Somewhere along the line, people have come under the impression that the more we move, the more energy we expend, the less we sleep, the more weight we lose. Enter boutique coffee and energy drinks consumed all day long! What we failed to realize during the quest for an amped up day, are the consequences of our sleeping at night. Not only does excessive caffeine result in greater cortisol levels (which make us gain weight) but it also interrupts sleep patterns even hours later.
Sleep is critical for our natural body functions. It’s a time for the body to reset, detoxify, rebuild and generate new tissues and muscle fibers.
Here are a few benefits of a good night’s sleep.
- Sleep May Help You Lose Weight
Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, are disrupted by lack of sleep.
While doctors have long known that many hormones are affected by sleep, it wasn’t until recently that appetite entered the picture. Doctors say that both leptin and ghrelin can influence our appetite. And studies show that the production of both may be influenced by how much or how little we sleep. This is often evident when a sleepless night is followed by a day when no matter what you ate you never felt full or satisfied. - Sleep May Prevent Cancer
People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs. - Sleep Reduces Stress
When your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert, which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk of heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep. - Sleep Reduces Inflammation
The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age. - Sleep Reduces Stress
When your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert, which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk of heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep. - Sleep Reduces Inflammation
The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age. - Sleep Makes You More Alert
Of course, a good night’s sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, but it also increases your chances for another good night’s sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You’ll sleep better the next night and increase your daily energy level. - Sleep Bolsters Your Memory
Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings, and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better. - Sleep Keeps Your Heart Healthy
Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night. - Naps Make You Smarter
Napping during the day is not only an effective and refreshing alternative to caffeine, but it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk of dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function, and mood. - Sleep May Reduce Your Risk for Depression
Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night. - Sleep Helps the Body Make Repairs
Sleep is a time for your body to repair damage caused by stress, ultraviolet rays, and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair the damage.
Optimizing your sleep can help with mood, brain function, body composition, hormone balance, and even detoxification.
Often caffeine intake is interrupting sleep, even small amounts can disrupt your sleep and reduce the quality of sleep you are getting. Try cutting back or eliminating it for better sleep!
Stress is another factor that reduces sleep and sleeps quality. Having high-stress hormones in the evening is not natural and will inhibit your ability to fall asleep at night. It will also make you feel more tired in the morning. You can reduce stress hormones by practicing more stress reduction techniques like yoga or meditation, herbs that calm the nervous system and even deep breathing. Other natural supplements I have found very helpful are melatonin (6-10 mg) taken about an hour before bedtime. I also take my magnesium before bed for its calming action.
I like to turn down the temperature at night or open a window for a cool breeze. Making sure your room is cool and completely dark, a light fan for white noise is very helpful in many cases. I often take a cold rinse in the shower before bed too and that seems to help. I also avoid any screens by just reading good old-fashioned books about an hour before I want to go to bed.
However you do it, make your bedtime routine an actual routine that you consistently practice so that you can train your body into these evening rituals.