Sleeping Giant: Rest Is More Vital Than You Think
Who doesn’t love a good night’s sleep? Getting proper sleep can not only enhance memory and learning and improve our mood; new research is suggesting that it also affects us in many other ways.
First, sleep loss — and oversleeping — can come with a heightened risk of migraines. Researchers at Missouri State University found that sleep deprivation caused changes in proteins thought to play a key role in migraines. But sleeping too much can also be detrimental by potentially inflaming the nervous system and, summarily, triggering a headache.
Sleep patterns are also connected to the risk of chronic diseases: According to a study by the Centers for Disease Control and Prevention, patterns of shorter sleep (six hours or less) or too much sleep (10 or more hours) may have an association with things like diabetes, anxiety, and obesity in adults aged 45 years and older.
Appetite and Hunger Hormones
If you’re struggling to maintain a healthy weight, take a look at your sleep habits. Poor sleep could interfere with your hunger hormones and appetite says a study out of UCLA. A consistent nighttime routine and the right amount of rest could help you get a handle on hunger.
Quick Tricks for More Zzzzs
Like most Americans, Philadelphians aren’t getting the NIH-recommended minimum seven hours of sleep. If you’re tired of not getting enough quality sleep, take a look at your bedtime routine. Here’s how to use that extra time with a few tips for falling asleep:
- Turn off electronics at least an hour before bed to quiet noise and stimulation.
- When it comes to liquids, avoid beverages three hours before bed and cut out caffeine after 3 p.m.
- Establish a consistent bedtime routine, which includes a curfew and relaxing activity like a bath or reading.
- Lastly, create a good sleeping environment with cooler temps, few distractions (i.e. TV, laptop), plus a comfortable mattress that’s newer than six years old.
Give these a try and you may soon learn that a good night makes for an even better morning.
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Sponsor content is created for IBX by Philadelphia magazine as a marketing collaboration with IBX. This material is intended for reference and information only and should not be used in place of advice from a doctor or suitable qualified healthcare professional.This is a paid partnership between Independence Blue Cross and Philadelphia Magazine's City/Studio