As sleep debt accumulates, it impacts us in many ways including heart disease, immune function and obesity. It has also been known to contribute to diabetes, hypertension, stroke, cognitive issues and more. Though afternoon naps and extra weekend sleep can help relieve some fatigue, the healthies course of action is to get a good night's sleep every night.
There are many ways to create and stick to a healthy sleep routine. Start by incorporating walking or other exercise into your day; this will help you sleep better. Establish an earlier bedtime and be consistent, even on weekends. Avoid eating heavy foods or drinking caffeine or alcohol within a few hours of bedtime.
Keep anything that might distract you, such as electronics, a TV, etc., outside the bedroom. Maintain a restful environment in the bedroom by keeping it quiet, dark and cool. Many prefer a temperature of around 18 degrees Celsius for sleeping. If you don't fall asleep within 20 minutes, try reading or listening to relaxing music. Finally think of adequate sleep as preventive medicine and make it a priority.
Keep in mind that, with a healthy sleep routine, you can get sufficient rest and protect your health. Sleep well!
Language Lab
immune adj.
fatigue n.
distract v.
preventive adj.
