Are you getting a good quality of sleep?

Your journey to healthy sleep starts here.

If you wake up feeling unrefreshed and tired, chances are you are not getting the quality sleep you need. A lack of quality sleep doesn't just mean feeling drowsy throughout the day — it also has long-term effects on your health. And it doesn't only affect you; it affects your entire family as well.

While you sleep, your body works hard

Think of your body as a factory. As you drift off to sleep, it begins its night shift — repairing damaged cells, boosting your immune system, recovering from the day's activities, and recharging your heart and cardiovascular system for the day ahead. Yet in our busy lives, many of us are not getting the 7–9 hours of quality sleep our bodies need to carry out all these vital functions.

What happens when we don't get enough sleep?

The first and most affected part is the brain. We feel drowsy, experience mood swings, a drop in stamina, and impaired memory. Our ability to make decisions diminishes and our appetite increases. Research also shows that sleep-deprived people tend to crave foods high in carbohydrates & fat.¹.

REM and NREM (non-REM) sleep stages

There are two sleep stages that repeat in cycles: REM (rapid eye movement) and NREM (non-rapid eye movement). These different stages of sleep serve different functions in the body. For example, hormones essential for growth and development are only released during the final stage of sleep — NREM (non-rapid eye movement).

If our sleep is disrupted by external factors — such as a noisy environment — or by a sleep disorder that disturbs the normal cycle of NREM and REM stages, we miss out on vital restorative processes. We wake up feeling exhausted and struggle to live life to the fullest. We may also experience long-term health consequences as a result.

Sleep is essential for good health

Getting enough sleep is just as important as eating well and exercising regularly. If you feel you have a sleep disorder, contact your doctor today.

Some useful tips for a good night's sleep

What you should do

• Go to bed and wake up at the same time every day. Your body has an internal clock and thrives on rhythm and routine. Stick to your set schedule — even on weekends or after a poor night's sleep.
• Understand your sleep needs. Most people need at least 7–9 hours of sleep to maintain memory and optimal brain function.
• Spend some time in sunlight, as it helps boost your body's production of melatonin — the hormone that tells you when to sleep and when to wake up.
• Create a comfortable environment. Make sure your bedroom is cool, quiet, and dark. Minimize disruptive noises and lights. If your mattress or pillow is uncomfortable, consider replacing them.
• Avoid watching television, using a computer, or eating in the bedroom. Your brain should associate your bedroom with sleep.
• Wind down and warm up before bed. Reading a book or taking a warm bath or shower can help you relax and release tension before sleep.

What you should not do

• Drink coffee in the evening. Avoid tea, coffee, carbonated drinks, and chocolate. Opt for herbal drinks instead.
• Drink alcohol before bed, as it disrupts sleep, causes you to wake up earlier, and increases the need to use the bathroom. Alcohol also worsens snoring and sleep apnea.
• Exercise right before bed, as it stimulates your body and makes it harder to fall asleep. Make sure you finish exercising at least two hours before bedtime.
• Eat heavy, spicy, or sugary foods before bed — or go to bed hungry. A light snack may help if you are feeling hungry.
• Smoke before bed, as nicotine is a stimulant that makes it even harder to fall asleep. There are so many benefits to quitting smoking.
• Nap during the day, as this reduces your body's need for sleep at night.
• Watch engaging TV shows, play computer games, pay bills online, or have discussions in the bedroom. Anything that keeps your brain active can make it difficult to fall asleep.

^{1. Morselli L, Leproult R, Balbo M, Spiegel K. Role of sleep duration in the regulation of glucose metabolism and appetite. Best Pract Res Clin Endocrinol Metab 2010 Oct; 24(5):687-702. Part of this research was supported by US National Institutes of Health grants.}