Beat those January Blues…with a snooze!

 

Along with exercise, good nutrition and laughing out loud, getting a good night’s sleep is one of the best ways to banish those January blues.

 

Snooze your way through those January Blues

Along with exercise, good nutrition and laughing out loud, getting a good night’s sleep is one of the best ways to banish those January blues. Getting a good night’s rest can see you jumping out of bed ready to take on the day ahead, and along with increasing your energy levels and stopping you yawning at your desk, sleep delivers lots of hidden benefits. 

 

Benefits of catching those extra zzz’s

Sleep help improves your concentration and stops your mind from wondering. The more you sleep, the more effectively your brain can solve problems and remember things. The amount of sleep you get can affect your language, reasoning and communication skills. A bad night’s sleep can leave you feeling grumpy, while getting enough good sleep can help to put you in a positive headspace. Sleep will also help you hold on to your memories. As you sleep, your brain begins to organise and process all the information you’ve taken on during the day. It converts your short-term memories into long-term memories.

A good night’s sleep can leave you feeling rested and energised which in turn means you have the energy to exercise which also improves your mood. Sleep and mood go hand in hand. And while there are certainly other contributing factors to mental health, a lack of sleep only makes things worse.

When you sleep, your heart rate and blood pressure naturally drop, to allow your heart time to rest and recover. Sleeping gives your body the time it needs to rest and repair while you’re sick and helps keep your immune system strong. When you get less sleep, your immune system is compromised, making you more likely to become sick. Consistent, quality sleep can reduce these levels of inflammation, which results in a healthier gut and fewer gastrointestinal problems.⁽ⁱ⁾

There also are several studies that show that getting a good night’s sleep helps you maintain a healthy weight and, in some studies, result in increased weight loss. Two appetite-regulating hormones, ghrelin and leptin, are thrown out of balance by a lack of sleep, leading to increased appetite and consequent weight gain. Plus, if you’re tired, you’re more likely to snack and opt for quick energy release sweet treats.

While there are no definitive rules for many hours you need, the following guidelines from the CDC⁽ⁱⁱ⁾ should give you a general idea of how much sleep you should be getting every day:

 Age                            Amount of Sleep

< 1 year                    12 - 16 hours per day (with naps)

1 – 2 years               11 – 14 hours per day (with naps)

3 – 5 years               10 – 13 hours per day (with naps)

6 – 12 years              9 – 12 hours per day

13 – 18 years            8 – 10 hours per day

18 – 60 years             7+ hours per day

61 – 64 years             7 – 9 hours

65+ years                   7 – 8 hours

 

Listen to your body. If you’re tired, get extra sleep. History is full of successful people, Winston Churchill, Margaret Thatcher, JFK who were known to nap throughout the day, so grabbing an extra 40 winks won’t hurt!

 

(i) www.ncbi.nlm.nih.gov/pmc/articles/PMC3882397/

 (ii) www.cdc.gov/sleep/about_sleep/how_much_sleep.html; www.health.harvard.edu/newsletter_article/sleep-and-mental-health

 

 

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SilverGuard is a UK-based company which produces an antimicrobial textile range using Noble Biomaterials renowned IONIC+ antimicrobial silver thread technology. Our current consumer product range includes bed linens, towels, face coverings, aprons and tea towels. New products for 2022 include wash bags, baby & children’s clothing and more.