Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. People who don’t sleep well have an elevated maze or an elevated average body temperature. They are just not as cool as people who sleep well. People who don’t sleep well are excessively energized at night. Energy is needed during the day, we need to know how to release it at night, and we need to know how to cut power. Sleep disorders are the number one health problem in the United State today. People who are short sleepers have an increased risk for infection, especially a 50% increased risk for viral infection. When we sleep, the immune system galvanized. It responds to what is going on and if we don’t sleep well, we lose that. Data shows that sleep loss is associated with many health conditions such as:
•Insulin resistance. You get dramatic spike of that day following three or four hours of sleep. Even the smaller spike is associated with obesity and diabetes.
•Cardiovascular disease is also strongly associated with being a short sleeper.
•Being a short sleeper also increase risk for cancer.
•Autoimmune disease like arthritis go through the root with short sleep.
•Mood disorders are also rampant with short sleepers. Insomnia is an early symptom of depression, and depression is late stage manifestation of insomnia.
Sleep is a vital, often neglected, component of every person’s overall health and well-being. Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration. Getting enough sleep is essential for helping us maintain optimal health and well-being. When it comes to health, sleep is as vital as regular exercise and eating a balanced diet.
Health Benefits of Sleep
Better productivity and concentration: Research proved that sleep has links to several brain functions, including, Concentration, Productivity and Cognition.
Better calorie regulation: Similarly to gaining weight, there is evidence to suggest that getting a good night’s sleep can help a person consume fewer calories during the day.Sleep patterns affect the hormones responsible for appetite. When a person does not sleep long enough, it can interfere with their body’s ability to regulate food intake correctly.
Greater athletic performance: the body heals during sleep. Other benefits include:
•Better performance intensitymore energy
•Better coordinationfaster speed
•Better mental functioning
Lower risk of heart disease: One risk factor for heart disease is high blood pressure. Getting adequate rest each night allows the body’s blood pressure to regulate itself. Doing so can reduce the chances of sleep-related conditions such as apnea and promote better overall heart health.
More social and emotional intelligence: Someone who does not get adequate sleep is more likely to have issues with recognizing other people’s emotions and expressions.
Sleep Affects Glucose Metabolism and Type 2 Diabetes Risk: Sleep restriction affects blood sugar and reduces insulin sensitivity. The study shows that, in healthy young men, restricting sleep to four hours per night for six nights in a row caused symptoms of pre-diabetes. Poor sleep habits are also strongly linked to adverse effects on blood sugar in the general population. Those sleeping less than six hours per night have repeatedly been shown to be at an increased risk of type 2 diabetes
Quality Sleep prevent Depression: Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders. It has been estimated that 90% of people with depression complain about sleep quality. Poor sleep is even associated with an increased risk of death by suicide. Those with sleeping disorders like insomnia or obstructive sleep apnea also report significantly higher rates of depression than those without.
Sleep Improves Your Immune Function: The research shows that, those who slept less than seven hours were almost three times more likely to develop a cold than those who slept eight hours or more. If you often get colds, ensuring that you get at least eight hours of sleep per night could be very helpful. Eating more garlic can help as well.
Quality sleep decreased Inflammation: Sleep loss is known to activate undesirable markers of inflammation and cell damage. Poor sleep has been strongly connected to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel diseases. The
study observed that sleep-deprived people with Crohn’s disease were twice as likely to relapse as patients who slept well.
Sleep Improve Emotions and Social Interactions: Sleep increases your ability to interact socially. The study showed that, people who had not slept had a reduced ability to recognize expressions of anger and happiness. Researchers prove that poor sleep affects your ability to recognize important social cues and process emotional information. In order words, good Sleep may increase your social skills and ability to recognize people’s emotional expressions.
Healthy Food for Quality Food
Proteins from the food we eat are the building blocks of tryptophan, which is why the best bedtime snack is one that contains both a carbohydrate and protein. Here are foods that Improve Sleep Quality:
•Green leafy vegetables
•Whole grain wheat
•Fruits: bananas and berries
•Spices: basil and sage
•Glass of milk
•Peanut butter on toast
Harm Your Sleep
If you could pick foods that may help you get the best sleep possible, would you? And if you knew which foods may hinder your restful slumber, would you avoid them? Now’s your chance to learn just that for a good night’s sleep. Though the science is not solid, being mindful of what you eat and drink before bed may help.
•Alcohol. A drink or two before bed can make you drowsy, leading many to believe it’s actually beneficial for sleep. But while it may make you …
•Coffee. Coffee, of course, is one of the most common sources of caffeine. This stimulant has a half-life of five hours, which means 25% of it …
•Dark Chocolate. Dark chocolate , though the healthiest form of chocolate from an antioxidant perspective, can contain relatively high levels of …
•Spicy Foods. Spicy foods before bedtime can give you indigestion that makes it nearly impossible to get a good night’s sleep. But even if you.
•Unhealthy Fatty Foods
Some suggestions to be able to sleep is as following:
1.Make a schedule and stick to it; sleep sleepy but when you try to wake up and go to bed every day around the same time.
2.Have a Snack Before Bedtime
3.Limit High-Fat Foods
4.Use a fan or other means to create a stable, soothing voice to the other noises.
5.Reduce caffeine and alcohol, avoid caffeine after noon and did not use alcohol as a sedative before bed. Avoid alcohol 4 to 6 hours before bedtime.
6.Get a heavy Shades or curtains to block out light bright morning when you wake up earlier than you want.
7.Check the list of drugs. Because some medications can disrupt sleep, ask your doctor or pharmacist about the medicines you take.
8.Refrain from exercise strong in a few hours and sleep time.
9.Avoid heavy meals or excessive fluid in one or two hours of bedtime.
10.Avoid heavy, spicy Foods
11.Cut the Fluids by 8 P.M.
12.Don’t Smoke to Relax
We think of health as being the absence of disease. Likewise, we think of sleep as being the absence of waking. Sleep is natural but we make it look artificial by taking sleeping pills and alcohol.So, fine a way to have your regular body required 7hrs sleep everyday. It doesn’t has to be every night. You can have your sleep during the day depending your work or business schedule.