Lack of sleep can cause hormone metabolic changes that mimic the signs of ageing.We need 6 to 8 hours of quality sleep a night to be our best.
Research suggests that less than 5 or 6 hours is associated with an increased risk of obesity, strokes and cardiac diseases. If you wake up tired, no matter how much sleep you have, the quality of your sleep is likely to be poor.
This is the average nightly sleep time over a week. It’s OK to have one or 2 nights per week outside the 6 to 8 hour range, as long as you get up again at the same time, no matter how late the night was. The benefits of adequate sleep include the following:
—Waking up refreshed and feeling good in the morning.
—Reducing the visible signs of ageing. Have quality sleep and you’ll wake upwith bright eyes and refreshed skin. Good quality sleep increases the night-time levels of natural anti-ageing chemicals such as melatonin and growth hormone.
—Improving brain function. Research has proven that Lack of sleep makes
you less able to think clearly and depletes the hormones you need to help you cope with daily challenges.
—Protecting judgement. A well rested person is able to make decisions and
has a shorter reaction time when driving.
—Enhancing concentration. Quality sleep makes you better able to focus on
tasks and less likely to be easily distracted.
—Boosting memory function. Both short-term memory and long-term recall are
influenced by how rested you are.—Ageing slowly. Lack of sleep can cause hormone and metabolic changes that mimic the signs of ageing.
—Reducing your risk of obesity and diabetes. A lack of sleep is associated with
weight gain and diabetes.
Treating people for sleep apnea also helps Type 2 diabetics keep their blood-sugar levels under control.
So what can you do when you’re deprived of these much needed sleeping hours?
Here are 6 suggestions that might just work for you…..
6 SLEEP faster , sleep BETTER techniques:
1. Get up at the same time each day no matter how tired you feel – even on the weekends.
2. Wake up with 30 minutes of mild to moderate exercise, preferable in morning sunlight.
3. Create a conducive sleeping environment – quiet, comfortable, cool and dark.
4. Begin a relaxing pre-bedtime routine at least 20 minutes before bedtime to wind down in preparation for sleep.
5. If you do wake up at night and are awake for more than 15 minutes, get up, go somewhere quiet and write down any thoughts. Return to bed when you feel the next wave of tiredness – they occur every 90 minutes or so and may only last 5 minutes.
6. Cut back on nicotine, Avoid Caffeine six hours before bedtime, and don’t drink alcolol.
WARNING: If you’re excessively tired, if you snore, or if your partner says you regularly stop breathing for at least 10 seconds, you may have a potentially dangerous sleep disorder. YOU MUST SEE YOUR DOCTOR as This warrants immediate medical attention.
There is a need of regular exercise, sufficient balanced diet and proper activities of daily for losing weight successfully. For the proper treatment and elimination of side effects of deit, the patients of celiac disease are recommended to ingest gluten free diet. For the health maintenance, there is a need of fiber diet, very advantageous one.