Lower your blood pressure by sleeping better
Yes, it is that easy! Well, you’ll still have to keep up with your healthy eating and exercising, but getting enough sleep can have drastic effects on your blood pressure!
As humans, we spend one-third of our lives sleeping, and the quality of sleep that we get affects the other two-thirds of our life in all kinds of ways.
70% of adults in America report having trouble sleeping, and that is largely due to lifestyle factors.
Today we will talk about why sleep is so important and how to make sure you are getting a good night’s rest.
So, let’s dive in!
Why Is Sleep So Important?
Does that look familiar to you? Do you struggle to get through your workday with enough energy and focus?
The answer to your problems is not in a cup of coffee or an afternoon snack. You need to be sleeping better!
Side effects of not getting enough sleep include:
- Fatigue
- Lack of focus
- Impaired memory
- Poor digestion
- Stress
- Weakened immunity
- High blood pressure
- Weight gain
- Accidents
- Low sex drive
- Poor balance
Yes, all of that just from not getting enough sleep!
Get more insight on from the Cleveland Clinic, “Here’s What Happens When You Don’t Get Enough Sleep (and How Much You Really Need a Night)”
Sleep allows your body to make repairs and a greater rate than when you are awake. When you are awake, your energy stores are going towards brain cognition and keeping your body moving.
When you are sleeping your body has time to detox and rejuvenate. So, if you aren’t getting enough good quality sleep your body isn’t functioning at optimal capacity.
Increasing the amount and quality of sleep that you get will help you lose weight, improve your immune system, and lower your blood pressure.
Sleep is a vital part of keeping your body functioning properly, and when your body is working well, you are going to feel amazing!
FUN FACT! During world war II, Hitler and the Nazis consumed huge amounts of narcotic stimulants to increase activity. Initially, it gave them an upper hand because they were able to keep fighting when their opponents needed rest. They would work for three or four days straight with the help of the drugs, rest for a day, and then start all over again. Eventually, the lack of sleep caused a horrible deterioration of mental capacity and ability to make rational decisions, which ultimately led to their downfall.
Now that you know how important it is for you to be getting enough sleep, let’s move on to how you can do it!
How To Get Enough Sleep
If you, like 70% of people, struggle to get enough sleep, there are some easy habit changes you can make to help you rest better.
1. Don’t eat right before bed
At night, your body adjusts its’ insulin sensitivity. It is more sensitive in the morning because your body needs more fuel. This slows down at night because your body does not need as much energy to sleep. Your digestive system also slows down. So, eating within two hours before going to bed or eating a big dinner is going to prove hard for your body to digest and make it harder for you to get a good night’s rest. Try to avoid eating anything at least two hours before going to bed and make your dinner the smallest meal of the day.
2. Shut down your screens
Your tv, computer, and cell phone make it harder to fall and stay asleep. When you are exposed to artificial light your body thinks that it is time to be awake. The white light from your electronic devices tricks your body into thinking that it is daytime and makes it harder to sleep. The light stimulates a part of your brain that suppresses melatonin– the hormone that induces sleep. Try shutting down all electronic devices at least two hours before you go to bed. If you go to bed at 10 pm usually, shut down the screens at 8 pm and take that time to relax and do something that you enjoy!
3. You’re stressed!
Stress triggers a release of cortisol and adrenaline, which makes sleep very difficult. If you are having trouble sleeping at night, it may be because you are still stressed from your day. Around six every night you should shut down your electronic devices, and focus on decompressing from your day. Find something that you enjoy doing that helps you relax. It could be hanging out with your family, reading a book, drinking tea, taking a bath, or anything else that helps you unwind from your day.
4. Ditch the coffee
Coffee, even if you only drink it in the morning, can drastically reduce the quality of your sleep. For a variety of reasons, it would be wise to ditch the coffee and opt for a healthier alternative, like green tea.
Learn more on “Caffeine and Sleep” from the Sleep Foundation.
ACTION TIME!
Now that you have all these tools to help you sleep better, it is time to put them into action!
Start with just one habit that you want to work on. Once you’ve mastered that habit, you can move on to another!
Not only are we not sleeping enough most of us are dehydrated. Learn more about how hydration impacts your blood pressure here, “You’re Not Drinking Enough!”