iBalance Sleep Tips
Good quality and quantity of sleep is required for optimal health.
National Sleep Foundation Guidelines:
- Teenagers 14-17 years old: 8-10 hours/night
- Adults 18-64 years old: 7-9 hours/night
- Adults 65+ years old: 7-8 hours/night
4 Phases of Sleep
Every 90-110 minutes you cycle through these 4 phases of sleep.
Stage One
- Not fully awake or fully asleep
- Brain activity starts to slow
- Body temperature and heart rate slow
Stage Two – Light Sleep
- Brain strengthens neuro-connections to help memories stick
Stage Three – Deep Sleep
- Brain slows further
- Physical benefits of sleep happen
- Fat & carbohydrates get metabolized into energy
- Brain cells rest and memories form
Stage Four – Rapid Eye Movement
- Body repairs and regrows tissue
- Builds bone and muscle
- Strengthens immune system
- Dreams happen
- Higher learning and memory get formed
Inadequate Sleep
Studies have shown that cutting sleep from 7.5 to 6.5 hours a night…
INCREASES:
- inflammation
- risk of chronic diseases
- stress and stress-related disorders
- aging
- weight gain and obesity
- risk taking, poor decisions and accidents
DECREASES:
- immune function
- production of new neurons
- performance
- reaction time
- focus and clear thinking
- mood (irritable and depressed)
How to Improve Sleep
- Keep a sleep diary, noting key elements affecting sleep
- Have a set time to go to sleep and to wake
- Establish a before bed routine
- No electronics one hour before bed (the blue light from TVs, computers, phones and ipads signal the body to stay awake)
- Bedroom should be cool, dark and quiet
- Comfortable mattress & pillows
- Use a nightlight for trips to the restroom during the night
- Avoid before bed: strenuous exercise, heavy/large/spicy/fatty meals, alcohol, nicotine and caffeine
Additional strategies to assist with better sleep:
- Short nap (less than 20 minutes)
- Exercise 150 minutes per week
- Stress reduction through deep breathing throughout the day and meditation before bed
