Sleep deprivation is experienced by many people.
It affects your health much more deeply than just causing morning meeting drowsiness.
Your cells repair themselves more rapidly at night time. The body produces higher levels of human growth hormone, which promotes cellular renewal, and your digestive system gets a break.” So if you skip it, you skip those crucial processes—and it doesn’t stop there. “Research says that sleep deprivation leads to increases in grehlin, the hunger hormone, and decreases in leptin, the hormone that tells the brain, ‘I’m full,’” Explained: less sleep equals more overeating. “You’ll also look to sugar, processed carbs, and caffeine to get more energy.”
Exhausted yet? It is recommended the standard eight hours per night is what is required. How do I achieve this?
Number one strategy for making it happen is setting a schedule, a plan.
A regular bedtime will get you into a good-sleep rhythm and so will these five additional simple tactics you can use to increase your time on the pillow. Yes, it means less Netflix—but also more overall happiness.
- Set an electronic sundown An hour before you go to bed, stop sitting in front of your computer or TV and switch off all other electronic device. They are too stimulating to the brain and interfere with your sleep.”
- Keep the room dark This is not good news for city dwellers, but our bodies need complete darkness for production of melatonin, the important sleep hormone, cover all the lights of any electronic device and use dark shades or drapes on the windows if they are exposed to light. If need be, invest in an eye mask.
- Break up with caffeine Caffeine is a powerful stimulant with a typical half-life of seven hours, which means that half of it is still coursing through your veins seven hours later. So, you’re not crazy, that late afternoon latte is keeping you up. “Caffeine blocks sleep neurotransmitters, over stimulates the adrenal glands and throws off your circadian rhythm.”
- Cut back on alcohol It may seem counter-intuitive considering how sleepy a glass of wine on Friday night makes you, but in general, those with problems sleeping should avoid alcohol, as it can be as disruptive to the body’s sleep rhythms as caffeine. While it has an initial sleep-inducing effect, as the body breaks it down, it can lighten and disrupt sleep by causing frequent and early awakening.”
- Set the mood Don’t expect to go from full speed to passed out in the blink of an eye. Turn down the bedroom lights an hour or so before lights out. Meditate or listen to calming classical music at low volume. Take the time to slowly ‘power-down’ your mind and body so you can drift happily into the good sleep you deserveSleep deprivation is experienced by many people.It affects your health much more deeply than just causing morning meeting drowsiness.
Your cells repair themselves more rapidly at night time. The body produces higher levels of human growth hormone, which promotes cellular renewal, and your digestive system gets a break.” So if you skip it, you skip those crucial processes—and it doesn’t stop there. “Research says that sleep deprivation leads to increases in grehlin, the hunger hormone, and decreases in leptin, the hormone that tells the brain, ‘I’m full,’” Explained: less sleep equals more overeating. “You’ll also look to sugar, processed carbs, and caffeine to get more energy.”
Exhausted yet? It is recommended the standard eight hours per night is what is required. How do I achieve this?
Number one strategy for making it happen is setting a schedule, a plan.
A regular bedtime will get you into a good-sleep rhythm and so will these five additional simple tactics you can use to increase your time on the pillow. Yes, it means less Netflix—but also more overall happiness.
- Set an electronic sundown An hour before you go to bed, stop sitting in front of your computer or TV and switch off all other electronic device. They are too stimulating to the brain and interfere with your sleep.”
- Keep the room dark This is not good news for city dwellers, but our bodies need complete darkness for production of melatonin, the important sleep hormone, cover all the lights of any electronic device and use dark shades or drapes on the windows if they are exposed to light. If need be, invest in an eye mask.
- Break up with caffeine Caffeine is a powerful stimulant with a typical half-life of seven hours, which means that half of it is still coursing through your veins seven hours later. So, you’re not crazy, that late afternoon latte is keeping you up. “Caffeine blocks sleep neurotransmitters, over stimulates the adrenal glands and throws off your circadian rhythm.”
- Cut back on alcohol It may seem counter-intuitive considering how sleepy a glass of wine on Friday night makes you, but in general, those with problems sleeping should avoid alcohol, as it can be as disruptive to the body’s sleep rhythms as caffeine. While it has an initial sleep-inducing effect, as the body breaks it down, it can lighten and disrupt sleep by causing frequent and early awakening.”
- Set the mood Don’t expect to go from full speed to passed out in the blink of an eye. Turn down the bedroom lights an hour or so before lights out. Meditate or listen to calming classical music at low volume. Take the time to slowly ‘power-down’ your mind and body so you can drift happily into the good sleep you deserve
