Our bodies are amazing machines, even when we are sleeping, it is working it's magic! But it needs 7 - 9 hours of quality sleep in order to do everything required to sustain a healthy life. We think that if we stay up burning the midnight oil, we can be more productive but studies have shown that the opposite is true. A lack of sleep can result in ADHD-like symptoms making it hard to focus on tasks and deadlines. It interferes with our cognitive function and memory. If fact, it impairs our brain function so much that statistics show that driving drowsy is more dangerous than driving under the influence. A lack of sleep doesn't only put your health at risk but you are putting others in danger as well. Too much or too little sleep can have negative health effects, that's why I am going to challenge you to get your 7 - 9 hours of quality sleep every day/night, starting on April 6th and for the next 76 of days and beyond.
Getting the right amount of sleep will allow you to have less fatigue and have more stamina throughout the day. A lack of sleep interferes with your appetite making you feel more hungry causing you to overeat. I believe this is your body's way of trying to increase your energy level. Getting too little or too much sleep causes your body to become inflamed which is linked to heart disease, stroke, diabetes, arthritis, and premature aging and death. It also affects cardiovascular health, stress levels, blood pressure, cholesterol and depression.
To help balance your internal clock, its recommended to stick to a sleep schedule. Go to bed and wake up at the same time, everyday, whether your schedule requires you to or not. Some people have a bedtime routine/ritual that helps them to relax. These rituals include; turning off all screens a couple hours before bedtime (TVs, computers and phones) and doing activities such as meditation, reading, writing, taking a bath and aroma therapy. Having a regular exercise routine can also be very beneficial to getting better sleep. Just make sure it's not right before bed unless it's light yoga/stretching. Vigorous exercise increases energy levels and makes it hard to fall asleep if done within a few hours of your bedtime.
Food, chocolate, caffeine and alcohol can affect quality of sleep, therefore it is important to limit them, and not indulge in the evening. On average, caffeine can stay in your system for three to five hours. A nice warm cup of herbal tea (such as chamomile) would be a better alternative because it'll help you relax. Devices such as electric fans, air purifiers, humidifiers and artificial nature sounds (CDs or app) can help you sleep because they create white noise which is a noise that filters/masks other noises that may keep you awake.
According to the National Sleep Foundation there are 4 stages to sleeping. The following is from an article they published called "What Happens When You Sleep?"
Stage 1
* Between being awake and falling asleep
* Light sleep
Stage 2
* Onset of sleep
* Becoming disengaged from surroundings
* Breathing and heart rate are regular
* Body temperature drops (so sleeping in a cool room is helpful)
Stages 3 and 4
* Deepest and most restorative sleep
* Blood pressure drops
* Breathing becomes slower
* Muscles are relaxed
* Blood supply to muscles increases
* Tissue growth and repair occurs
* Energy is restored
* Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development
REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night
* Provides energy to brain and body
* Supports daytime performance
* Brain is active and dreams occur
* Eyes dart back and forth
* Body becomes immobile and relaxed, as muscles are turned off
In addition, levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.
Keep your body energized, healthy and alive! Make sure you get 7-9 hours a sleep, you're maintaining proper hydration and taking a stand for your health!
Getting the right amount of sleep will allow you to have less fatigue and have more stamina throughout the day. A lack of sleep interferes with your appetite making you feel more hungry causing you to overeat. I believe this is your body's way of trying to increase your energy level. Getting too little or too much sleep causes your body to become inflamed which is linked to heart disease, stroke, diabetes, arthritis, and premature aging and death. It also affects cardiovascular health, stress levels, blood pressure, cholesterol and depression.
To help balance your internal clock, its recommended to stick to a sleep schedule. Go to bed and wake up at the same time, everyday, whether your schedule requires you to or not. Some people have a bedtime routine/ritual that helps them to relax. These rituals include; turning off all screens a couple hours before bedtime (TVs, computers and phones) and doing activities such as meditation, reading, writing, taking a bath and aroma therapy. Having a regular exercise routine can also be very beneficial to getting better sleep. Just make sure it's not right before bed unless it's light yoga/stretching. Vigorous exercise increases energy levels and makes it hard to fall asleep if done within a few hours of your bedtime.
Food, chocolate, caffeine and alcohol can affect quality of sleep, therefore it is important to limit them, and not indulge in the evening. On average, caffeine can stay in your system for three to five hours. A nice warm cup of herbal tea (such as chamomile) would be a better alternative because it'll help you relax. Devices such as electric fans, air purifiers, humidifiers and artificial nature sounds (CDs or app) can help you sleep because they create white noise which is a noise that filters/masks other noises that may keep you awake.
According to the National Sleep Foundation there are 4 stages to sleeping. The following is from an article they published called "What Happens When You Sleep?"
Stage 1
* Between being awake and falling asleep
* Light sleep
Stage 2
* Onset of sleep
* Becoming disengaged from surroundings
* Breathing and heart rate are regular
* Body temperature drops (so sleeping in a cool room is helpful)
Stages 3 and 4
* Deepest and most restorative sleep
* Blood pressure drops
* Breathing becomes slower
* Muscles are relaxed
* Blood supply to muscles increases
* Tissue growth and repair occurs
* Energy is restored
* Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development
REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night
* Provides energy to brain and body
* Supports daytime performance
* Brain is active and dreams occur
* Eyes dart back and forth
* Body becomes immobile and relaxed, as muscles are turned off
In addition, levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.
Keep your body energized, healthy and alive! Make sure you get 7-9 hours a sleep, you're maintaining proper hydration and taking a stand for your health!