Friday, 8 September 2017

SLEEPING WELL: ROAD TO GOOD HEALTH

Hey guys, I’m not writing on food or drink today but talk about health.
When it comes to putting your health first, sleep should be right up there with healthy eating and exercise. I value a good night’s sleep just as much as other the aspects of my healthy lifestyle. I feel extremely fortunate that I am able to get 8 hours of sleep every night but I do make quality sleep a spotlight in my life. Getting good sleep is important to me and it has such a big impact on our overall health that over time, I’ve cultivated evening habits to that help promote a good sleep. Getting quality sleep is a game changer. It plays a huge role in our overall wellbeing, health and quality of life. I will be sharing some of my favorite tips for better sleep that you can easily adopt to improve both the duration and quality of sleep.
Getting enough quality sleep on a regular basis has effect on our mental, emotional and physical health.
BENEFITS OF GOOD SLEEPING HABIT
Sleep is vital to our survival. It is as important as food and water in keeping us alive and healthy. The moment we slip off into unconsciousness, the body gets to work, taking advantage of this nightly rest. Do you know when we sleep, our body undergoes repair and detoxification.
  • When we sleep, our bodies move from a catabolic state to an anabolic one, meaning energy conservation, repair and growth start to take over from the energy resources we spent during the day.
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  • The body produce human growth hormone, which promotes the maintenance, growth and repair of muscles and bones.
  • The immune system gets to work increasing the production of disease-fighting hormones, helping our bodies be ready to defend itself against infection and diseases.
  • While we sleep at night, even the skin gets to work repairing damage caused by the environment during the day.
  • Deep sleep truly is your beauty sleep and time for a total mind and body rejuvenation.[gallery ids="491,495" type="rectangular"]
DISADVANTAGES OF BAD SLEEPING HABIT
  • Faster Aging: Sleep deprivation can affect the way you look and accelerate the aging process. After just a few days of sleepless nights, many people start to develop wrinkles, lackluster skin and dark circles under the eyes. Much of this is caused by higher levels of cortisol (the stress hormone) in the body which are elevated when you don't get enough rest. When in excess, cortisol breaks down collagen - a protein that keeps the skin smooth, elastic and looking young. images (2)
  • Health Problems: A few nights of missed sleep can be fixed easily with more rest during subsequent days and is unlikely to have long lasting effects on your health. However, when you don't sleep well for weeks, months, or even years, this will start to take a serious toll on your health and put you at a much higher risk of developing a range of health problems including depression, diabetes, heart disease and high blood pressure.
  • Increased Risk of Causing Accidents: Lack of sleep causes drowsiness which can increase the risk of accidents when driving, operating machines and performing various other tasks. Drowsiness slows down your reaction times and this makes it much more difficult to respond when you need to. This is why fatigue is one of the leading causes of automobile accidents on the roads today.
  • Poor Mental Performance: If you're sleep deprived, many of your cognitive responses will not function at peak levels. Your attention span, reasoning, sense of judgment and problem solving skills will be impaired when the body is not well rested. Lack of sleep also affects the way your brain processes and stores information and you'll tend to forget things more often. All of these factors make performing effectively and productively during the day very difficult. images (1)
  • Weight Gain: It may be hard to believe that not sleeping enough can cause you to pack on some extra pounds. However, recent studies have found that shortened sleep time decreases the levels of leptin (a hormone that suppresses your appetite) in your body while also elevating levels of ghrelin (a hormone that induces hunger). A lack of sleep also reduces your human growth hormone (a hormone that stimulates muscle growth and fat burning) levels which limits the rate at which your body burns fat. The overall result is that if you don't sleep enough, you'll be more likely to overeat and your body will burn off these excess calories at a slower rate.images (3)

How many hours should we sleep for to get good health?!?
It’s suggested that for optimum health and mind-body function, we need about to seven to eight hours of sleep daily. This will vary individually but it most likely falls within those hours. Unfortunately, you can’t just lie in bed for 7 hours though. To truly rest and recover and take full advantage of the body’s ability to repair itself during sleep, it’s imperative we’re getting quality, deep sleep. That’s where the good stuff happens.
TIPS FOR GOOD SLEEP
  • Eat well during the day.
  • Don’t go to bed hungry.
  • Don’t eat too heavy right before bedtime
  • Keep your bedroom cool.
  • Improve your sleep environment. (Spend more on the beddings you love)

“Your future depends on your dreams, so go to sleep.”  – Mesut Barazany

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