The
Benefits of a Good Night Sleep
Today
I am going to write about the importance of sleeping and some scientific health
benefits of sleep. I am also going to finish with some proven sleeping tips
that will ensure you get a full night's rest and make sure you get the right
amount of sleep. Before that let's talk about the health benefits of sleep.
HEALTH
BENEFITS OF SLEEP
Not getting enough
sleep is linked to fat:
Did
you know that lack of sleep is one of the largest risk factors in obesity? In a
short study on sleep duration, researchers found that adults not getting enough
sleep were 55 percent more likely to be obese worse than that children were
actually 89% more likely to be obese when not getting enough sleep. Lack of
sleeps association with fat accumulation seems to be for a number of factors
many of which are listed below.
Getting the right
amount of sleep improves your hormones:
Cortisol
your stress hormone is lowered with the right amount of sleep. Elevated levels
of this hormone over time is associated with poor skin quality, obesity and a
long list of other issues. Better sleep has also been shown to improve insulin
sensitivity and raise testosterone levels which will give you more natural
energy.
Good sleep improves
the immune system:
Another
health benefit of sleep is helping you fight off being sick. In a recent study
people who slept less than seven hours a night are three times more likely to
develop a cold than those sleeping over eight hours or more.
Sleeping helps improve
learning:
In
a Swiss university study, two groups were introduced to a new language. One
group right before bed and one during the daytime. The ones who slept immediately
after learning new material learned the language quicker than those in the
daytime. So studying before bed seems to be a good idea.
Good sleep lowers the
risk of developing depression:
In
a study of twins, researchers found that bad sleep increased the genetic risk
of developing depression. In fact, it has been estimated that 90% of patients
with depression also suffer from some form of sleep apnea.
People get more sleep
naturally eat less:
When
you don't get enough sleep the fluctuations of hormones cause greater cravings
and worse appetite control. So if you're someone who's trying to lose weight
but just can't stay away from the late-night snacks. Getting in more sleep is
something that can probably help.
Sleep helps us
empathize with others:
Another
strange health benefit of sleep is a better understanding of social cues.
One
study found that those who are sleep deprived lose the ability to properly
recognize expressions of anger and happiness in the faces of others.
Sleep improves
athletic performance:
In
a study of basketball players, a better night's rest improve the players’
reaction times speed and accuracy.
Now
that we discuss the health benefits of sleep, let's talk about how to get a
better night's rest. Here are the five sleeping tips everyone needs to know.
SLEEPING
TIPS
1.
Use blackout curtains and duct
tape to black out your room.
Melatonin
also known as the sleep hormone is raised when the Sun goes down to indicate to
our bodies that it's time to rest. The problem is that street lights, outlets
and all sorts of other unnatural lights confuse this hormone and trick it into
thinking it's still daytime. Do a complete blackout of your room and you will
notice a big difference in both the quality of the sleep you get and the
ability to get to sleep, also computer screens and phone screens confuse
melatonin as well. There are nighttime modes on these devices but it's always
best just not to use them one hour before bedtime.
2.
Have a routine.
Humans
are habitual creatures and creating a systematic routine will improve sleep. Something
as simple as brushing your teeth, reading a book for 15 minutes and immediately
going to bed is a habit you can build to make your sleep almost automatic at
night.
3.
Use your bed for nothing but sleep.
The
occasional physical activity goes with the habit thing but the moment you hit
the bed you want the body to recognize that it's time to fall asleep. So try
not to work on your bed or spend any time on it when you're not resting.
4.
Use a pillow between our underneath.
Your
legs this will help to maintain the alignment of your back and improve your
posture over time. It will also help those of you suffering with lower back
pain. There's no perfect way to sleep but on your back is probably best as it
helps maintain the alignment of your neck and spine.
5.
Napping is great.
A
short 20 to 30-minute nap lowers cortisol levels and is very healthy for the
body. So bring back a little bit of your childhood and do a quick catnap if
feeling tired midday.
CONCLUSION
Lastly,
the right amount of time for optimal sleep benefits, is seven to nine hours per
night. No less than seven and no more than nine seems to be the perfect amount,
you want.
Thank
you
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