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28 Jan, Saturday
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The Importance of a Good Night’s Sleep

Whether it’s a full skincare regime or just brushing your teeth, having a nighttime or time of day routine is way more necessary for your well-being than you think. Here’s why it pays to try and do a similar thing each day just before you head to sleep. Tropika Club shares with why it’s important to have a good sleep and how to prepare to sleep well.

We all understand that the brain could be a powerful factor, nonetheless it likes constants; same breakfast each morning, same flavoured toothpaste, the more one thing is repeated, the less motivation you have got to spend creating a choice. Depending on the action, it also gears you towards a particular mood; psychologically speaking, it’s the same principle as an appetiser, whose entire purpose is to make you hungrier by telling your brain it’s time to eat.

gnite neon sign

Why a bedtime routine is important

Enter the bedtime routine. Not solely is it necessary for sanitary reasons and, depending on your regime, your skin health, it, like an starter for food, prepares your mind to travel to sleep. Doing a similar thing over and over again nightly means your mind can recognise that you’re physically getting ready to travel to bed, and can then create the required mental preparations for sleep, releasing melatonin and alternative sleep hormones.Sleep helps the body repair, regenerate, and recover. The immune system is no exception to this relationship. Some research shows how better sleep quality can help the body fight off infection. 

Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation. Sleep deprivation can cause prediabetes in healthy adults in as little as 6 days. Many studies show a strong link between short sleep duration and type 2 diabetes. Good sleep can maximise problem-solving skills and enhance memory. Poor sleep has been shown to impair brain function. 

This is why it’s also necessary to go to bed at a similar time nightly (yes, as well as weekends, given the occasional exception) so both your body and mind will settle into a rhythm without an excessive amount of stress. Clearly it’s not a hard and fast rule however chronic sleep deprivation is the main concern here, and having a typically consistent sleep schedule is sweet for your health. It’s not only for kids! No bedtime routine is ideal, however there are some things you ought to avoid if you wish to induce that good night’s sleep in. Short sleep duration is associated with an increased risk of weight gain and obesity in both children and adults.  

How Much Sleep Do You Need? 

Sleep requirements do vary from person to person. How much sleep you need will differ depending on your age and as well as with your lifestyle and health. When determining your personal sleep needs, it is important to assess not only where you fall on the sleep spectrum, but also to examine what other factors are affecting the quality and quantity of sleep you need, such as a job or daily routine. 

Read also:

Don’t Let Snoring Keep You Up At Night

Why you should avoid blue light before bedtime

No screens at least an hour before you head to bed! The blue light from your devices interrupts your biological time tricking your brain into thinking it’s still daytime (as the sun produces high frequency blue light like your phone) which means that your brain then doesn’t release the required hormones to stimulate sleep.

Coffee and tea, even decaffeinated, will still contain caffeine which means that you’ve simply ingested a stimulant right before bed! The warmth of the drink can cause you to feel sleepy-eyed however in point of fact the chemicals in your tea are keeping you awake. Choose tea (not green, black or white as those will still contain caffeine) or warm milk instead.

woman lying down on gray bed

What is Poor Sleep?

Poor sleep has also been linked to poor insulin regulation and resistance. Insulin is the hormone that controls your blood sugar. If you’re not getting enough sleep, your body’s ability to regulate your blood sugar becomes disrupted and the levels of sugar in your blood can increase, and can cause diabetes. So getting enough sleep is a very crucial and important factor in looking after your cardiovascular health. 

When you don’t get enough sleep over time, not only do you lose out on the key benefits of sleep, but you also become more vulnerable to a number of short- and long-term health risks. Studies show that people who experience chronic sleep deprivation are at increased risk for: Automobile accidents due to drowsy driving Occupational injury due to excessive sleepiness and decreased alertness Obesity due to an increased appetite caused by sleep deprivation Psychiatric conditions such as depression and substance abuse Poorer quality of life Don’t Fall into these Sleep Traps! 

Why you should avoid alcohol before bedtime

Alcohol is a huge no no. it’d knock you out or cause you to feel heavy and drowsy however it seriously impacts the quality of your slumber, and quality is just as important as amount when it involves sleep. It reduces the most vital part of your sleep cycle, REM (which helps to restore and repair), which means you’ll probably wake up tired in spite of how long you’ve snoozed.

Avoid alcohol and caffeine late in the day. Drinking a cup of coffee or a glass of wine in the evening hours can interfere with a sound sleep. Coffee is a stimulant and may keep you from falling asleep. Alcohol may help you fall asleep more quickly, but it is known to interfere with sleep quality; it can cause you to wake up in the middle of the night or early in the morning. 

Bed too toasty or maybe too frigid? Temperature plays a large part in your body’s comfort and ability to go to sleep, and therefore the United Kingdom Sleep Council recommends you keep your room between 16-18ºC (seems cold but bear with me) as you’ll continually layer blankets on top throughout colder months. Anything lower can cause shivering (keeping you up) and anything higher than 23ºC will cause restlessness (again, keeping you up).

Why you should stick to a routine before bedtime

Most sources agree that keeping a homogenous bedtime routine nightly helps your mind relax and prepare for sleep, which means that you ought to ideally be doing the same things within the same order at the same time before bed; take off your makeup, have a shower, brush your teeth (the necessary hygiene trifecta of a nighttime routine) and any extra things you’d prefer to do like exfoliate, moisturise and more.

Making sure that your bedtime routine is totally different to your morning routine also will ensure that your brain doesn’t get confused, thus if you usually shower in the morning, don’t shower at the hours of darkness and vice versa. That way your brain will distinguish and create the proper decisions for the time of day. Sleep well!

Meanwhile, check out Tropika Club’s Ecosystem of Websites

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Terence is Tropika Club Magazine's deputy editor who loves learning about animals and their behavior. He is also an anthropologist, so he is very interested in how different cultures interact with animals. He has worked in the publishing industry for over 10 years, and have been lucky enough to work with some amazing authors and editors.