To maintain an optimal level of Active Wellness, we can eat right, exercise regularly, use a good air filter and drink hydrogen water. Even more importantly, we need to sleep well and sleep enough! According to sleep and brain scientist Matt Walker, “Sleep is a non-negotiable biological necessity. Sleep is the Swiss army knife of health.” 1 Humans are the only species who intentionally deprive ourselves of sleep, creating the public health challenge of the century.
What are some of the benefits of getting a good eight hours of restful sleep? Matt Walker states that in studies of restful sleepers vs. sleep-deprived participants, the hippocampus in the brain shows significant memory signals in the good sleepers but not in the sleep-deprived. Here’s why:
- Sleep prepares the brain for learning activities.
- Sleep helps create permanent memories after learning.
- Deep sleep acts like a transfer system for memories and learning.
- Gene activities are impacted by sleep. Good sleep increases immune system activities, while poor sleep is associated with an increase in genetic stress activities and chronic inflammation.
Disruptions of deep sleep can impact brain functions, leading to certain dysfunctions. The good news is that scientists can now research ways to rectify this situation, as it is believed that sleep loss leaks into every aspect of physiology. Here are some tips for good sleep:
- Go to bed at the same time and wake up at the same time as regularly as possible. The body likes regularity and a fixed schedule. (This is why new mothers who are sleep-deprived or those who are on a split shift and can no longer adhere to a regular sleep schedule say they have “fuzzy” brains or “can’t think.”)
- Keep it cool. It takes a two to three degree drop in body temperature to fall asleep and stay asleep. 65º F or 18 Cº is generally ideal for most people.
- When you can’t sleep, get out of bed and preferably go to another room. The bed should be associated with sleep, not with tossing and turning.
- Go to bed only when sleepy.
- Turn off all electronic devices. In other words, don’t fall asleep with the TV on. Don’t have your mobile phone on and blinking and buzzing throughout the night.
- Stay away from alcoholic or caffeinated beverages before bedtime, preferably hours beforehand.
- Don’t take sleeping pills, unless prescribed by your physician. It’s easy to form a dependence on sleep aids, but it is not a natural way to go to sleep. We can retrain our bodies to rest naturally, but like any activity, it takes practice and patience.
- Invest in comfortable bedding. Make sure your mattress has the firmness that supports your comfort level.
For the entire month of November, any Nikken Registered Customer will receive cash back in the form of Nikken Reward Points on the purchase of any Kenko Naturest® Fit or any Kenko Sleep Pack. There’s nothing else like the Kenko Naturest® Fit anywhere—it’s only from Nikken. Designed with natural latex nodules to massage you while you sleep, the reflective fibers help keep you warm while promoting air circulation. Tourmaline interspersed between 800 gauss magnets help create a calming effect, to help you get your best night’s sleep, every night! The Kenko Naturest® Fit transforms any mattress into a Kenko Sleep System that supports your body’s natural abilities to recuperate while sleeping!
Active Wellness Blog 