Sleep is a naturally recurring state of relatively suspended sensory and motor activity in animals, characterized by total or partial unconsciousness and the nearly complete inactivity of voluntary muscles. It is distinguished from quiet wakefulness by a decreased ability to react to stimuli, and it is more easily reversible than hibernation or coma. It is observed in all mammals, including humans, all birds, and many reptiles, amphibians, and fish. In humans, other mammals, and a substantial majority of other animals that have been studied (such as some species of fish, birds, ants, and fruit flies), regular sleep.
The Importance of Sleep:
Lack of sleep can have dire consequences on your state of well-being. Indeed, numerous lives are lost in accidents that are directly related to sleep deprivation each year. Moreover, sleep deprivation reduces your creativity and mental sharpness during the day. Your health and well-being will eventually begin to show the results of sleep deprivation.
Recent research has discovered that one-third of all Americans have insomnia or other sleep-related disorders. Insomniacs are two and a half times more likely to get into car accidents than other drivers. In addition, they report trouble remembering, coping with minor hassles, and finishing tasks.
Insomniacs also report difficulty enjoying social and family relationships. To make matters worse, getting caught in a cycle of sleep deprivation makes your body more vulnerable to the effects of alcohol and other drugs. The effects of negative stress may also be enhanced by chronic lack of sleep. The average person gets 6.5 hours of sleep a night. This is a far cry from the goal of 8 to 8.5 hours per night recommended for purposes of positive well-being. As you grow older, you tend to sleep less than you used to.
According to the National Institute on Aging, half the American population 65 years and older report difficulty getting a good night's sleep To figure out what amount of sleep is best for you, vary the number of hours you sleep each night for a week, paying attention to how you feel the day after. You should awake feeling refreshed and set for a new day. Some people find that regular naps are helpful in this respect and contribute to a refreshing burst of physical and mental energy during the day.
If you can fit naps into your daily schedule, they may be the key to feeling more productive and alert throughout the day. For those plagued by insomnia, Fitness Facts has included a few tips in the hopes that they help you shake this condition; however, if you find yourself still suffering from insomnia,
we recommend that you seek professional medical advice:
*Keep sleep time consistent.
*Forget about catching up later in the week.
*Try to establish a routine before retiring to bed.
*Relaxation techniques, reading, relaxing showers or baths may help.
*If you don't fall asleep within 15 minutes, do something else in another room until you feel tired.
*Cut out caffeine 6 hours before going to bed. Cut out nicotine 2 hours prior to bed.
For those who are not suffering from insomnia, but just cannot seem to fit enough sleep time into your schedule, Fitness Facts has the following suggestions: Set up a scheduled time to go to bed each night. Try to go to bed an hour earlier, not sleep an hour later. This will prove easier to adapt to your schedule.
If you can do it on a regular basis, nap at the same time each day. Let your body adapt to the schedule. Cut out an hour of TV so you can get to bed earlier or catch a nap. In regard to exercise and activity, the proper amount of sleep will help your body recuperate between exercise sessions and thus adapt to the increased levels of exertion. Failure to get enough sleep on a consistent basis may hamper your fitness program, stalling progress toward your personal goals.
BENEFITS OF SLEEP:
Here are a few ways that sleep improves the quality (and even the quantity!) of your life :
It helps to repair your body:Your body produces extra protein molecules while you're sleeping, and these help to mend your body at a cellular level. The damage from all kinds of things, such as stress, pollutants, infection, sun exposure and so on, is repaired while you're happily in the land of nod.
Helps maintain a healthy heart:Your heart and cardiovascular system is constantly under pressure, and one of the benefits of sleep is that it helps to reduce the levels of stress and inflammation in your body. High levels of 'inflammatory markers' are linked to heart attacks, heart disease and strokes. Sleep can also help keep blood pressure and cholesterol levels (which play a role in heart disease) lower.
Reduces stress:A good night's sleep can lower blood pressure and the elevated levels of stress hormones which are a natural result of today's fast paced lifestyle. Too much stress causes excess 'wear and tear' on your body, and increases the aging and degeneration of organs, cells and other body parts. By reducing high levels of stress, sleep helps to reverse these effects and encourages a state of relaxation.
Improves your memory:That 'foggy' feeling that you struggle with when deprived of sleep makes it difficult to concentrate. This often leads to not being able to 'commit to memory' facts, faces, lessons or even conversations! Sleeping well eliminates these difficulties because as you sleep, your brain is busy organizing and correlating memories. One of the great benefits of sleep is that it allows your brain to better process new experiences and knowledge, increasing your understanding and retention. So, next time you hear someone say "why don't you sleep on it", take their advice!
Can help control your body weight:Now, this one might surprise you! One of the lesser known benefits of sleep is that it helps regulate the hormones that affect and control your appetite. Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases. Unfortunately this increase in appetite doesn't lead to a craving for fruits and veggies, no, instead your body longs for food high in calories, fats and carbohydrates! So, if you're trying to lose those stubborn few pounds that just keep hanging around, make sure that getting enough sleep becomes a priority.
