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Good health rises with the sun

Getting a good night’s sleep is important for our overall health. While we are asleep it provides our body with time to heal and rest, reduces pain, enhances digestion and regenerates our energy stores.
Megan Parker - Health Columnist

Getting a good night’s sleep is important for our overall health. While we are asleep it provides our body with time to heal and rest, reduces pain, enhances digestion and regenerates our energy stores. Inadequate sleep has numerous negative effects on our body including low energy and daytime fatigue, poor muscle repair, increased aches and pains, as well as decreased immune system function.

Our sleep and wake cycle is regulated by two different hormones in the body. Those hormones are melatonin and serotonin. As the sun goes down and darkness hits, our body starts producing melatonin which makes our bodies tired and helps us get to sleep and stay asleep throughout the night. When the sun starts to come up and hits receptors in our eyes, our body produces serotonin that wakes us up and makes us feel energized. These receptors at the backs of our eyes are sensitive enough that they can sense these changes in light even with our eyes closed!

Before reaching for sleep aids, it is important to make sure that we are establishing adequate sleep hygiene practices. Even with the aid of pharmaceutical or herbal sleep aids, our sleep will still not be optimal if we don’t have the right conditions present for a good nights’ sleep. Here are some sleep hygiene basics that will help you get a more restful sleep:

• Establish a regular sleep routine with a set bedtime and standard wake-up time.

• Reduce light in the bedroom. At night, any light that hits our eyes will inhibit melatonin production.

• Reduce noise and disruptions.

• Limit screen time for one hour before bed. The lights from all screens, including TV, computers, cell phones, and tablets stimulate the receptors in our eyes similar to all light, halting melatonin.

• Establish your bed as a place for sleep and sex only. Avoid reading, watching TV, eating, worrying or any other non-sleep behaviours in the bed.

• Avoid all sources of caffeine four to six hours prior to bedtime.

• Avoid drinking alcohol four to six hours before bedtime.

• For one to two hours prior to bedtime, set up a calm and relaxing environment to establish high quality sleep. Find quiet and relaxing activities to help you wind down for the night and avoid stimulating activities.

• Limit fluid intake two hours before bed to limit the bathroom visits during the night.

• Establish a regular exercise routine, but avoid exercising within three to four hours of bedtime.

Creating the right environment can have huge impacts on our sleep quality. Make sure you set your bedroom up with the conditions that will enhance your overall sleep. Turn out the lights, have some quiet time and reward your body with some restful and recovering ZZZ’s.

This article is intended for educational and information purposes only. It is not intended to provide medical advice, diagnosis or treatment. Should you require medical advice, diagnostics or treatment, please contact your nearest healthcare professional.