6 REASONS TO GET A GOOD SLEEP FOR HEALTH & FITNESS

The importance of  quality sleep is often overlooked, even for those seeking the healthiest lifestyle. It's certainly easy to think that it's okay to miss a few hours here and there, as the brain can function externally with a rest of five hours, and sometimes less.

We are all guilty of not sleeping when we know we should, but that can actually have a huge impact on our entire day. Everyone knows that too much sugar is bad for us. Not having enough sleep is just as harmful.

Dr David Hillman, one of the world's leading sleep experts, compares our health to a three-legged stool, where exercise, diet and sleep make up the foot. Many people consider sleep to be an option and prefer to balance with a two-legged stool, just by eating and exercising. In fact, if all three legs of the stool work, we will all feel much more comfortable and balanced.

THE BENEFITS OF GETTING ENOUGH SLEEP

Repairing and restoring

We sleep for a staggering 36 percent of our lives on average. We know this is for restoration and repair because our sleep activates hundreds of genes involved in body restoration and metabolic pathway repair. Not obtaining enough can cause changes in metabolism, inflammation, immunology, and stress-related genes.

Memories are being written down

There's also compelling evidence that sleep aids the brain's ability to process information and establish memories. Dr. Hillman claims that:

"When you're awake, specific neuronal pathways in your brain are constantly assaulted with information, according to scientists." They lose their sensitivity as the day progresses.

"They go undergo a process known as downregulation, in which they lose their sensitivity as they age."

Hormone that builds muscle groups

Although the brain releases a number of hormones when sleeping, growth hormone is perhaps the most important for athletes due to its role in muscular growth. Growth hormone is associated to enhanced metabolism as well as increasing cell growth, reproduction, and regeneration.

Boosts your energy

Our main sources of energy are glucose and glycogen, which are especially significant as a fuel supply for endurance events lasting longer than 90 minutes. Sleep deprivation can reduce glycogen synthesis and slow glycogen storage.

Reduces hunger and appetite

Sleep deprivation increases appetite and hunger through lowering levels of the satiety hormone leptin and increasing levels of the appetite-stimulating hormone ghrelin. This makes weight management more difficult than it has to be.

WHEN IT COMES TO SLEEP, HOW MUCH DO WE REALLY REQUIRE?

Experts feel that 7.5 to 8 hours of sleep per night is best, but that this will vary from person to person. How much sleep would you get if you could sleep as much as you wanted without having to worry about work, kids, or other obligations? Recall your most recent vacation. How long did you sleep without being awakened by interruptions?

HOW TO GET ENOUGH SLEEP TIME

1. MAKE SUFFICIENT SLEEP TIME

Even if you have a tight schedule, make time for sleep. It is recommended that you sleep for at least 7.5 to 8 hours every night.

2. REGULARLY SLEEP

Every night, try to go to bed at the same hour. If you have no control over when you fall asleep, always keep a watchful eye on your surroundings.

3. RENOVATE THE BEDROOM TO MAKE IT MORE COMFORTABLE.

Get the nicest mattress you can afford and transform your bedroom into a relaxing refuge. Sleeping time will be more inviting if you have a comfy, pleasant bedroom. 

4. ESTABLISH A ROUTINE FOR WINDING DOWN

Indulge in relaxing rather than stimulating activities, such as a hot bath or herbal tea. Allow yourself a break from social media and late-night email responses.

5. REMOVE ALL TECH FROM THE BEDROOM

Blue light from computers and phones lowers the sleep hormone melatonin.

6. DON'T GET OVERWHELMED ABOUT NOT SLEEPING.

When you can't sleep, obsessing over not sleeping makes things worse. Consider other, more enjoyable options.