The Power Of Sleep

Sleep like a baby

Well, a quiet baby who loves to sleep. In the modern world, most adults aren’t sleeping enough. Frenetic lifestyles and busy schedules have most of us sleeping less than the required seven to eight hours a night. And it’s not a good sign. Chronic sleep loss can contribute to health problems such as weight gain, high blood pressure, and a decreased immunity to disease.

There are many reasons to get enough sleep. Here are some.

Learning and memory: Sleep debt contributes to slower response to stimuli and does not process new information. Memory consolidation occurs during sleep, a process in which people commit data to memory. People who are well rested remember things better.

Metabolism and weight: Sleep deprivation alters the chemicals and hormones in the body that affect appetite and metabolism. Proper sleep ensures a fired up metabolism, while debt makes processing carbohydrates and removal of wastes sluggish.

Safety: Sleep debt contributes to a greater tendency to fall asleep unintentionally. Poor focus and lapse in judgment may cause accidents particularly while driving or operating machinery, errors at work or school, etc

Mood: Cranky much? Sleep loss may result in irritability and fluctuating moods. It leaves one unable to concentrate, with poor focus and little patience. And lethargy will settle in making one inactive.

Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, irregular heartbeat and poor immunity.

Disease: Deprivation of sleep can affect the immune system, depleting valuable hormones required for cell activity. Keeping up with sleep may also help fight disease including cancer.

Clearly, sleep is essential for proper functioning of the body and mind. For maximum performance at your forty winks and subsequently during the day, here are some tips that may help you sleep like a baby.

Eat several hours before you go to bed
Avoid large meals and beverages late at night. Too much food can cause indigestion which will interfere with sleep. Too many fluids at night can cause you to urinate frequently through the night.

Don’t consume alcohol, nicotine or caffeine
It might help you doze off but alcohol keeps you in the lights stages of sleep. When the sedating effects have worn off, you will find yourself restless, and also most likely dehydrated. Nicotine and caffeine are stimulants, whose effects can take upto 8 hours to wear off. Consuming them at night inhibits good sleep.

Turn off technology
Turn off anything noisy and bright that can be distracting. Don’t just watch one more episode, or click on one more link. You know what that does. Some electrical products buzz, and flash even in hibernation so turn them off.
Try dimming the screen, adjusting the room lights with a dimmer to enhance preparation for sleep.

Exercise (but not just before bed)
Exercise induces great sleep, but make sure you work out many hours before bedtime as a racing heart and released endorphins is the last thing you want keeping you up at night. Exercise in the morning or evening should have you set for the day and sleeping like a dog at night.

Unwind
Take time to relax before bed. A peaceful activity, such as reading or listening to soothing music can be made part of your bedtime ritual.

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*Image Credits : Pictures by bitzcelt, Frankincensy on flickr.