Sleep your way into good health!

Whoever said:  “‘You snooze, you lose’ obviously didn’t do their research…”

Did you know: Sleep deprivation will kill you more quickly than food deprivation?! (Crazy, right?!)

Sleep plays such an important role in your physical and mental health. By depriving yourself from sleep, it is possible that you may experience more long-term and serious health problems moving forward in life. Some of the most serious potential problems that are associated with chronic sleep deprivation are as follows: high blood pressure, diabetes, heart attack, heart failure or even a stroke.

With my very busy morning schedule, juggling between work, events, meetings and hitting the gym, I have to wake up around 4am and be out the door before 5am. I love my active lifestyle but I also know how important it is that I get enough sleep so that I am able to keep up this lifestyle and whatever else that may be thrown my way. I try to make an extra effort to make sure that all is sorted in the evening and everything is prepped for the next day so that I can be in bed early enough to get a healthy dose of sleep.

Health benefits of getting an adequate amount of sleep:

· Improves memory

Have you been feeling forgetful lately? This might be due to lack of sleep. When sleeping, you may experience memory consolidation, which is simply the processes that stabilize a memory trace after its initial acquisition.

· Encourages creativity

According to researchers, because your memory is improved through sleeping, it may spark and strengthen emotions linked to those memories which could inspire you & lead to more creativity.

· Curbs inflammation

Research has indicated that people who get less sleep than recommended a night, have higher blood levels of inflammatory proteins than those who get more.

· Helps maintain a healthy weight

A lack of sleep may increase your appetite which could lead to obesity.

· Helps lower stress levels

Sleep helps with stress and can thus give you better control over your blood pressure. Getting enough quality sleep and being in a good mood are often also linked to each other.

· Stronger immunity

If you’re not getting quality sleep or enough sleep, you are more likely to get sick after being exposed to a virus, such as a common cold virus.

· Increased alertness

Lack of sleep can affect your concentration levels and how alert you are .It’s also a safety concern for people to be driving while suffering from tiredness as you are more likely to get into an accident.

· Be a WINNER!!!

Getting enough sleep ensures that you’re energised and equipped to live an active lifestyle. Wake up naturally refreshed & full of energy! If you’re an athlete, sleep is so vital in improving your performance! Why come last when you could be no.1 !?

Recommended hours of sleep according to your age:

  • Older adults (65+): 7–8 hours
  • Adults (18–64 years): 7–9 hours
  • Teenagers (14–17 years): 8–10 hours
  • School children (6–13 years): 9–11 hours
  • Preschoolers (3–5 years): 10–13 hours
  • Toddlers (1–2 years): 11–14 hours
  • Infants (4–11 months): 12–15 hours
  • Newborns (0–3 months): 14–17 hours

***It is important to remember that we are all different and for some, you may need more or less sleep, depending on a variety of factors such as your genetic makeup or your quality of sleep.

Sleep is that golden chain that ties health and our bodies together. -Thomas Dekker

Sleep, these days is often neglected or sacrificed in order to do other things and is not usually high on our priority list. If you’re sleep-deprived, you are less capable of making good decisions, less creative and because you’re not sleeping & therefore less alert, you’re more likely to get into an accident. I’m sure after reading this you may just re-think those constant late nights out on the town or even those evenings spent sitting in bed on your phone for hours and delaying that good night’s rest.

I know it’s not always easy to shut off your brain or to simply fall asleep when you’re supposed to, so here’s a few tips to help get you feeling more relaxed and ready for some shut eye:

  • Play some soothing music in the background
  • Follow a regular schedule to create a sleeping pattern
  • Create a comfortable environment
  • Be more active & exercise during the day
  • Switch off your phone or any other devices that may serve as distractions
  • Scent your bedroom with lavender
  • Read a book
  • Drink some chamomile tea (Avoid drinking any caffeine in the afternoon and evening if you struggle to sleep)
  • Try sleeping with a sleep mask on

Note: If you find that you are regularly not sleeping well or can’t figure out why you’re so tired all the time – do a check-in with your doctor.

A giraffe only needs 1.9 hours of sleep a day, but this giraffe needs a couple more hours to ensure she’s healthy & ready to take on the world!

GOODNIGHT

XOXO

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