Prioritize Your Sleep for Optimal Health

Quality sleep is one of the pillars of wellness. The body uses sleep to repair and reset itself. You can support your body’s processes and health by focusing on getting a great night of sleep.

When we don’t give our bodies the chance to recharge, it can cause long-lasting effects. A lack of quality sleep often goes unnoticed. We only realize something may be off when we begin to experience weight gain, extreme fatigue and other chronic symptoms.

Harvard Medical School’s Division of Sleep Medicine has revealed the hidden costs of long-term sleep deficit. Several studies show it increases obesity and the risk of diabetes, impacts heart health and affects immunity.

The scientific studies can be difficult to absorb, but we’re breaking them down so you can learn how to optimize your sleep and support your health.

While quality sleep is certainly important, it doesn’t guarantee health. However, we encourage you to try some of the tips below to see if they enhance your energy level.

Create a restful oasis

Your bedroom should be an oasis that’s cozy and free of stress. Make it a haven where you can curl up and read your favorite book while winding down from your day — free of emails.

Ensure your mattress and pillows are comfortable and treat yourself to high-quality sheets. Trust us, it makes a difference! Use lamps with soft lighting, and keep the temperature between 60 and 67 degrees. Your sleep may be less restful if the room is too warm or too cold.

If clutter stresses you out and storage is an issue, IKEA and The Container Store offer creative options to help hide it.

Ban your phone from the bedroom

We recommend making your room technology-free, if possible. Of course, there are exceptions, such as a baby monitor. But removing distractions, such as phones and computers, can help you sleep well and start your day off strong.

This is due in part to the blue light from screens, which can disrupt melatonin production. Melatonin helps prepare your body for sleep. You can turn on the night-shift function on your computer or phone if you’re binge-watching “The Office” or are working on your side hustle. This reduces the blue light with a warmer color.

You also can wear amber-colored glasses for two to three hours before bed to help reduce your exposure to blue light.

Follow a bedtime routine

A wind-down routine helps signal to your brain that it’s time to sleep. Your routine can include cleaning up the kitchen, washing your face, brushing your teeth and reading a book in bed.

These calming activities can help you decompress from the stress in your day so you’re ready to drift off when you climb into bed.

Stick to a bedtime

Yes, really! Consistently going to bed at the same time, paired with a bedtime routine, can regulate your body’s internal clock. A bedtime also ensures you consistently get seven to eight hours of sleep.

For example, make 10 p.m. your bedtime each evening if you need to wake up at 6 a.m. to go to the gym before work. Then stick to it! Netflix may be enticing, but your mood after a full night’s sleep will be worth it.

We have the perfect opportunity to support our health and maximize our future as science continues to advance our knowledge of the connection between sleep and health.Creating an oasis and prioritizing your sleep are essential, and may be just what your body needs.