Adequate sleep is vital!

I decided to write about sleep today because to be honest, I haven’t been getting enough and I needed to inspire myself! Getting adequate sleep is an important part of living healthfully, so please take time to read the following info.

Now days it seems like the goal for many at night is to sleep as little as possible. Is there so much to do that sleep seems like a waste of time?? Well these days I can understand why most peeps feel this way… but do we end up paying for it during the day if we don’t sleep enough at night? Yes we surely do.. When we continuously don’t get the amount of sleep we need, we begin to pay the price with daytime drowsiness, lack of concentration, irritability, increased risk of falls and accidents, and lower productivity…not to mention weight-gain…

Wanna be sharp? Well forget it if you aren’t getting enough sleep...Sleep is necessary for our brain and nervous system to function properly…..When we are asleep much of the body rests, but apparently not the brain, its billions of neurons continue to send signals, even so, many experts say that sleep gives neurons (that are constantly used while we are awake) a chance to repair themselves for the following day. If we don’t get sufficient sleep, our neurons can become so depleted in energy or so polluted with byproducts of normal cellular activities that they begin to malfunction which can lead to cognitive problems, mental challenges and psychological disorders.

Animals in the wild love to sleep!…
Koalas are always snoozing! They doze for about 18-20 hours per day sitting up in the branches of a tree munching down eucalyptus leaves, I actually have many Koala’s outside my window…cute little fluffballs. Also our closest relatives sleep in one long bout at night. Baboons and chimpanzees have been said to average about 10 hours of sleep; gorillas about 12 hours and orangutans get about 14 hours of sleep each night. If these guys are our closest relatives, shouldn’t we be mimicking their sleep patterns as much as possible?
So how much should we be getting? It’s important to be getting enough! There are many factors that contribute to the amount of sleep we need – like energy output, stress levels, current fitness level and diet to name a few. …When we were running about in nature without electricity and stimulants we would’ve been getting 10-12 hours a day by default… how many peeps can honestly say they are getting that many hours everyday? How do you know when you haven’t had enough sleep?… When you would rather turn over and go back to sleep then get up and start your day, or if you find yourself yawning throughout the day and constantly looking for a place to ‘crash’…

Why do we need sleep?
Many reasons! Especially for the optimal production of human growth hormone, nature’s little beauty-injection. Increased growth hormone release is believed to be linked to the fasting state which develops in human sleep, this is instrumental in the process of skin-renewal. Skin cells regenerate faster at night than during the day. Apparently cell division happens throughout the day, but peaks around 2 am. So major skin renewal and rejuvenation occurs during sleep. If you are awake at night you will also miss out on that important surge of growth hormone.

Sleep stages…

Our immune system functions optimally if we go to sleep by 10 p.m. As we sleep, physical repair takes place between approximately 10 p.m. and 2 a.m.:. Then from about 2 a.m. to 6 a.m., we enter a stage of psychic regeneration. During this time, the brain releases chemicals that enhance our immune system. Don’t weaken your immune system and leave yourself open for infection and disease in the body!

There are 2 processes which are continually in operation inside our bodies – Anabolism and Catabolism
- Anabolism is the process of cell renewal, growth and rejuvenation, Anabolism is an ongoing process but is largely performed at rest.
- Catabolism is the destructive, ‘wear and tear’ process and is dominant during periods of activity

Together these 2 processes equate to Metabolism. When these 2 processes are in balance we have a body that is in homeostasis, this of course is the optimal state.

When Anabolism and catabolism are out of balance in our bodies because of a lack of sleep the following can occur…
- a compromised immune system because the Anabolic(repair) system cannot keep up with the catabolic(break-down)system which then slows down recovery time from illness or injury
- Mental abilities and decision-making is highly compromised which can be very serious especially if your profession depends on accuracy
- Hormonal imbalances which can lead to weight gain, diabetes, and hypertension.
- Memory loss has been shown to be a common side effect of a lack of sleep. The brain processes information while sleeping, which facilitates learning and memorisation…. having trouble remembering your kids names? well I’d be taking yourself off to bed right now!
- Insufficient growth hormone release means you don’t get your full dose of the bodies natural beauty drugs, your appearance will start to take on a drag, gray tone.
- Sleep is where energy is replenished, we need fuel from calories but energy from sleep or else we will be lethargic and ‘fuzzy’ all day
- Driving and workplace accidents due to compromised cognitive abilities
- Poor balance and blurred vision similar to a drunk person
- Fatigue, difficulty with social or personal relationships, hypertension, tremors, slower reaction time, anxiety, becoming easily irritated, unable to solve problems, inability to focus on thoughts or tasks, intolerance to activity, lowered level of energy, and clumsiness.

If you find that you just can’t fit in 9-12 hours of sleep a day then it’s a good idea to find ways to rest throughout the day. Have a ‘nana’ nap on your lunch break, stop staring at your computer screen and close your eyes for 10mins (also decrease the brightness on your screen) or sit down whenever possible instead of standing… if we are sleep-deprived these simple actions can save massive amounts of energy, which is just what our bodies may be craving.

Remember many of you may have ‘sleep debt’ to catch up on… how long that will take is up to your body and other lifestyle factors you subject it to. You may be short-changing yourself when it comes to experiencing optimal energy levels, fruitful relationships and enhanced mental ability, not to mention looking your best… all good reasons to be paying the debt back now.

Apparently the hours before midnight are the most important and that’s why I’m going to now say ‘goodnight’ and squeeze in before 12!!
Lovefreelee

Me & My buddy Dan