Sleep, Rest, Recover
Tip of the Day: “Get your rest! We cannot get fit over night, and when try to do so our muscles ache and we are prone for an injury.” – Holly G., PT, DPT, from Wyoming.
Great tip!!
We often focus on how much physical activity we get a day, but how often do we consider how much rest we need. Sleeping is a time for your body to recover. Make sure you get enough sleep!
See the following guidelines from the National Sleep Foundation:
Short sleep duration is linked with:
- Increased risk of motor vehicle accidents
- Increase in body mass index – a greater likelihood of obesity due to an increased appetite caused by sleep deprivation
- Increased risk of diabetes and heart problems
- Increased risk for psychiatric conditions including depression and substance abuse
- Decreased ability to pay attention, react to signals or remember new information
For better sleep, experts recommend that you and your family members follow these sleep tips:
- Establish consistent sleep and wake schedules, even on weekends
- Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep
- Create a sleep-conducive environment that is dark, quiet, comfortable and cool
- Sleep on a comfortable mattress and pillows
- Use your bedroom only for sleep and sex (keep “sleep stealers” out of the bedroom – avoid watching TV, using a computer or reading in bed)
- Finish eating at least 2-3 hours before your regular bedtime
- Exercise regularly during the day or at least a few hours before bedtime
- Avoid caffeine and alcohol products close to bedtime and give up smoking
Check out the National Sleep Foundation site for more information on your sleep needs. And check out our previous post for preferred sleep postures
