The Importance of a Good Night's Sleep

A shocking 64% of Americans say that they do not get a proper amount of sleep each night. While an occasional bout of insomnia from time to time is normal, getting less than seven hours of sleep each night is not. Lack of sleep can lead to mental issues, health issues and can take a toll on your personal appearance.

An average adult needs roughly six to eight hours of sleep each night. The amount can vary from person to person. Women generally need more sleep than men. Experts say that this amount needs to stay consistent daily, trying to catch up on sleep on weekends does not help.

So what happens when you don't get the proper amount of sleep each evening?

1. Your immune system becomes weak.

If you notice that you easily catch colds and flu, consider how much sleep you get on an average. You may need more. With lack of sleep, you may feel worn out or weary. Your immune system becomes suppressed and cannot work to its full capability. The result, your body will pick up illnesses quickly.

2. Your brain cannot work properly.

Studies have placed drunk drivers and sleep deprived drivers side-by-side. The result? Sleep deprived drivers performed worse than those who were inebriated. Lack of sleep over time will reduce hand and eye coordination. It can also reduce memory skills. This can also lead to emotional problems such as anger and depression.

3. Your heart works overtime. 

Our bodies need a full night of sleep to repair and rejuvenate. With lack of sleep, our heart begins to work overtime. Inflammation can set in leading to strokes and heart attacks. For many who are lacking sleep, they reach for caffeine to get them through the day. Studies have shown that adults as young as 18 can damage their hearts by drinking too much caffeine.

4. You begin to pack on the pounds. 

Scientists still do not know why, but they know it happens. Those who lack sleep, pack on the pounds quickly. Some scientists believe it has to do with hormones. Others believe it is because the body is never able to recover fully and works overtime. If you're trying to lose weight, the best thing you can do is get a full night of sleep.

You've cleared out your schedule and made time to get an adequate amount of sleep each evening. Yet you toss and turn, each night leads to no sleep. There are prescriptive medications to help you sleep each evening. However, these medications can be highly addictive and have steep side effects. The good news is that there are natural remedies for insomnia.

1. Ban electronics from your bedroom. 

Turn over your cell phones and keep the television off. The light from the electronics can keep you up.

2. Create a consistent bedtime routine.

Try to go to bed and wake up the same time each day, even on the weekends.

3. Watch what you do before bedtime.

Eating big meals, drinking caffeine and exercising can keep you up. Drinking alcoholic beverages may make you fall asleep, but it can wake you up in the middle of the night.

4. Create a mood.

Lower the lights in your house a few hours before your bedtime. Take a warm bath or read a book an hour before bed. There are also many candles and room sprays that can create a sleep induced mood.

5. Reach for the Melatonin.

Melatonin is a natural hormone that is produced in our bodies and regulates sleep patterns. Sometimes our bodies do not produce enough, and it can lead to insomnia.

6. Try holistic healing.

Sometimes our bodies carry too much stress, and it becomes hard to unwind at night. If you have back pain, visit a chiropractor. If you have muscle pain, visit a massage therapist. If you feel stressed, try acupuncture.

Eugene Wood is a leading Massage Therapist on Long Island and New York City. He provides massage therapy treatments for a multitude of health conditions that relieve pain and improve overall health and well-being.