Having heart problems like I do you learn that not only do you have to get enough sleep, but it has to be quality sleep.
Tim B says
I'm really bad at getting enough sleep. I really need to make more of an effort to hit the sack on a consistent basis earlier in the evening.
Elizabeth O says
I do not have any trouble in sleeping. It is important to have a complete sleep because its time to function our brain well.
Paige Flamm says
Yes! I know I need more sleep in my life! It's so hard to take care of yourself with that though when you have little ones at home.
Menaka Bharathi says
Sleep actually is very important as you say, I have seen moms go into depression because they have not got enough sleep. Nice tips
Chei Pangan says
This is such a good post. It's really really important to have good sleep. And that's one I am missing. Thanks for sharing some tips.
uprunforlife says
Sleep is so important for you and your health. Most people don't realize that while you are snoozing, your body is still at work with its amazing healing and repairing damaged cells. That is why your doctor will tell you to rest when you are sick because it takes so much energy to heal.
HilLesha says
I have trouble sleeping from time to time, especially when I was younger. These days, I instantly fall asleep as soon as my head hits the pillow!
Kathy says
I already know I need more sleep. It's my fault for never going to bed early though. I sometimes get tired throughout the day too.
Kiwi says
We all need more sleep for our health. I would like to add essential oils is very helpful as well.
Ruth I. says
I wake up very early everyday and it's really not easy. I am cranky in the morning but I still have to take care of my niece. These tips are helpful, will start to fix my night routine.
Michelle W says
Sleep is really important, it is not easy to function well when you are always tired and sleepy. And yes, having a comfortable people and mattress will help a lot.
Amy @ Marvelous Mommy says
I need lots of sleep to function. I sleep plenty of hours every night and I'm still tired in the morning! My husband says I get too much sleep!
Toni | Boulder Locavore says
These are all so true! Good sleep is very important and should not be neglected.
Frank says
Totally agree with you moms woke up in bad mood and also We cant sleep comfortable if we don't have suitable pillows for us so we always make sure we take the right pillow for everyone.
Heather says
I noticed that send my kids to your house isn't on the list. That's a shame, but the list is great for practical things I can do to get more sleep.
AnnMarie John says
There are plenty of reasons we should get more sleep. It's really good for our health! These are all good reasons to convince us how important getting more sleep is. I tell this to my kids all the time.
adriana says
Love this! I do not sleep well half of the time - it's not always easy! These are great tips and I'll definitely be trying them out, I need better nights of sleep to be more productive and energized each day!
Our Family World says
I do not have trouble falling asleep I guess my issue would the lack of it. There is work to do, a mother to look after, a family to care for. Maybe I just have to take a good hard look at my schedule and do some tweaking. I do not want to get sick because of a lack of this basic human need.
Carol Cassara says
I'm definitely more productive when I get enough sleep that's why I am to get enough sleep every night. I have things to do and enough sleep just makes it easier for me to breeze through those tasks.
brianne says
Yes to all of this. My sleep has been awful lately and I can totally see my productivity is suffering.
Sara Welch says
Since I started getting better I sleep I can't tell you how much better I feel. These tips are going to help a lot of people.
Louise Bishop says
I really wish I could sleep like my husband. He always gets plenty of rest and energy.
Marcie W. says
Great points! The way I sleep definitely affects my mood. I need to make rest more of a priority in my life.
Rosey says
I could use better rest not necessarily more rest. I have a lousy mattress (too thin) and it really does a number on me for sleep.
Pam says
I don't think I have been sleeping well lately. I have been so exhausted all the time.
Stephanie Parrell says
I am recovering from an illness right now and all I can say is that the 14 hours sleep I just had made me feel worlds better. We really need sleep it is magical!
Mama Ash says
When I need to sleep, I need to sleep. My kids or my husband wake me up at night and sometimes it takes a while for me to get back to sleep, I love my sleep and I love these tips.
Liz Mays says
I do think I retain information better when I'm well-rested. I like your ideas! I wouldn't mind improving my sleep with a better pillow.
Joanna @ Everyday Made Fresh says
I know that I need more sleep, but can't seem to get it. My nights are always riddled with spells of me waking up a million times to go to the bathroom. For the answer to that...I cut all liquids at 5:30. I don't know what gives.
Sarah Bailey says
I have ME so my fatigue is awful and I don't remember the last time I didn't feel tired or want to sleep for many hours. It really is such an important thing to make sure you are getting as much sleep as you can.
Nancy at Whispered Inspirations says
It is super important to get a good night's sleep every night. If you want to wake up feeling great, it is a good idea to get a great night's rest.
Meghna says
I am finally sleeping now that my kid is sleeping through the night!!
Jeanette says
I would be all for getting more sleep. I have insomnia so I grabbed the sleep I can get. Every single one of these reasons are reasons why I want to get more sleep but at the top of that is losing weight. I'm having such a hard time losing weight.
Emily Terrell says
These are things I have decided to work on. I haven't been sleeping well lately. And it affects my day time abilities.
Shubhada Bhide says
On the past days, I felt like my brain wasn’t working. Because of lots of work, I can't get enough sleep. I need more sleep, Thanks for this information.
Ithfifi says
I think sleep is precious so I love all your top tips and facts in this post. I recently started using a sleep spray which seems to have made a difference. Also, as soon as I turned my sleeping pattern around weight did start to drop off (with other factors) but it does seem to make a massive change!
Stacie @ Divine Lifestyle says
I am definitely in the "more sleep needed" category. There are days when I feel absolutely run down, but nothing seems to help me get more rested. Thanks for this!
Helene says
ugh lately I have had problems falling asleep but on the other hand I can;t get up in the morning. It; s like a devils circle which I have been trying to change. However maybe I am just forever in the European time zone with my sleep habit, then in that case my sleep circle is correct. ^.^
Pooja Kawatra says
That is like my everyday goal to sleep on time but I find myself with mommy duties and getting some alone time writing.
robin rue says
I am always tired, so I could always use more sleep. It's my husband's snoring, though....
JAGRITI ROY says
Your tips to improve sleeping habits are going to be much helpful for the people who are leading hectic life schedule everyday.. Just because of sleep deprivation they undergo many mental and physical hacks that sometimes cause disturbance in living a normal and happy life...Thanks for sharing.. 🙂
Preet says
Some great points and tips to get good night's sleep. I know we do forget how important it is to get enough sleep. Good Pillow is a good starting point.
corinne & kirsty says
Sleep is so important I have noticed that how I sleep, spend my night and when I wake up have a massive impact on my energy level. Sleep is something I have always paid much attention