How Sleep Can Save Your Life
The number one solution to improve your health…
Sleep. QUALITY sleep, that is.
What did you eat today? Did you have coffee? At what time? Did you workout? Are you under mental pressure? Are you stressed? How many hours do you spend in front of your phone or laptop before bed? How dark is your bedroom? How many hours did you sleep uninterrupted? What’s your digestion like?
All things effect how well you rest your head at night.
How does sleep improve your life?
While we sleep our body rebuilds from all the wear and tear that it takes on each day. See the benefits of getting enough sleep:
- Improved mood
- Improved skin
- Weight loss
- Muscle building/recovery
- Controlled appetite
- Improved concentration and productivity
- Improved physical performance and energy level
- Reduced risk of heart disease
- Reduced feelings of depression
- Improved glucose absorption to reduceriskof Type 2 Diabetes
- Improved immunity
- Reduced inflammation (joints, muscles, bowels, and more)
- Regulated emotions and social interactions
- Produced brighter eyes
You work out and want to build muscle or lose fat. In order to build muscle, you are tearing microfibers in muscles, which can only be recovered with adequate rest. Building muscle is the most efficient way to burn fat, burning fat controls appetite, appetite guides the foods we choose, the foods we eat control our hormone, energy levels, sleep, etc. and the cycle continues. Fact: lack of sleep results in distorted appetite and increases hunger. This is misleading to what your body actually needs.
Digestion alone takes up 80% of our daily energy. If we consume a lot of hard-to-break-down foods like meats and high fat meals, our body will be using up a lot more energy to digest it, leaving us feeling sluggish and tired as the day goes on.
One of the top 5 complaints to doctors is fatigue. When was the last time you said “I’m not the slightest bit tired!” Most people can’t imagine…
CANCER AND SLEEP
Did you know… Melatonin is a hormone that plays a role in regulating the body’s sleep cycle. Melatonin production peaks at night and is lower during the day when your eyes register light exposure.
Sleeping in complete darkness has been linked to reduce cancer risk. A 10-year studyfound that a sample group of over 1,670 women exposed to higher intensity light in their sleeping environment had 22% higher odds of developing breast cancer than those who slept in total darkness. The researchers blamed it on hormone disruption caused by melatonin suppression.
CELL PHONES AND LAPTOPS
According to a study at Harvard University, exposure to the blue light eliminated from your cell phone and laptop (among other sources) reduce melatonin levels by half and therefore effect your quality of sleep and circadian rhythms.
So, how do we improve our sleep and allow our bodies to be healthy?
- Don’t drink coffee (or caffeine drinks) past noon
- Avoid meat 4 hours before bedtime
- Drink water throughout the entire day
- Take moments of rest a few times per day (20min nap or lay down with no distractions)
- Aim for 7-9 hours of sleep each night
- Clear your mind and “unwind” at night – never go to bed in an argument
- Avoid spicy foods in the evening
- Exercise regularly (4-6 times per week, 20-60min per day)
- Sleep in complete darkness. No cell phones nearby, no night lights, use blackout curtains
- Use aromatherapy to signalbrainfor sleep
- Do not watch TV or scroll through your phone for 2 hours before sleep, read about BLUE LIGHT here
- Value your time to rest and get QUALITY sleep
So…to bring back your sexy, happy, vibrant self, go to sleep!