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- Advice/Tips
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Having a good nights sleep is a vital step towards a better, healthier lifestyle.
Although in the past, the aspect of sleep was a taboo and was largely ignored by doctors due to the myths surrounding it, over the years research has increasingly displayed that sleep plays an extremely important aspect in many areas of health.
Not only does having a good nights sleep make you feel better, it can lead to numerous health and lifestyle benefits.Scientists have explored far and wide to understand the benefits of a good nights sleep. They have discovered that it aids in reducing stress, memory, metabolism and reducing the risk of various diseases.
Here are the benefits...
1. Sleep may prevent cancer
Disrupted irregular sleeping patterns that disrupt the circadian rhythm, (our biological internal clock), can make one more susceptible to cancer. Numerous research studies, have found a probable link between shift workers who’s biological clock are disrupted and an increased rate of cancer. One explanation for this is because of the the decreased melatonin as a result of exposure to light at the wrong times. Therefore, getting a regular good nights sleep can potentially reduce the risk of cancer.
2. Sleep aids in the reduction of stress
Decreased levels of sleep promotes higher levels of stress hormones in the body which are naturally released due to our fast paced lifestyle. Elevated levels of stress hormones can have a negative effect on the body however, regular good quality deep sleep can reduce the levels of stress hormones overall reducing the feeling of stress in daily life.
3. Sleep Improves your memory
When you’re sleeping, your brain uses this time to organise and store memories you have collated from the day. It triggers positive changes in the body which strengthen the cells transferring information which helps to solidify memory. As such, good quality sleep allows your brain to easily process, consolidate and remember information better.
4. Sleep gives you better concentration
You’ll find that getting a good night’s sleep or a well-deserved nap during the day can make you feel energized, sharper and attentive during the day. This is because the rest that your brain gets during the sleep cycle, recharges your attentiveness and improves your concentration. An interesting study on children in 2015 found that the sleeping pattern in children can directly impact their behaviour and performance in school.
5. Sleep gives you a Healthier Heart
During your sleep cycle your blood pressure decreases and gives your body and heart and blood vessels a much-needed rest. Broken or decreased sleep means that your blood pressure remains high without any rest increasing the risk of stroke and heart disease.
6. Sleep helps you control your weight.
Sleep deprivation can lead to unbalanced levels of appetite controlling hormones- leptin and ghrelin. This means that your body has no controlled regulation over the temptations of food resulting in binge eating or starvation. However, regular good quality sleep means that your appetite hormones are well regulated and therefore your weight is likely to be controlled.
7. Sleep may reduce the risk of depression
Insomnia and Sleep Apnea, are sleep conditions that disrupt sleep, and can be associated with depression. Many studies have found a strong link between irregular sleep conditions and depression. Although it is unknown whether depression causes sleep problems or sleep problems causes depression, it’s clear that getting a good nights sleep is helpful in reducing the risk of depression.
8. Sleep creates a stronger Immune system.
Recurrent lack of sleep can alter the way your immune system and immune cells work. This means that lack of sleep can lead to the immune cells not attacking swiftly making you more susceptible to getting ill. Therefore, regularly having a good nights sleep can assist in your body building a strong immune system.
9. Sleep reduces Inflammation within the body.
Inflammation is thought to be a leading factor in the deterioration of our body. Increased inflammation can lead to poorer health. Having too little sleep can increase the stress hormones in the body and therefore increase the inflammation in the body.
When this occurs regularly, the risk for cardiovascular diseases, cancers and diabetes is raised. Therefore, getting a good nights sleep can help reduce inflammation and increase quality of life.
10. Sleep gives you better mood
You will have probably realised that when you wake up after a goodnights sleep, you will automatically feel refreshed and happier even if you had a bad day the night before as opposed to those days where you’ve had a rough night. Sleep helps to reset your mood after a bad day by producing and promoting positive mood lifting hormones.
Its pretty clear that Happy sleeping = Happy mood, sounds like a win-win situation. Whilst sleep is undoubtedly beneficial, getting a “GOOD” nights sleep is key!
On average 7-8 hours of undisturbed good quality REM sleep is considered as a good night's sleep.