All About Sleep

When it comes to health, there is one, simple, easy and FREE thing that you can do immediately to boost your health – and that’s sleep!

In fact, sleep is important for ALL areas of health, and it’s the most important thing you do each day.

When you peruse the internet or health magazine, all the experts argue on eating no meat or eating a diet full of it. Some say no dairy, or lots of it. Some say to eat lots of raw vegetables, or only cooked, but if there’s one thing they all agree on, it’s sleep and with good reason.

I’ve yet to see a health expert suggesting that the way to achieve our best health is through not getting a solid sleep or finding ways to sleep less… but the shocking truth is that is exactly what many of us (including me *ahem*) do too often.

On the flip side, if you want to gain weight, shorten your life, age quicker, feel more stressed and increase your likelihood of injury, you can experience all of that (and more) by not sleeping enough!

So, let’s talk about what happens when you don’t get enough sleep…

First off, poor sleep is strongly linked to weight gain. There’s been plenty of studies done on it. And people who don’t get enough hours of sleep each night have been found to weigh significantly more than those who do get adequate sleep.

Why is this? Because we sleep to repair our bodies and balance our hormones. When we don’t get enough sleep our bodies are put under stress, causing them to go into ‘fight or flight mode’, clinging onto every bit of body fat we have and making our hormones go out of balance, which is why we’re more likely to gain weight (or struggle to lose it), because our body is out of whack!

Sleep also plays a huge role on our physical health. It’s involved in healing and repairing your heart and blood vessels.

Ongoing sleep deficiency is linked to and increased risk of heart disease, kidney disease, high blood pressure, diabetes, and even strokes.

Sleep plays a big part in maintaining a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your hunger levels go up! And your ‘feeling full’ levels go down. This makes you feel hungrier than when you’re well-rested.

If you find yourself always feeling hungry and never satisfied, ask yourself  if you get enough sleep.

Sleep also affects how your body reacts to insulin (the hormone that controls your blood sugar levels). If you don’t get enough of it, you could have a higher than normal blood sugar level, making you feel low in energy, and craving sugary things.

Do you ever get mood swings? You can blame a lack of sleep for those moments too because sleep loss can make you feel irritable, impatient, unable to concentrate and feel snappy when you don’t mean to be. And none of us like to be around that person when mood swings strike.

We spend about one third of our life sleeping, so why is it we struggle to make it a priority???

I know, you probably know you should get more of it (me included), and the truth is when we’re in a habit of not making sleep a top priority, it’s difficult to fix it without knowing where to begin.

Let me explain, a lot of us think getting tucked into bed early with the TV on is getting a good nights sleep. It isn’t.

Though you might be ‘winding down early’ (or so you think), sleeping with the TV on after drinking a cup of tea and being awakened by an alarm clock, is not quality sleep.  Getting your environment right is key to setting yourself up for success.

Here’s a few things I’ve found
that help me the most personally…

Sleeping in complete darkness – covering anything that has a light on it, and investing in a blackout blind.

Sleeping on a good quality mattress.

Sleeping as much as my body needs – usually about 8 hours, and that doesn’t mean getting more sleep by hitting snooze when my alarm clock goes off if I know I’ve achieved 8.

Eating healthy, the majority of the time, and daily exercise, even if that just means a brisk walk outside in the fresh air.

I implore you, please make time to get enough sleep. It’s tremendously important for your health and it doesn’t cost a thing!

I understand how tough it can be, especially if you have kids or grandchildren when those precious hours in the night are sometimes the only ones you get to have a bit of ‘you time’ to unwind. But in the long run, the extra hours of sleep will equal a happier, patient you, feeling more alert all day long, leaving you with more energy to do the things you enjoy.

Are you getting enough sleep?

Andrew Vertson

Andrew Vertson

Andrew received his Bachelor’s Degree in Exercise Science from California State University, Fresno in 1991. He then earned his Master’s degree of Physical Therapy in 1996 and his Doctorate degree of Physical Therapy in 2002 from Loma Linda University. In 1996 he also earned his Certification as an Athletic Trainer. He has also completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute.
Andrew Vertson

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