10 Reasons Why Good Sleep is Important
It is common to witness our alarm going off in the morning but not wanting to get out of bed. If you're a part of the majority, not getting enough sleep is affecting your energy level and productivity and may even lead to major health problems.
Don't ignore your weariness; pay attention to your energy levels and general well-being during the day as they could be indicators of sleep deprivation.
According to research conducted by the Centers for Disease Control and Prevention (CDC), more than one-third of Indian adults sleep less than seven hours each night on a regular basis. However, adults need between seven and nine hours of deep restful sleep per night, according to most experts. The following are some reasons why good sleep is important for your body.
Sleep Makes You Feel Good
The notion that eight hours of sleep is required each night stems from surveys in which people are asked how much time they regularly spend sleeping.
The researchers questioned more than 17,000 students from 24 nations how much sleep they obtained each night in a study. Sixty-three percent of those polled indicated they slept between seven and eight hours every night, and these were the people who were doing well in life and felt good throughout the day.
Sleep Protects You From Heart Diseases
While it's natural to have periods of interrupted sleep, if you're waking up drowsy on a regular basis for several years, your health may be jeopardized.
"Inadequate sleep can have an influence on immunological function and cardiovascular risk," Oxford Researcher explains. There's also a relation between sleep deprivation and weight increase. Sleep deprivation has been linked to an increased risk of type 2 diabetes. Therefore, ensure top-quality sleep from protecting yourself from heart and other diseases.
Sleep Helps in Burning Calories
Almost 300 calories are burnt by sleeping for an extra two hours, according to research. Over a three-week period, researchers at the college requested students to keep diaries recording how much sleep they obtained and what foods they ate. Students followed their typical eating and sleeping routines for the first week so that researchers could observe their daily routine. Students were asked to sleep for an extra two hours every day during the second week. They resumed their regular schedule in the third week.
When the students' diaries were reviewed after the third week, researchers discovered that those who got extra two hours of sleep in the 2nd week ate 300 calories less each day. They ate more food when they returned to their typical sleep-deprived routines in week three.
You Perform Better in the Workplace
Studies demonstrate that taking a 90-minute nap between the hours of 1:00 and 4:00 p.m. can minimize your sleep debt, energize your day, improve your job performance, and have no effect on your night sleep. This will lead to better performance in the workplace.
Boosts Your Overall Immune System
Sleeping well may aid in your recovery from illness. When you don't get enough sleep, your body's emergency stress response kicks in and you get all kinds of physiological difficulties. A lack of sleep may wreak havoc on the immune system. Hence, proper sleep is required to uplift your immune system.
Improves Brain Function
Sleep deprivation impacts not only your health but also your concentration, problem-solving skills, memory, and emotions. Sleep is linked to alertness, productivity, performance, and reaction times. Moreover, lack of sleep has been home to memory problems, diminished social engagement, and troubled concentration.
Sleep Helps Make You Look Better
People who sleep for five or four hours per night for numerous nights suffer from greater physical diseases such as headaches and stomach problems, as well as metabolic alterations similar to those seen in normal aging. It's no surprise that we look awful after a restless night. Growth hormone, which is secreted during our deepest and most restorative sleep, could be one of the causes. Growth hormone is almost minimal in the system when we don't get enough sleep.
Between the ages of 20 and 60, the hormone levels drop considerably. You have more muscle mass and better skin when you have high amounts of the hormone. You want to keep your growth hormone levels as high as possible, and sleeping is one of the best ways to achieve that.
Sleep is an Instant Mood Improver
Did you know 25% of Indians over the age of 15 have difficulties sleeping on a regular basis, and 2 million Indians suffer from insomnia? According to a new research, people with insomnia release more stress chemicals than others. This causes their bodies to become hyper-aroused, making it difficult for them to relax. Inability to sleep leads to increased tension, which can have serious consequences.
Sleep deprivation can cause depression, which can lead to insomnia. More and better-quality sleep, on the other hand, can help you feel elated.
Sleep Keep Your Cravings in Control
Therefore, get more sleep as it might help you overcome that cookie hunger and keep your cravings at bay.
Sleep Keeps Your Weight in Check
Did you know women who sleep five hours or less per night are more prone to gaining weight as they age than women who sleep seven hours or more?
A person who is awake and running around should burn more calories than someone who is in bed, according to common sense. However, the study found that even when women who slept longer ate more, they acquired less weight than women who slept less during a 16-year span. Therefore, by sleeping for decent number of hours, you can seamlessly lose your weight, not your mind.
The aforementioned points reflect the importance of a good night’s sleep. These reasons should be enough for you to be motivated enough to create a decent sleeping schedule and abide by it every night. We hope the information adds value to your life and makes you a healthier human.
5 Mistakes Due to Which metabolism is Slowing Down
Metabolism is a term used to describe all chemical processes and reactions taking part in maintaining and aiding the proper functioning of living cells of an organism.
Metabolic rate, the number of calories burned and converted into energy, is very frequently used in place of metabolism.
Preserving
a high metabolism is directly linked to successful weight loss and
fitness. However, certain incorrect and unhealthy ways of living could
be the reason your metabolism is slowing down. If these habits are
continued for a prolonged period, it will make it even more difficult to
lose weight and even increase the chances of gaining weight.
The minimum amount of energy required by our bodies to carry out the basic functions is the Basal Metabolic Rate or BMR.
If your metabolism is slowing down, it is an indication that your BMR is also low.
Some of these reasons your metabolism is slowing down include- consuming insufficient calories, sleep deprivation, a lack of resistance training, a protein-deficient diet, and leading an inactive lifestyle.
Let us take a closer look at these mistakes, which cause your metabolism to slow down.
Consuming Insufficient Calories
Even though a calorie deficit diet is required for losing weight, it can also backfire and cause your metabolism to slow down if your calorie intake drops very low.
The human body senses a serious drop in calorie intake and concludes that food is scarce, reducing the speed at which it burns calories to eventually conserve energy.
It is a common misconception that avoiding calorie-rich meals can help speed up metabolism, but it impacts the body negatively and therefore slows down the metabolism.
Sleep Deprivation
Getting a night of good quality sleep is extremely crucial for your good health. Sleeping for only a few hours can seriously increase the risk of many illnesses like heart diseases, depression, diabetes, etc.
A lot of research has been conducting which concludes that being sleep deprived can be a major reason your metabolism is slowing down and causing you to gain weight. Your blood sugar levels are also determined by how well-rested you are.
Therefore, not getting an adequate amount of sleep for approximately 7 hours to 8 hours can result in slowing down your metabolism.
Lack of Resistance Training
Exercising using weights is a terrific method to prevent your metabolism from slowing down. It is proven that strength training can raise the metabolic rate in healthy individuals and in obese and heart patients. Physical activity like training helps build muscle and then eventually boost your metabolism since fat has a lower metabolic rate than muscle mass, which simply means that muscle mass needs more energy to maintain, which then leads to the burning of more calories.
Exercising increases muscle mass which therefore uses up more energy to sustain. Even a minimal amount of physical activity can result in great energy expenditure. Therefore, not participating in any strength activity or exercise can cause your metabolism to slow down significantly, especially during weight loss and aging.
Protein-deficient Diet
Consuming plentiful protein is extremely crucial for maintaining a fit and healthy body weight. Not only does protein increase the rate at which fat is burned in your body it can also help you feel full, preventing you from snacking constantly.
Although your metabolism starts to slow down while weight loss, studies have shown that protein consumption can subside this effect.
Protein accelerates the metabolic rate in a human body more than fat and carbs, and consistent consumption helps preserve metabolic rate during weight loss and maintenance.
Leading an Inactive Life
Being inactive and sedentary can be a major reason due to which your metabolism is slowing down. The majority of the population are involved with sitting at a desk during work which can negatively affect the overall health of the people.
We all know that carrying out intensive physical exercise and training can help burn calories but even very basic activities like walking, standing up, cleaning, etc. Such activities are known as Non-exercise Activity Thermogenesis (NEAT)
One study suggests that watching tv while sitting on the couch burns an average of 8% fewer calories than typing while sitting and 16% fewer calories than standing.
Therefore, just making some changes in how we do our day-to-day activities can also make a lot of difference.
Conclusion
To prevent your metabolism from slowing down, you need to lead a healthier and more active life. Simple dietary changes like including more proteins and a sufficient amount of calories can go a long way. A routine sleeping schedule can help in regulating hormones that are directly linked to your weight and metabolism. Also, making better life choices like participating in more physical activities like jogging, exercising, strength training, and many more can prevent your metabolism from slowing down and release hormones that trigger the sense of accomplishment, content, and happiness.
Comments
Post a Comment