A healthy sleep routine can benefit both adults and children. Sleep has a huge impact on your mental and physical health and can have many health benefits associated with it.

Sleep can improve your immune response

Research indicates that people who do not get enough sleep may be more likely to get sick with viruses such as the common cold.¹ Sleep can help to support the function of T cells, which are responsible for building your immune function, and may also aid in recovery and healing when you are sick.¹

Sleep can improve your mood

It can be common to experience irritability and general bad mood after a sleepless night, as there can be a link between poor sleep and your mood changing. Lack of sleep can also increase the risk of developing some mood disorders.²

Sleep can improve your productivity

Staying up late to complete a work deadline or a school assignment can have the opposite effect to the one you desire. Sleep deprivation can decrease concentration and impair problem-solving and memory, therefore having sleepless nights may have a negative effect on productivity and creativity.³

Sleep can promote a healthy heart

Your blood pressure typically lowers while you sleep, giving the heart and surrounding vessels a much needed break. However a lack of sleep can prevent that rest, and high blood pressure can increase the chance of heart conditions.⁴

Behaviours such as the food you consume and your exercise habits may influence the quality and quantity of sleep you get at night. The following habits can help establish a healthy sleep routine:

• Try to go to sleep at a set time every night.
• Try to wake up at the same time every morning.
• Consider avoiding caffeine, alcohol, nicotine, and other chemicals that can interfere with your sleep.
• Make your bedroom a comfortable environment and as dark as possible.
• Establish a calming pre-sleep routine, this can be reading, meditating or listening to music before bed.
• Listen to your body and go to sleep if you are tired.
• Do not look at your digital devices before bed, as this can interfere with your sleep. The blue light emitted from your phone can interfere with melatonin production, which is the hormone that regulates the sleep cycle.⁵
• Do not nap too close to your regular bedtime.
• Keep eating or drinking to a minimum before bedtime.
• It is important to exercise regularly, however intense exercise just before bedtime can have a negative effect by keeping you alert for longer.

Blog post written by Complete Corporate Wellness. Visit their website: www.completecorporatewellness.com.au

This blog post provides general information only. It is not intended to provide health or medical advice and is not a substitute for seeking professional advice about your health or medical needs.

References

1. Luciana Besedovsky et al., “Sleep and immune function”, National Center for Biotechnology Information, ncbi.nlm.nih.gov/pmc/articles/PMC/
2. Better Health Channel, “Mood and sleep”, Better Health Channel, betterhealth.vic.gov.au/health/HealthyLiving/Mood-and-Sleep
3. Sam Kemmis, “The Science of Sleep and Productivity”, Zapiery, zapier.com/blog/sleep-and-productivity/
4. WebMD, “Surprising Reasons to Get More Sleep”, WebMD, webmd.com/sleep-disorders/benefits-sleep-more
5. Partha Nandi, “3 Serious Reasons to Stop Using Your Smartphone at Night”, Nutribullet, nutribullet.com/blog/3-serious-reasons-to-stop-using-your-smartphone-at-night/