You spend about a third of your life sleeping. So learning how to maximize your sleep to give you the most health benfits is incredibly important. Learn why getting good quality sleep is so important and how to improve your sleep so you can maximize your health.
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Sleep is When You Heal
Our society is dominated by a “hustle and bustle” culture. This fast pace of life is exhausting and leads to overstimulation and constant distraction. This causes chronic stress as we are constantly chasing the next win and forget to live in the present moment. As a result, we don’t realize the destructive changes in our physical, mental and emotional health, until we reach the point of burnout.
Let's discuss the quote: “Sleep when you’re dead.”
This is what I mean by our fast-paced society. It is believed that working until you are burned out is more important than resting and allowing your body to heal. Yes, hard work is necessary to reach your goals; but, that does not mean sacrificing your health. I take this quote literally. If you do not sleep, you will die. Our bodies are not meant to be “on” all day long. We need sleep to heal and reset for the next day. If you start prioritizing sleep, you will start to see success in all areas of your life. So, let’s dive into the science behind sleep.
What Happens When You Sleep?
Deep sleep is when the body releases growth hormones. Growth hormones are responsible for the production of proteins and assists in the growth of bones, muscles and tissues. It is also important in maintaining normal body structure, metabolism and blood sugar levels. Therefore, it is essential for healing your body when you sleep. When you lack sleep, you become deficient in this growth hormone. This can negatively impact your overall well-being as it weakens your heart, bones and muscles.
Why is it important to go to bed at the same time every night?
It helps regulate your circadian rhythm. This is your body’s natural sleep-wake cycle that is controlled by your brain, specifically the hypothalamus. This will help you feel more alert during the day and more sleepy at night as your body gets used to a normal sleep schedule. Additionally, when you regulate your sleep you are more likely to get the necessary amount of sleep you need. Most adults need 7-8 hours of sleep per night.
What is the relationship between cortisol and sleep?
Cortisol is a stress hormone that is released by the adrenal glands. It helps regulate blood sugar, blood pressure and metabolism. Cortisol levels typically peak in the morning and then decline throughout the day. However, sleep deprivation can lead to increased cortisol levels. This is because a lack of sleep increases stress levels and disrupts the body’s natural circadian rhythm. Elevated cortisol can have a number of negative health effects such as weight gain, heart disease, and anxiety.
What changes will you notice when you improve your sleep?
When you get enough sleep on a regular basis, you will notice a number of changes in your body and mind. You will start to feel more alert and energized during the day. You will be able to concentrate more easily which will improve your productivity. You will notice an improvement in your mood and decrease in stress levels. Additionally, you will have better immunity as your body is able to fight off infections more easily.
Ways to improve your sleep?
First of all, it is important to stick to a sleep schedule. Go to bed and wake up at the same time everyday, even on the weekends. This will help regulate your body’s natural sleep-wake cycle. Secondly, create a relaxing bedtime routine. This could include taking a warm bath, reading a book, meditating, or listening to calming music. Third, avoid watching TV or using electronic devices that blue light is emitted from, at least an hour before bedtime. If you have to be around blue light-emitting sources before bed, try wearing blue light blocking glasses to promote better and deeper sleep. Last but not least, avoid drinking caffeinated beverages at least 8 hours before bedtime.
And for a bonus- make sure you create a space that is comfortable and supportive for your body to rest in. Learn more about picking out the right mattress and pillow so you can get your best night of sleep.