WHO NEEDS SLEEP?

WOMAN SITTING UP SLEEPING

WHO NEEDS SLEEP?

by | Mar 11, 2022

Have you ever heard someone brag about not getting enough sleep? Or maybe even you’re guilty of it. You might say something like “I finished that report, only got 2 hours of sleep,” or “I just don’t need that much sleep.” But is that really true?

The answer is definitely no for the vast majority of the world’s population. Needs vary based upon age, but most adults require 7-9 hours per night to be their healthiest selves. So what are the benefits of getting enough?

SCLHealth.org reports 8 benefits of getting enough sleep:

Helps Prevent Weight Gain

Scale And Tape Measure
Pixabay at Pexels

On February 7, JamaNetwork.com reported the results of a randomized clinical trial designed to “determine the effects of a sleep extension intervention on objectively assessed energy intake, energy expenditure, and body weight in real-life settings among adults with overweight who habitually curtailed their sleep duration.” In the study of 80 overweight adults who slept less than 6 ½ hours per night and who extended sleep to 8 ½ hours per night, calorie intake was decreased by an average of 270 calories per day. CNN.com described the results as cutting “nearly 300 calories per day by doing what you already do.”

Well, that’s a no brainer. In a study summarized at TheLancet.com, a 300 calorie reduction over a two year period resulted in an average weight loss of 16 pounds.

Scientists have long known that adequate sleep helps prevent weight gain. This is because too little of it results in changes in the hormones ghrelin and leptin which control our appetite and levels of satiety. Have you ever been low on sleep and found yourself snacking on donuts left on the office conference table? Those are your hormones at work.

Can Protect Your Heart

Sleep allows our bodies to release hormones that help to keep our hearts healthy, and not enough of it can lead to high blood pressure and heart disease over time.

Can Improve Athletic Performance

Woman Running
mentatdgt at Pexels

Sleep can help with hand eye coordination, reaction time and muscle recovery, and lack of it can have a negative effect on strength and power.

.

Help Improve Memory

According to Dr. Matthew Walker, of University of California, Berkeley “..sleep before learning helps prepare your brain for initial formation of memories…and sleep after learning is essential to help save and cement that new information into the architecture of the brain, meaning that you’re less likely to forget it.”

Can Boost Your Immune System

Our immune systems need adequate sleep to function properly and protect us from infections like colds and flu.

Helps Improve Your Mood

We all know that feeling of “Getting up on the wrong side of the bed,” aka “in a very bad mood.” Lack of sleep can lead to anxiety, depression, anger, difficulty controlling emotions and mood swings.

Can Increase Productivity

Lack of sleep can make it difficult to concentrate. When we get a good night’s rest, our problem-solving skills and creativity are enhanced.

Can Help Avoid Accidents

Lack of sleep can lead to poor decision-making and slow reaction time which can both make you more accident prone.

Other possible benefits of adequate sleep are cancer prevention, proper metabolic regulation, longevity, and increased motivation.

Now that you know some of the very important benefits of getting enough sleep, it’s time to drill down on how to accomplish that. We all struggle with it at times and these tips may be helpful the next time you find yourself tossing and turning in bed.

Schedule It

If you don’t know how much you require, pick a night the day after which you do not need to rise at a specific time. Go to bed when you’re tired and sleep until you wake up in the morning. Once you’ve determined how many hours you require, determine your wake up time for the following day and back up to the number of hours of sleep that you need to determine your bedtime. Go to bed at approximately that same time every day and try not to vary too much from the schedule on weekends. To adhere to your schedule consider setting an alarm to remind you that bedtime is in 30 minutes.

Create Calming Bedroom Rituals Before Bed

Take a bath or shower, practice deep breathing and/or meditation, or listen to soft, soothing music. If you have anxiety about tomorrow’s activities or deadlines, write them down and try to set worries about them aside until morning.

Maximize Your Bedroom Environment For Sleep

To the extent possible, make sure that your mattress, pillow and bed frame are providing adequate support and comfort. Choose high-quality sheets that are conducive to sleep. Keep your bedroom free of clutter. Set the temperature between 60 and 67 degrees F. according to psychologist, Dr. Michelle Drerup. ClevelandClinic.org reports that “this range of temperature is thought to actually help facilitate the stability of REM sleep.” And finally, make sure that your bedroom is as dark as possible by checking that your shades or curtains block outside light. Additionally, try to avoid artificial lights such as from alarm clocks and televisions. You might consider a mask if keeping light out of your bedroom is difficult.

Avoid Caffeine, Nicotine, Alcohol And Other Beverages Before Bedtime

According To Healthline.com, alcohol “can reduce nighttime melatonin production and lead to disrupted sleep patterns.” Although it may make you sleepy, it is also “known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns.”

Caffeine and nicotine are stimulants and can stay in your system for many hours.

And finally water and other beverages consumed too close to bedtime can lead to endless trips to the bathroom.

Include Exercise In Your Daily Routine

Wake Up And Work Out
The Power Of Opportunistic Exercise

Exercise is great for your health in general, but did you know that it also helps you sleep better. For some people, however, exercise late in the day may lead to sleep issues. If this is true for you, avoid exercising at the end of the day.

Avoid Going To Bed Hungry Or Full

In general it’s best to eat a few hours before bedtime.

If All Else Fails, Contact Your Doctor

You may benefit from supplements known to support sleep. Additionally your doctor may diagnose a disorder or other underlying cause for poor sleep hygiene.

You’ll find more suggestions for a good night’s rest here at Healthline.com. Do you have any tips to promote proper sleep hygiene? Let me know in the comments below. I love to hear from you.

You might also enjoy these ideas for a healthier lifestyle from Chasing Beans…

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

HOW TO MANAGE ANXIETY AND STRESS IN AN OVERWHELMING NEWS ENVIRONMENT

"You can’t always control what goes on outside, but you can always control what goes on...

NUTTY CHOCOLATE BANANA OVERNIGHT OATS

Are you looking for a nutritious and satisfying breakfast that's both quick to prepare and...

MANAGING YOUR TIME AND YOUR STRESS: HOW TO PRIORITIZE

“It’s surprising how much free time and productivity you gain when you lose the busyness in your...

QUICK, EASY AND NUTRITIOUS TERIYAKI SALMON BOWL

If you're looking for a healthy and flavorful meal, this Quick, Easy and Nutritious Teriyaki...

HOW TO OVERCOME PERFECTIONISM AND FIND PEACE OF MIND

"Perfectionism is the enemy of creativity, productivity, and sanity." - Shauna Niequist Do you...

ISRAELI COUSCOUS AND ASPARAGUS SALAD

I've held onto this recipe for Israeli Couscous And Asparagus Salad since last summer. I really...

TAKE A BREATH…A DEEP, DEEP BREATH

But do it the right way! Conscious breathing heightens awareness and deepens relaxation. – Dan...

ASIAN INSPIRED BUDDHA BOWL

If you're looking for a quick way to whip up a delicious lunch or dinner, try this Asian Inspired...

8 SIMPLE TIPS TO LIMIT ULTRA-PROCESSED FOODS

Author and journalist, Michael Pollan, famously wrote in his book, In Defense Of Food, "Eat Food,...

PEANUT CHICKEN WITH RICE NOODLES

I love peanut sauce! I love it as a dip for fresh and roasted vegetables, as a dressing for...

ARE YOU LIVING THE LIFE OF YOUR DREAMS?

"How many people could say they lived the life they dreamed?" That's the headline of a recent...

CRISPY BAKED PLANTAIN CHIPS

Do you remember my recent recipe posting for Caribbean Shrimp Stew and how it materialized out of...

TANDOORI CHICKEN

Tandoori Chicken is named for the cylindrical clay oven called a tandoor in which it was...

CARIBBEAN SHRIMP STEW

You know the phrase, "When life gives you lemons, make lemonade.". Well, the same goes for...

THREE NEW HEALTH COACHING PROGRAMS DESIGNED FOR YOU

Thank you for being such loyal followers of Chasing Beans since I kicked off the healthy food and...

MEDITERRANEAN VEGGIE WRAP

It's really great when we can vary our vegetable and fruit consumption from day to day, but as...

OATMEAL PEANUT BUTTER ENERGY BITES

What is an energy bite, anyway? Energy bites, also known as energy balls, protein balls and bliss...

RED LENTIL PUTTANESCA PASTA

Traditional puttanesca sauce originated in Naples, Italy. It is a very flavorful combination of...

IS INTERMITTENT FASTING RIGHT FOR YOU?

Merriam-Webster defines "fasting" as abstaining from food or eating sparingly. It has been around...

TROPICAL PROBIOTIC GREEN SMOOTHIE

Have you tried kefir? With this Tropical Probiotic Green Smoothie, you'll be transported to a...

WHAT CAN A HEALTH COACH DO FOR YOU?

What is a health coach and what can a health coach do for you, exactly? According to the...

TAILGATE VEGAN CHILI

Well it's a little past tailgate season, but I was in the mood for something warm and spicy and...

CREAMY MUSHROOM STROGANOFF

YUM, YUM, YUM! That's really all that needs to be said about this Creamy Vegan Mushroom...

CAN HORMONES BE AFFECTING YOUR ENERGY AND WEIGHT?

Are lack of willpower and self-control the real causes of low energy and overweight? Or can...

Hi I'm Rebecca

Chief Bean Chaser, Chef, Health and Wellness Advocate and certified Integrative Nutrition Health Coach - READ MORE...

Chase Me Down on Social Media

Categories

Connect

Chase the beans on…

Chase Me Down Via Email

Pin It on Pinterest

Share This