A Full 7-8 hours Sleep
A full 7-8 hours of sleep is a must to any sort of healthy way of life and is something that every human being should strive to achieve. Sleep is so important to your health that some have even said that...
“Sleep Is More Important Than Food.”
Don't know if you agree with that? Well, Here are some facts from the national sleep foundation around sleeping and your health.
“Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease”.
Pretty sobering findings from these studies right? This is the reason we must start our 6 principles to six-pack abs book at this very part right here.
In this day and age, it appears that the world is sleeping less and less what with the technological advancements of tv's, computers, pads and smartphones. There is so much to distract us from sleep and divert our attention away from the body's tiredness. Ever played games on your smartphone in bed? If you have you know what I'm talking about.
But in order for you to put away your phone and sleep, you need to know the benefits of a good 7-8 hours of sleep.
This again from the national sleep foundation.
“Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain”.
So what do you do? How do you get more sleep?
It's recommended that to get into a good sleeping pattern you must have a routine when going to sleep. For instance, drink a relaxing tea or hot milk, shower, brush your teeth and read 5 pages from a book (real book). By doing this routine over and over again your body will recognize this routine and prepare itself for sleep thus making it easier for your mind and body to relax and enter sleep and increase the actual time you are sleeping.
A tip to enjoying a good full sleep is keeping the room cool and dark. If you are feeling the slight bit hot, it affects the way you sleep and the length of your phases of sleep. So try and keep the room cool and dark at all times when you are sleeping. The reason for keeping it dark is when your body sees that it is dark, it starts releasing melatonin which as researched and discussed here by the University of Maryland medical centre.
“Melatonin is a hormone secreted by the pineal gland in the brain. It helps regulate other hormones and maintains the body's circadian rhythm. The circadian rhythm is an internal 24-hour clock that plays a critical role in when we fall asleep and when we wake up. When it is dark, your body produces more melatonin; when it is light, the production of melatonin drops. Being exposed to bright lights in the evening or too little light during the day can disrupt the body' s normal melatonin cycles. For example, jet lag, shift work, and poor vision can disrupt melatonin cycles”
Exposure to any colour other than the colour RED – however dim, however brief – during the midnight trip to the bathroom or to check on the children. Any of this will interrupt the release of our melatonin and send a signal to our brain that it's time to wake up, therefore, our ability to go back to sleep can be affected.
So the secrets to a full good sleep are the temperature of the room and the amount of light in the room. Get these right and you are on your way to sleeping better and getting those six-pack abs.