Sleeping plays a vital role in your physical health. For example, sleeping is involved in healing and repairing of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and strokes.
How To Get Enough Sleep:
Set a bedtime routine.
- Go to bed at the same time every night.
- Get the same amount of sleep each night.
- Avoid eating, talking on the phone, reading, or watching TV in bed.
- Try not to lie in bed worrying about things. Use these tips to help manage stress.
How Much You Should Sleep:
You are recommend seven to nine hours of nightly sleep for healthy adults. The National Heart, Lung and Blood Institute recommends seven to eight hours, including the elderly. Most current guidelines say school-age children should get at least 10 hours of sleep a night, and teenagers, nine to 10.
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 high hypertension and the production of stress hormones. High blood pressure increases your risk for heart attack and stroke, and the stress hormones make it harder to fall sleep.
Sleep may prevent cancer:
Do you know that people who work the late shift have a higher risk for developing breast and colon cancer? Researchers believe this link is caused by varying levels of melatonin in people who are exposed to light at night. More exposure to light reduces levels of melatonin in body , a hormone that regulates the sleep-wake cycle. Melatonin is thought to protect against cancer, as it appears to suppress the growth of tumors. Be sure that your bedroom is dark and you avoid using electronics before bed in order to help your body produce the melatonin it needs.
Sleep reduces inflammation:
The increase in stress hormones increases the level of inflammation in your body, which creates a greater risk for heart-related conditions and heart strokes , as well as cancer and diabetes.
Sleep improves your memory power:
A deep sleep is very important for your brain to make memories and links,relate things and getting more quality sleep will help you rembember things better.
Sleep may help you reducing weight:
It is found that lack of sleep leads to imbalance of hormones in body and affect appetite also. The hormones ghrelin and leptin ,which are responsible to regulate appetite, have been found to be disrupted by lack of sleep. If you want to maintain or lose weight, never forget that getting adequate sleep on a regular basis is a huge part of the equation.