The Importance of Rest for Your Health
Article

The Importance of Rest for Your Health

Published on Wednesday, November 09, 2022
by
Deanna Salles-Freeman

Health & Wellness

It’s Fall Y’all

Fall is a great time to reset your circadian rhythm or your 24-hour internal clock, which includes your sleep cycle. Getting the right amount of sleep can improve your health and contribute to longevity.

Sleep is when the body goes to work on processes from your brain to your heart and even your gut. It’s all getting overhauled while you sleep. 

How Much Is Enough

Each person's needs are different, generally speaking, no less than 7 hours. Too much sleep is not necessarily better. You want to be like Goldie Locks and get it just right. The right amount varies by age with teens requiring more sleep than adults.  

We need sleep because this is when cells are repaired and renewed, metabolism is regulated, and hormones are released. Needing extra sleep, over 9 hours, could also be a warning sign. If this happens often, get your sleep habits checked out by a medical professional. 

Sleep deprivation can increase stress responses and anxiety, decrease cognition and performance and lead to increased inflammation. It can also cause metabolic changes that impact our hunger and satiety hormones. 

  • Newborns: 16 to 18 hours a day
  • Preschool-Aged Children: 11 to 12 hours a day
  • School-Aged Children: At least 10 hours a day
  • Teens: 9 to 10 hours a day
  • Adults: 7 to 8 hours a day

10 Ways to Optimize Sleep

Back in the days before the light bulb, we lived in relation to the sun and moon cycles. Nowadays these cycles have been disrupted and we are overstimulated, but our body still operates on its 24-hour day rhythm. To sleep more soundly we need to chill and calm the nervous system.

-Here are some tips to throttle down after a long day and prepare you for a good night’s rest:

  • Release pent-up energy with an early evening exercise routine.

  • Take a relaxing bath with calming essential oils and salts.

  • Turn off all screens 2-3 hours before bedtime, including the TV.

  • Practice breathwork to release stress and anxiety.

  • Create a relaxing, uncluttered atmosphere in your bedroom.

  • Read a book or meditate.

  • Leave devices in a different room.

  • Drink a warm caffeine-free herbal tea 30-60 minutes before bed.

  • Go to bed and wake up at the same time daily, even on weekends.

  • Cultivate an evening and morning ritual.

What’s Your Rhythm

Consistency is key. I like the term ritual instead of routine. Routines are boring but a ritual is a way to pour into yourself.

To take care of yourself.

With the days getting shorter and cooler, it’s prime time to turn inward and get cozy. Work with the season and curate a ritual that starts to flow. You will find your body tells you when to shut down and when to turn up, naturally, by supporting that master internal clock. Sweet dreams!

I see you, and YOU are beautiful!

  1. Stibich, PhD, M. (2021, October 12). The Relationship Between Sleep and Life Expectancy. Very Well Health; VeryWellHealth.
  2. Healthy Sleep. (2019). Medlineplus.gov; National Library of Medicine.
  3. Besedovsky, L., Lange, T., & Born, J. (2011). Sleep and immune function. Pflügers Archiv - European Journal of Physiology, 463(1), 121–137.

Comments

Join The Conversation...

Expert Contributor

Deanna Salles-Freeman

Life & Health Coach

Latest Articles

10/10/24
Fall Fortify: Top Nutrition Tips to Boost Your Immune System This Season Fall Fortify: Top Nutrition Tips to Boost Your Immune System This Season

Fall Fortify: Top Nutrition Tips to Boost Your Immune System This Season

Nutrition
Wellness

Haley McGaha

RDN, LD

10/09/24
Beating Reflux Bite By Bite: Homemade Snack Swaps Beating Reflux Bite By Bite: Homemade Snack Swaps

Beating Reflux Bite By Bite: Homemade Snack Swaps

Acid Reflux
GERD

Kitty Broihier

MS, RD, LD

10/08/24
Understanding FODMAPs Series: Part 1 - Oligosaccharides and Their Impact on IBS Understanding FODMAPs Series: Part 1 - Oligosaccharides and Their Impact on IBS

Understanding FODMAPs Series: Part 1 - Oligosaccharides and Their Impact on IBS

Low-FODMAP
IBS

Caitie G

MS, RDN, CNSC, LD

10/07/24
Beyond the Meds: Exploring Complementary Therapies for GERD Relief Beyond the Meds: Exploring Complementary Therapies for GERD Relief

Beyond the Meds: Exploring Complementary Therapies for GERD Relief

Acid Reflux
GERD

Keydella Fuller

MSN, APRN, FNP-C

10/03/24
Boost Gut Health After Antibiotics with Exercise Boost Gut Health After Antibiotics with Exercise

Boost Gut Health After Antibiotics with Exercise

Wellness
Gut Health

Alexander Koch

PhD, CSCS

10/02/24
Vape-Free Gut: Ditch the Vapor, Restore Your Digestion Vape-Free Gut: Ditch the Vapor, Restore Your Digestion

Vape-Free Gut: Ditch the Vapor, Restore Your Digestion

Wellness
Gut Health

Rebecca Ledford

MPH

10/01/24
Fall for Self-Care: Embrace the Cozy Season with this Checklist Fall for Self-Care: Embrace the Cozy Season with this Checklist

Fall for Self-Care: Embrace the Cozy Season with this Checklist

Wellness

Deanna Salles-Freeman

Life & Health Coach

Explore More