10 Doctor-Approved Tips for a Great Night’s Sleep [Infographic]

Share it:
10 Doctor-Approved Tips for a Great Night’s Sleep [Infographic]

In celebration of Sleep Awareness Week (April 23–29), MyFitnessPal and Thrive Global collaborated to bring you this science-backed sleep advice.

It’s not the sex, drugs and rock’n’roll that’s going to kill you, Keith Richards is proof of that. Surprisingly, the factor which is going to affect the longevity and quality of your life the most is sleep. That’s right, that thing you try to catch up on. The thing you typically sacrifice first when you have a project that needs to get done. Those precious minutes you decide to keep your eyes open are the same thing that keeps them shut forever. Think I’m being melodramatic?

A new study by Maiken Nedergaard and her colleagues at the University of Rochester  illustrates that sleep relaxes the channels in our brain which help ‘wash out’ unwanted waste and proteins. Just as the lymphatic system clears out metabolic waste products from the rest of the body, this system transports waste-laden cerebrospinal fluid (CSF). In the study, it showed channels moving the CSF grew 60% in size while mice slept allowing neurotoxins to be moved out of the brain more quickly and with more efficiency than with less sleep. Here’s why this matters: Many neurological diseases from Alzheimer’s to stroke and dementia are associated with sleep disturbances. The study suggests a lack of sleep plays a role by allowing the byproducts to build up and cause brain damage.

Aside from just feeling better after a good night’s sleep there’s an added bonus: Sleep has been shown to help you shed fat (especially that pudge around the belly), fight off heart disease, maintain a clear mind and optimize every function of your body. Sleep is essential for everyone from the elite athlete to the corporate warrior.

Dr. Emily Kiberd is one of the top chiropractors in midtown Manhattan and founder of the Urban Wellness Clinic. Visit its site for more healthy-sleep tips.


GEAR UP FOR SLEEP

> Athlete Recovery Sleepwear Technology
> Men’s Sleepwear
> Women’s Sleepwear
> All Sleepwear


 

Related

  • Corrosive135

    Nothing new or insightful here. Same old pat “tips” that appear in websites everywhere. Turn off the lights-duh. I’ve tried suggestions above to no avail and still vet about 4 hours of sleep a night.

    • JimmyBringus

      This infographic needs more information.

      “Regulate Coffee” – Is there a certain time I need to stop consuming caffeine?
      “Yoga Moves” – are there certain moves that help regulate sleep?
      “Prime Time” – WHEN IS PRIME TIME?

  • I commenced freelancing over world wide web, with the help of various projects which definitely desired your working personal computer as well as having access to internet as well as Now I am delightful than before… 6 months get surpassed since i started out this and additionally i received income total of 36,000 dollars… Normally I earn eighty dollars each one hour and even work for three to 4 hours nearly all of the days.And great advantage of this is that one could organize valuable time while you work and so for how long as you like and you acquire a paycheck weekly. —->>>LEARN Extra About This here-> NUBR.CO/FxO5BL

    sdfreyr

  • Lack of sleep is not good for health as it effects immune system directly. Lack of sleep can be due to stress, tensions, daily routine, eating habits etc.
    Best way to avoid lack is to make a schedule for sleeping, waking up, eating (maintain a healthy diet with a routine), exercising and much more. When you work hard, read, play exercise on a daily basis you will not face any sleep disorder.