1. Don’t read (or work) from a computer or phone screen late at night to avoid the disruptive blue light emitted. The light emitted from these screens seems to have an effect on our body’s production of melatonin. You might try jotting down a to-do list which can help ease your mind and relax knowing “it will be taken care of tomorrow.”
2. Maintain a fixed time to wake up each day and go to bed at night. This includes trying to wake up and fall asleep at similar hours during the weekend so our body’s circadian rhythm is not disrupted.
3. Try to focus on breathing and mediation rather than “trying to sleep” as the mere effort of trying to fall asleep can be anxiety-inducing. Try staring at the ceiling, counting 50 to 100 long deep breaths, and then rolling over onto your side (or other preferred sleeping position) to now “try to fall asleep.” This life hack can work miracles.
4. Exercise during the day. Healthy habits throughout the day can also improve our sleep quality. Getting adequate exercise during the day will also improve your ability to fall asleep and maintain deep rejuvenating rest. Your body will simply be more “ready” for sleep, not to mention the sustained relaxation during the day following good exercise.
5. Avoid alcohol. Having even a glass or two of alcohol before bedtime may make it easier to fall asleep, but the alcohol disturbs your sleep cycle overall which prevents deep and restful sleep. Maybe that’s why hangovers are so painful? We get both sleep deprivation + brain dehydration at the same time…double whammy!
6. Avoid large meals before bedtime. Some also say that eating a large amount of food just before bed is a definite no-no, though an occasional late-night (healthy) snack may be just what your body needs. Turning your body into a big digestion mode may disrupt sleep by reallocating our body’s resources to digestion rather than repairing and cleaning.
7. Maintain a healthy physical sleeping environment. Maintaining optimal physical surroundings where you sleep is also critical. For instance, many health professionals say that your bedroom should be reserved for either sleep or sex (or reading). It becomes more and more difficult to turn our brains off and fall asleep when we are working from our bed just before turning off the lights or staying glued to episode 124 of Breaking Bad or worse yet, watching 15 more minutes of the adrenaline-inducing political food-fight on Fox and CNN.

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In this podcast, we'll cover the top 10 benefits of sleep with research-informed by studies from the National Institutes of Health, Cleveland Clinic, Mayo Clinic, sleep.org, and Web MD. 

Top 10 Benefits of Sleep

1. The brain can store the key information processed during the day

If we compare our brain to a computer, we might think of the brain itself as the hardware and the learning and experiencing as routine software upgrades. Each day we live, we register new experiences and life lessons. Sleep allows our brains to store some of the most important information and learnings in our human hard drive. For instance, the 30-year-old you is in some ways an upgraded 20-year-old you just like a 40 or 50 or 60-year-old you will have decades more software updates. See, getting older is just like installing the latest version of our apps!

2. The brain can delete junk memory clogging up the mental hard drive

In much the same way our brain stores and registers key information and learnings from throughout the day, the brain also discards superfluous information. To build on the brain-computer analogy, sleep is sort of like a computer system undergoing maintenance where viruses are removed. In some ways, the brain’s “recycle bin” gets emptied.

3. Physical rejuvenation of our body’s cells takes place

We seem to be obsessed with protein consumption from our diets. But, did you know that a lot of the protein production takes place while we sleep? According to Cleveland Clinic, the body actually ramps up protein production while we’re asleep. Wow, so maybe a good night’s rest can be as important or more important than the protein shake or the latest trending intense group workout class!

4. Lower blood pressure

According to Mayo Clinic, blood pressure is usually lower during much of our sleep cycle. Therefore, if you are getting less sleep (including the highly restorative deep sleep), your body’s blood pressure will be higher on average over a given 24 hour period. The most well-known circadian rhythm is our sleep-wake cycle, which we might refer to as our “24-hour human body clock.” 

5. Insulin sensitivity repaired potentially reducing the likelihood of developing type 2 diabetes

According to sleep.org, sleepfoundation.org and WebMD, insulin and blood glucose levels are managed during sleep. There is also a surge of glucose levels in our bodies a few hours before we wake up. Having adequate insulin sensitivity helps our body remove excess glucose from our blood. Type 2 diabetes develops as our bodies become resistant to insulin.

6. Caloric consumption reduced…it’s hard to snack while asleep for most of us!

Naturally, when we are asleep, our body is not “running on all 12 cylinders.” Many parts of our body are powered down as our body enters “build and repair” mode. Having proper levels of various hormones can also affect how hungry we are during the day. The body does seem to require at least one long sleep period where we cycle between light sleep, deep sleep and REM sleep, each stage having its own unique functions and contributions to sleep’s overall benefits.

7. Hormones are produced including growth hormone (particularly important for adolescents) 

Hormones regulate many of our body’s functions. These hormones are particularly important among adolescents during growth and development. It’s quite alarming how sleep-deprived teens are in America today.

8. Production and adequate maintenance of the neurotransmitter serotonin

Serotonin is an important hormone that helps stabilize mood. It also can increase overall feelings of well-being and happiness

9. Possible disease prevention for a variety of diseases, including cancer, developing Type 2 diabetes, and possibly even delaying the onset of Alzheimer's.

10. Last but not least…dreaming is fun!

Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.