Why getting good sleep should be taken seriously
getting good sleep can be a challenge
The average person needs anywhere from 7-9 hours of sleep per night. If you’re consistently getting less than 7 hours of sleep per night, you’re going to see reduced performance both cognitively and physically and this can have a massive effect on your day-to-day life. One of the biggest problems with not getting enough sleep is the fact that many of us aren’t even aware that we are sleep deprived. Our busy schedules take priority over our sleep and so we end up putting work, chores, social life and entertainment over one of the most essential needs for life. Just like food and water humans actually need sleep to survive and thrive.
side effects of bad sleep
During the night, when we sleep the brain is busy processing information from the day creating memories. If you don’t get enough sleep your brain won’t be able to function at an optimum level – no matter how much caffeine you ingest to try make up for it. Not only that, while you’re asleep your body takes care of all the regenerative jobs needed to keep you healthy. Without sleep this regeneration process isn’t completed which can have a big impact on the immune system.
Common side effects –
Slow reaction times
Digestive function which may also lead to weight gain and all associated health risks involved with obesity like diabetes and heart disease. Lack of sleep interferes with your hormone function effecting you Ghrelin (the hunger hormone) and Leptin (the full hormone) levels. When you’re tired your Ghrelin levels increase, and the Leptin levels decrease which makes it much easier for people to overeat. Certain studies showed that people who consistently didn’t get enough sleep ate 300+ more calories a day than those who do. An interesting article from sleepfoundation.org explains in further detail in why we need more sleep, click here to read.
How to get the most out of your sleep
There are three key factors to follow when trying to get the most out of your sleep.
It’s proven that if you consistently go to bed at the same time every day and wake up at the same time you get better-quality sleep overall. People who exercise and have a good diet can also help getting a better nights rest. It’s important not eat for at least two hours before bed and you should also try avoiding spicy and acidic foods. Avoiding alcohol and caffeine before bed will also be beneficial. Reducing screen time as much as possible before bed is extremely important as blue light reduces your body’s ability to produce melatonin (sleep hormone) making it harder for you to actually feel sleepy. Using an Earthing sheet or pillowcase can naturally lower cortisol levels and aid in switching off the mind at night.
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