Sleep - March Personal Wellness Challenge


Sleep is one of our basic needs but one we don’t think about much. Sleep is essential to our health and wellbeing. During sleep, your heart rate, respirations and blood pressure decrease in order for your body and brain to rejuvenate. Major restorative functions in the body such as muscle growth and tissue repair, happens during sleep.


Most healthy adults need between 7-9 hours of sleep on a regular basis to function at their best. Even minimal sleep loss takes a toll on your mood, ability to handle stress, make decisions, and mental sharpness. Sleep loss also affects your body’s ability to fight infections, leaving you more vulnerable to colds and other viruses. Chronic insufficient sleep can also lead to health problems such as obesity, diabetes and cardiovascular disease. This is attributed to the decreased time for the restorative functions that happen in the body during sleep.


There are certain actions you can take to help you improve your sleep. First, try to get a regular sleep schedule where you go to sleep and wake up about the same time each day, even on the weekends. Physical exercise during the day is helpful for sleep. You should also be mindful of when you eat/drink caffeine, alcohol and sugary foods as they can all disrupt a good nights sleep. It is also helpful to keep a notebook on your bedside table in the case where your mind is racing. Writing down your thoughts and ideas can help quiet your mind.


CEEK Wellness Challenge of the month

We challenge you this month to get a minimum of seven hours of sleep per night. Create a calm, restful sleep environment, assess what factors are affecting your sleep and make necessary changes to improve the quality and quantity of your sleep. In doing so, you will enhance your capacity to learn, solve problems, make decisions and create. Establish better sleep habits and…CEEK a Better Way®!


Suggested Resources

· www.healthypeople.gov

· www.healthysleep.med.harvard.edu

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