Routinely sleeping less than 6 or 7 hours a night will demolish immune system, doubling the risk of cancer, high risk for Alzheimer Disease, disrupts blood sugar levels and increase the likelihood for coronary arteries blockage. These are all evidence based. According to the author who is the Professor of Neuroscience and the Director of the Sleep and Neuroimaging Laboratory of University of California, 8 hours of sleep every night is ideal.
Here are 12 tips for healthy sleep from the book :
1. Stick to sleep schedule – sleeping later on weekends won’t make up for lack of sleep on weekdays. Set an alarm for bedtime
2. Don’t exercise too late in the day, at least 2-3 hours before bedtime
3. Avoid caffeine and nicotine
4. Avoid alcoholic drinks before bed
5. Avoid large meals late at night
6. Avoid medicines that delay or disrupt sleep
7. Don’t take naps after 3pm
8. Relax before bed – reading, listening to music
9. Take a hot bath before bed. The drop in body temperature after getting out of bath may help you feel sleepy
10. Dark bedroom, cool bedroom and gadget-free bedroom – turn the clock’s face out
11. Have the right light exposure. Get natural sunlight at least 30 minutes during the day and turn down the light before bedtime
12. Don’t lie in bed awake. If in bed more than 20 minutes, get up and do some relaxing activity until feeling sleepy
I think 8 hours of sleep at night should be promoted as a part of healthy lifestyle from now on.
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