Posted by Steven 31-12-2016
The Health Benefits Of Clean And Quality Sleep
The latest lifestyle trend that is set to sweep the world this year as the number one healthy living craze is clean sleeping.
There is a reason for this new health trend because experts believe that a good quality night's restful sleep is thought to do wonders for both your mind and body.
Getting an average seven to eight hours good quality restorative sleep can also help you to reduce your anxiety and stress levels, and it is a great mood booster.
This is, however a catch twenty situation, because anxiety, worry and
stress, promote restless sleep and they are some of the reasons that prevent people from getting to sleep and staying asleep.
Experts also suggest that your quality and amount of sleep can determine your appetite and affect your energy levels.
It is thought that, around seven to eight hours good quality sleep can help your mind and body repair and restore itself.
Research and clinical test have shown that poor quality sleep can have a negative effect on many
aspects of your life.
Bad quality sleep has often been linked to things such as weight gain and bad moods along with other health related problems, including a less effective immune system.
Although sleep is important, these are only guidelines, and you should not immediately worry and obsess about how many hours of sleep you're getting, just try and make the best of the situation your in.
Poor quality sleep, health issues and weight gain
We’re constantly being told or advised about how much sleep we should get or how we should optimize our sleep.
Some experts claim that we should have more sleep, whilst others tell us, that you can have to much sleep, so it can be a bit confusing to know how much sleep is necessary.
As far as sleep goes, then, there is not such thing as one glove fits all, everybody's sleep requirements can vary depending on your job, your age, what you're used to, the time of year to name a few.
Often a good way to gauge it is by how tired you're feeling during the day and how refreshed and focused you feel.
Experts have stated for years how a lack of sleep can affect our mood, our energy levels our performance levels and our levels of focus and concentration.
But the latest reports, researching sleep
, which been conducted by a new study has now suggested that the amount of sleep we have can have an impact on some people's health.
VU University Medical Centre in the Netherlands has been looking at the links between how long we sleep for, insulin sensitivity and the possible risk of diabetes and heart disease.
The studies concluded that approximately seven hours of deep sleep are believed to be the optimum amount for maintaining healthy glucose levels and insulin production.
Type 2 diabetes has long been linked to being overweight, and the research suggests that stable levels of glucose
a key factor to help people control their weight. is
The research has revealed that getting less than seven hours sleep can disrupt your glucose levels, which is believed may contribute to weight gain and even increase the risk of type 2
Tiredness can also leave you feeling irritated and cause stress which can stimulate the release of the stress hormone cortisol and insulin, and insulin is the hormones that trigger your body to store fat.
Therefore, if you want to lose a bit of weight, maybe your first priority should be to work on your emotions and get some good quality sleep.
For some people with hectic schedules and busy lifestyles, especially those who work shifts or have busy workloads may struggle to fit in seven to eight quality hours sleep, whilst others might be able to manage on less.
The quality of sleep you get is just as important as the amount you get.
Some tips on how to get a good night’s sleep
- Try to avoid eating late at night as this disturbs your digestive system and stops it from working as effectively as it should. If you do have to eat, try to avoid sugary snacks or drinks.
- Do not try and obsess too much about trying to get a set amount of hours, just go to bed and allow yourself enough time to get the required seven or more hours if needed.
- If you're struggling to get to sleep, don't try and force it or attempt to get to sleep, because the worse thing you can do when you're struggling to get to sleep is to focus on trying to get to sleep, you just have to allow it to happen naturally without thinking about it, trying to get to sleep or becoming annoyed or frustrated will keep you wide awake.
- Listen to some relaxing music before you go to bed, meditate or listen to a binaural beat recording as they will help to induce the sleep state
- Do not clock watch or keep focusing on how many hours you have left, because what normally happens when you're trying to make yourself go to sleep is, you close your eyes, you try to get comfortable, you toss and turn, you become restless and you keep looking at the clock, when again you should really not try or think about getting sleep
- Relaxing is the key to dropping off to sleep, if you're trying to hard to falling asleep, then you're resisting your natural sleep process
- A worried and racing mind will keep you wide awake, too many thoughts and problems will prevent you from getting to sleep. If you're worried, just leave your mind alone and it will settle down all by itself.
- Try not to overwhelm your mind, when we start planning too far ahead or we focus on all the things that we need to get done, it causes emotional overwhelm. If you have a problem or challenge, let your mind know that you will deal with it in the morning
- Try and go to bed in a good mood, watch something funny before bedtime or think about a funny memory and you will wake up in a better feeling mood
Use technology to improve your quality of sleep, improve your well-being and health
If you're struggling to sleep or you want a good nights high quality, restless restorative sleep and the secret is the quality of your sleep, then you need to be in a relaxed state when you fall asleep.
If you go to bed restless you will have a more disturbed restless sleep and you wake up feeling stressed, drained and tired.
If you relax before you go to sleep, you will have a peaceful nights good quality sleep and you wake up feeling relaxed and energized which will set you up in a better mood for the day ahead.
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