Sleep: can you do it?

Sleep: can you do it?

Sleep is just as - if not more important - as breathing and eating and should be treated like it for it’s.  When you’re asleep your body tends to your physical and mental health, processing  the previous day (including toxins) and getting ,you prepared for the day ahead.

 


Lack of sleep (or sleep deprivation) can and does lead to disease progression, psychosis and in extreme cases, may contribute to death. Most people don’t even realize how deadly lack of sleep is for humans.

 


Sleep appears to be a restorative physiologic process. What we know about sleep is that it is incredibly important biologically because all animals have sleep requirements.

 


The most obvious signs of sleep deprivation are excessive sleepiness, yawning and irritability. Chronic sleep deprivation can interfere with your balance, coordination and decision making abilities. You’re at risk falling asleep during the day, even if you fight it.

 


Your body’s need for sleep cannot be overridden by caffeine and other stimulants for long.

 


When you’re sleep deprived, the effects of alcohol consumption are magnified, as is your risk of being involved in an accident. According to Harvard Medical School, studies show that sleeping less than five hours a night increases the risk of death from all causes by about 15%. Sleep deprivation is dangerous to your mental and physical health and can dramatically lower your quality of life.

 


Here are so major areas that Sleep deprivation can affect.

 


*Decreased Performance and Alertness: Sleep deprivation induces significant reductions in performance and alertness. Reducing your nighttime sleep by as little as one and a half hours for just one night could result in a reduction of daytime alertness by as much as 32%.

 


*Relationships: Disruption of a bed partner's sleep due to a sleep disorder may cause significant problems for the relationship (for example, separate bedrooms, conflicts, moodiness, etc).

 


*Poor Quality of Life: You might be unable to participate in certain activities that require sustained attention, like going to the movies, seeing your child in a school play, even regular exercise.

 


*Automobile Injury: The National Highway Traffic Safety Administration (NHTSA) estimates conservatively that each year drowsy driving is responsible for at least 100,000 automobile crashes, 71,000 injuries and 1,550 fatalities.

 


*Lower Stress Threshold: When you’re tired, routine activities - such as stopping at the grocery store on the way home from work, walking the dog or picking up the house - can feel like overwhelming tasks.

 


*Impaired Memory: Deep sleep fosters the formation of connections between cells and REM sleep aids in memory formation. Students considering pulling an all-nighter to study for that big exam might do better if they sleep.

 


*Impaired Creativity and Innovation: A growing body of research suggests that sleep deprivation may have a particular effect on cognitive processes that rely on our experiences with emotions.

 


*Increased Resting Blood Pressure: Several studies have found that sleep-deprived people have trouble focusing on taed blood pressure (Fujikawa et al., 2009) and even half a night of sleep loss has been reported to increase blood pressure in people with hypertension or prehypertension (Lusardi et al., 1996).

 


*Increased Food Consumption and Appetite: Research indicates that acute sleep loss enhances pleasure response processing in the brain, underlying the drive to consume food (Benedict et al., 2012). The researchers raise the question of whether chronic sleep deprivation is linked to rising levels of obesity.

 


Some tips for better Sleep.

 


Try to go to sleep and get up at the same time everyday

even on Weekends. Remember there can be exceptions.

But try to avoid sleeping in every weekend.

 


Be aware their are positives and negatives to Light exposure. Avoid bright screens an hour or two before bedtime. There are blue blockers for you PC, Cell phone, laptop and IPad. I have blue blocker filter in my prescription glasses.

But in the morning you want to expose yourself to Sunshine within a 1 1/2 hours after Sunrise, if possible.

 


Exercise is a essential element to proper sleep.

The best time is early morning before 9am.

Vigorous activity for only 10-15 minutes.

Also Walking is beneficial anytime during your day.

Even an evening walk is beneficial if not to vigorous.

 


Have a 2-3 hour break between dinner and bedtime.

There can be room for a Nighttime snack. And small

of protein like cheese or unsweetened yogurt, even a small banana.

 


Enjoy some Peppermint or Sleeptyme tea  can work wonders.

 


Research shows that poor sleep can have an immediate negative effect on your energy, exercise performance, hormones, cognitive function and even weight gain.

Restricted Sleep or impaired sleep quality increased biomarkers of cardiometabolic disease, increasing glucose metabolism, insulin sensitivity, appetite regulation

and intake as well as immune function.

 


If you are have any difficulties in Sleep or you just want to

Optimize your Sleep. Contact me. I’m for you.