Tuesday Truths 10/18/22
“The Big Sleep”
There are only 420 “Simple” Ways to refresh yourself, according to the Woman’s World 2021 Special “Reverse Aging!”
Don’t worry; I won’t go through them all today; however, I have addressed many of them in my FB live and on my blog at michelerase.com.
Let’s go back to what our mothers probably told us…..Eat well, Exercise, and get your needed Sleep!
I speak a lot about eating to nourish our bodies, and the importance of exercise, especially as we get older. As a Certified Nutrition Coach and Woman’s Fitness Specialist, I have integrated these health concepts into my programs.
However……..SLEEP HYGIENE…. is where I fall short!
In my opinion, “Sleep” is number 3 on the 420 “Simple Ways to Refresh” after nutrition & movement!
Sleep is essential to every process in the body, affecting our physical and mental functioning for the next day.
It affects our ability to fight disease and increases the risk of chronic illnesses.
Lack of Sleep affects our development of immunity, our metabolism for weight gain, and our eating patterns.
Sleep is an essential function that allows your body and mind to reset and recharge, leaving you fresh and alert when you wake.
Sleep can and will vary from person to person. However, most adults require 7-9 hours of Sleep each night.
Unfortunately, up to 35% of adults in the U.S. don’t get enough Sleep.
Here are “10” Reasons to Get More Sleep: According to a Healthline article by Joe Leech, MS.
- Healthy Sleep Habits may help you maintain or lose weight. But unfortunately, – 41% of people who don’t get enough sleep are at risk of developing obesity. This is due to numerous factors, including hormones, lack of exercise, increased appetite, and, most likely, fats & sugars.
- Sleep improves concentration and productivity – Good Sleep maximizes problem-solving skills & enhances your memory.
- Good Sleep maximizes motor skills, reaction time, and muscular endurance. – Improves many aspects of athletic and physical performance and everyday movement!
- Sleep may strengthen your heart. – Studies show that sleeping fewer than 7 hours resulted in a 13% increase in death from heart disease. In addition, with fewer than 5 hours of Sleep, there is a 61% higher risk of developing High Blood Pressure.
- Poor Sleep affects metabolism and the risk of Type 2 Diabetes – This is due to a higher risk of obesity, hormone insulin use, heart disease, and metabolic syndrome.
- Depression – Anxiety, insomnia, or obstructive sleep apnea can affect good sleep patterns and your mental health.
- Good Sleep supports a healthy immune system – Getting 7 hours of Sleep can improve your immune function in fighting the common cold. Those who got fewer than 5 hours per night are 4.5 times more likely to develop a cold. In addition, a preliminary study showed that getting enough sleep before your COVID vaccination improved efficacy!
- Lack of Sleep causes Increased inflammation – Sleep plays a crucial role in regulating our central nervous system (CNS). It involves the stress-response system. Over time, this stress load can increase the risk of developing chronic conditions like heart disease, depression, and Alzheimer’s.
- Lack of Sleep affects emotional and social interactions – When we are tired, we withdraw from social events and become lonely.
- Lack of Sleep is dangerous for yourself and others – causing car accidents. Staying awake for more than 18 hours is comparable to having a blood alcohol of 0.05%. It may also increase workplace injuries and significantly affect your ability to make quick critical decisions.
Bottom Line:
Along with nutrition and Exercise, taking care of your Sleep is the “3rd” Main Pillar of Health.
I have sooooo…. much more!
TIPS to GET BETTER SLEEP, HOW to FALL ASLEEP & STAY ASLEEP, and HOW to BOOST YOUR MELATONIN!
Please join me in a 5-Day Challenge to tame this BIG SLEEP problem we may all be having!
Just message me your email & I will send the handouts & journal.
Until then, Eat Well, Get Your Movement in, Sleep Well, and Trust Your Truths!