Sleep is essential for optimal health. Unfortunately, many of us are so busy in our lives, that there are not enough hours in the day to get everything we need to, accomplished. Therefore, we are living in a constant state of sleep deprivation and this is not healthy. Interrupted or impaired sleep can dramatically weaken the immune system. It increases the risk of heart disease, aggravates or makes you more susceptible to stomach ulcers, and raises your blood pressure, to name just a few. According to the Journal of the American Medical Association, lack of sleep can further exacerbate other serious and chronic diseases such as multiple sclerosis, Parkinson’s, Alzheimer’s, kidney disease, GI disorders and behavioral problems in children. It also impairs your ability to lose excess pounds and may even be a culprit for weight gain. Research shows that people who sleep less than 7 hours a night have a higher BMI than people who sleep more. This is probably due to altered metabolism, because with sleep deprivation, Leptin (a hormone that signals satiety) falls and Gherlin ( which signals hunger) increases. A study revealed that people who slept 4 hours per night for two consecutive days, experienced an 18% reduction in Leptin and a 28% increase in Gherlin. Sleep deprived people also tend to eat more sweets and starches. Researchers suggest that sugar cravings stem from the fact that the brain is fueled by glucose, therefore, when lack of sleep occurs your brain starts searching for carbs to fuel it. Generally speaking, people need 6-8 hours of sleep per night. Of course, there are some who manage well on only 5 and others need 9-10, to feel their best. Listen to your body. Go to bed early and at the same time every night, if you can. Your adrenal system does the majority of recharging between the hours of 11pm and 1 am. Studies show that the optimal room temperature should be between 60 – 68 degrees. There should be no light allowed in your room. That includes the light from your TV or computer. They emit a blue light that suppresses melatonin production. And of course, cut off your caffeine consumption early in the day, as well as limiting your alcohol intake in the evening. As both will interfere with a good night’s sleep. The last thing I would suggest, is that you move your alarm clock out of view, so you are not checking it, every few hours. Keep that and all other electrical devices at least 3 feet away from you. And with that, I wish you all “sweet dreams”.
- Weight Loss and Sleep (paleoworks.wordpress.com)
- Confirmed: Beauty Sleep Does Exist (bellasugar.com)
- Lack of Sleep Trigger Diabetes (okehealth.wordpress.com)
- In Preadolescence, Sleep Deprivation Tied To Increased Nighttime Urination (medicalnewstoday.com)
- Sleep Helps Protect Your Brain (my.psychologytoday.com)