Anti-Inflammation Lifestyle: Adequate Sleep
People who do not sleep long enough or who have a poor quality of sleep have higher levels of inflammation. The magic number seems to be 6-9 hours nightly. Those getting less or more have higher levels of inflammation. And it is not just the quantity, but the quality of sleep that counts–another indicator that a good night’s sleep is essential for good health.
The American Academy of Sleep has the following tips for getting a good night’s sleep:
- Follow a consistent bedtime routine.
- Establish a relaxing setting at bedtime.
- Get a full night’s sleep every night.
- Avoid caffeine or any other stimulants before bedtime.
- Be worry-free at bedtime.
- Don’t go to bed hungry, or too full.
- Avoid rigorous exercise within six hours of your bedtime.
- Make your bedroom quiet, dark, and a little cool.
- Get up at the same time every morning.