Recently I've done a lot of research and reading about sleep, which has opened up a new thought and perspective on "sleeping".
For most of us, other commitments seem to be more of a priority than sleeping. Hope many agree with me?
However, we are unaware of the consequences of minimal sleep. It takes up your energy, stress, and mood throughout the day. It doesn't just stop there. Yes ladies !! The consequences are much more than we think.
Importance of sleep for health
Many of us try to sleep as little as possible. You see, just like exercise and diet, sleep also has a direct impact on mental and physical health. The quality of your sleep increases your mental sharpness, productivity, emotional balance, creativity, physical vitality and above all your "weight". No other activity offers so many benefits with so little effort!
Briefly about sleep:
- Non-SEM (4 levels)
- REM (dream stage)
During non-REM sleep phases range from light to deep sleep (fourth stage). Once you have achieved a deep sleep, REM begins. REM is when you dream. Then REM and Non-REM go through a cycle.
Deep sleep and REM
The most damaging effects of sleep deprivation are inadequate deep sleep. Deep sleep is a time when the body repairs itself and builds energy for the day ahead. It maintains health, stimulates growth and development, repairs muscles and tissues, and most importantly, strengthens your immune system.
Well, REM plays a key role in learning and memory.
Now what is “sleep quality”? It is based on how long you slept soundly and REM. (interesting uh !!). In order to wake up energized and refreshed, it is important to get a good deep sleep.
Influence of sleep on weight
Quality sleep directly affects certain hormones like leptin and ghrelin. Gherlin induces appetite and leptin (produced in fat cells) sends signals to the brain saying, “Stop eating !! Your stomach is full. “So if your body is making enough of these hormones, you will be eating a lot because your brain is not being told to stop eating, and so the appetite is always there. This leads to weight gain.
How long should i sleep?
As you know, everyone is unique. You have to experiment (trace and error) and find out how long it is comfortable for you. For me, 8-8.5 hours are enough.
Cool word (connection) na ?? Sleep debts !! .. Yes .. Ladies .. Most of us carry a huge baggage of sleeping debts for the weekend. But researchers say if you get a good night's sleep on the weekend, your sleep debt will never be paid. Rather, you will mess up your sleep routine for the next week and crave more sleep. (I agree !!)
What a good night's sleep to have
- Say no to coffee and alcohol on the nights
- Sugar can also interrupt sleep
- No heavy meals for dinner
- Add fresh fruit. Especially apples and pears
- Drink plenty of water throughout the day. Limit fluids for / after dinner as you may need to interrupt your sleep for loo
- Include foods that are high in calcium and magnesium as they are seductive in themselves.
- These include whole wheat, legumes, and oatmeal.
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