Everyday, it seems, science and research is showing more and more the important benefits of a good night's sleep for fitness, mental agility, and even good looks!
Getting Fit with Sleep!
Today we know that sleep helps burn fat and build muscle! That's because your body's bones, muscles, and tissue get worn down during the day. At night, when you sleep, your body is busy repairing your bones, muscles, and tissues!
You really are refreshing your whole body while you sleep!
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Plus if you are doing an exercise regimen, the point is to tear down your muscles - even more than normal activities - so that they will grow back bigger and stronger.
If you don't get enough sleep, your body won't have time to build that muscle tissue back up. So you will lose some of the benefits of your exercise!
You might say that a good regular 8 hours of sleep is just as important as exercising and eating right.
Getting Smart with Sleep!
Mentally, we all know the benefits of waking up clear-headed. Again, research shows that
sleep "resets" the brain allowing more growth and learning the next day.
Studies also show that students who sleep well in quantity and quality do much better in school.
Getting a Memory Boost with Sleep!
Recent research shows that people who have just practiced a task - and then dream about it - get a major memory boost on the task when they awake. But those who dream about anything else don't get that memory boost. Neither do those who stay awake but just think about the task.
Scientists say that it's not the dream that's causing the memory boost, rather it's the brain's memory-fortifying processes during sleep that's causing the dream.
Getting Good-Looking with Sleep!
By the way, have you ever noticed that when you get a really good night's sleep you look ten years younger? You might spend hundreds of dollars for creams and lotions for your face,
but nothing will help you look and feel better than a good night's sleep ...night after night!
Getting a Longer Life with Sleep!
Numerous studies show that there's an unequivocal link between poor sleeping patterns and premature death. Less than six hours of sleep a night led to a 12% increased risk of premature death compared with those who slept six to eight hours a night.
Do's and Don'ts for sleeping the night away!
DO'S
DO: Exercise. Daily works outs will relieve stress and help you to sleep. Just try not to exercise too close to bedtime.
DO: Get Out in the Sun. Light from the sun helps to regulate your circadian clock by stimulating your body to produce melatonin - a hormone that controls your sleep cycle. With more melatonin in your body, you will feel sleepy at night. Ideally, you should be out in the bright sunlight sometime each day - morning sunlight is particularly good. So open your drapes wide each and every morning.
DO: Get ready to sleep. Just like anything else, preparation is key to getting a good night's rest. If possible, deal with tasks early in the evening. Place unfinished tasks on tomorrow's list to get them off your mind. Give yourself time to unwind before going to bed.
DO: Have a nightly ritual. Develop regular routines before going to bed. Like turning down the bed covers, closing up the draperies, laying out tomorrow's clothes. By doing the same things every night, you are signaling to your body that you are getting ready to sleep.
DO: Have regular hours. As much as possible, go to bed at the same time and rise at the same time every day, even on weekends.
DO: Create a sleep ambiance. Make your room as conducive to sleep as possible. Bar technology and noise from your room.
DO: Make your bedroom dark. A dark room signals your body to sleep. Closing drapes and doors will reduce light coming into your room.
DO: Control the temperature: Not too hot, not too cold. Extreme temperatures could make it difficult for you to fall and stay asleep.
DO: Use your bedroom for sleep and sex only. Reading, using your laptop, texting on your cell phone, or watching TV just confuses your body. When you go to bed give yourself 15 minutes to fall asleep. If you can't sleep, get up and do something until you're sleepy enough to go back to bed. The idea is to train yourself to fall asleep when you are in bed.
DO: Sleep until dawn. It's best to wake up at "first light" if possible. If not, try setting a timer with bright lights to help you wake up. This corresponds with nature: Sunlight helps the body's internal biological clock reset itself each day.
DO: Invest in quality equipment. Sleep on a comfortable and supportive mattress and pillow!
DON'TS
DON'T: Use stimulants in evening. Drinking coffee or other drinks with caffeine in the evening is a no-no. You might even have a bad night's sleep from drinking a cola in the afternoon! To be safe, avoid all stimulants six hours before bedtime.
DON'T: Smoke. Smokers tend to take longer to fall asleep and then they don't sleep as well as non-smokers.
DON'T: Drink nightcaps. A late-night drink of alcohol may help you fall asleep, but you're not likely to stay asleep.
DON'T: Worry. Try to leave your cares for the following day. Do as the old song says and "fall asleep counting your blessings."
DON'T: Just lie there staring at the ceiling. If you can't fall asleep, then get up and out of bed and do something. Read, watch television, do the dishes, whatever. When you feel sleepy, then go back to bed.
8 More Points About Getting Better Sleep
Please Visit: www.bettersleep.org
1. Did you know that you spend more time on your bed than any other piece of furniture? You spend a third of your life in bed, and you rely on it more for your health and well-being. That's why it's so important to invest in the best mattress you can afford.
2. Your mattress needs to be the perfect fit for you. It's just like buying the right pair of shoes. You may have very needs than your neighbor, so take the time to choose a mattress that meets your individual needs for comfort and support.
3. Do you have trouble sleeping because of stress? A third of Americans do. It's not always possible to reduce stress, but we can pay attention to our sleep environment. A comfortable mattress can dramatically improve the quality of our sleep.
4. How you sleep at night determines how you feel during the day. Sleep not only determines how well rested you feel, but how productive you are at work, your mood, your energy level, your memory and your overall health. Sleeping on the right mattress is important to the quality of your life.
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5. Have you read about the most recent study of mattresses and back pain? A study at medical clinics shows that sleeping on a new mattress can help to alleviate lower back pain. If you wake up with pain or stiffness, it's a good sign that it's time to replace your mattress with one that offers better comfort.
6. Sleep loss can cause serious health problems. Doctors now know that too little or disrupted sleep is associated with serious medical problems, including heart disease, obesity, hypertension and weakened immune system. To get the healthy sleep you need, be sure you're sleeping on a quality mattress.
7. Not sleeping as well as you used to? If you're not sleeping as well as you'd like, if you wake up stiff and sore - or maybe you had your best night's sleep in a bed other than your own - chances are you're overdue for a new mattress.
8. Good sleep is rejuvenating for your mind and body. But it's tough on your mattress. Plan on replacing your mattress and its foundation regularly to make sure you're still getting the comfort and support you deserve.
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from the Better Sleep Council
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When you're in the neighborhood, please stop by and say "Hi" to owner, Dan Losh!
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