Reclaim your sleep habits

A life-changing event can have a profound impact on one's health, including one's sleep patterns. Sleeping too much, mixing up days and nights, insomnia and inconsistent sleep schedules can wreak havoc on the human body. How much we sleep influences all the working systems of the body, which collectively impacts our overall health status. Whether it is too much sleep or not enough sleep, the Centers for Disease Control says there is a strong connection between sleep and the way the human body functions, and for that reason, sleep should be a priority.

Sleep is a time of rest for us but quite the opposite for the body. While our eyes are closed and we fall into a deep slumber, we are still, but behind the scenes, the body is busy restoring and rebuilding cells to repair any stress or damage experienced in our muscles, bones, organs and systems.

Sleep helps improve memory and concentration, builds immunity, supports metabolism and appetite and helps to balance energy and hormones.

Research shows that the less we sleep, the more at risk we are for chronic disease and other health problems like heart disease, infertility and diabetes. A lack of sleep can impair the body and the brain, even more so with consecutive nights of very little sleep. A lack of sleep leads to mood swings and emotional reactions, diminishing the ability to effectively problem solve, cope and focus. During times of sleep deprivation, the body is in a state of stress, making it difficult to fight inflammation and illness. Ultimately, the immune system is weakened, which increases the risk for illness.

The body has a natural rhythm for awake and sleep periods throughout every 24 hours. Although there are recommendations for getting six to eight hours of sleep each night, identifying just how much you need is different for each person. If you experience mood swings, forgetfulness, inability to focus, you can't stop yawning or can't stay awake during slow times of the day or you tend to fall asleep within a few minutes of sitting or lying down, then you may need more sleep.

There is no doubt that sleep plays a vital role in overall health. What we do during the day and how we structure our nights influence our ability to fall asleep and stay asleep. Experts suggest implementing the following strategies for more supportive and effective sleep:

- Wake up and go to sleep at the same time every day;

- Stay active throughout the day;

- Avoid midday naps longer than 30 minutes;

- Set a time limit for dealing with concerns and stressers;

- Have a set routine for winding down at night;

- Avoid screen time while trying to fall asleep;

- Remove distractions from the room you sleep in, and make the room cooler;

- Avoid caffeine and other stimulants as well as strenuous physical activity before bed; and

- Try to fall asleep naturally - limit sleep aids and pills.

Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.