Benefits of Sleep

A good rest has always been called beauty sleep-but how about a lean body sleep? New research shows that individuals who are not sleep deprived have an increased capacity to lose weight and keep it off.

Benefits of sleep - Sleep gives our bodies the chance to maintain and repair our bodies and minds. Each night we cycle through three stages of sleep ranging from light sleep to deep sleep, and finally, to rapid eye movement sleep. A complete sleep cycle takes 90 to 110 minutes on average. While we sleep our brains are using important neuronal connections that might otherwise deteriorate from lack of activity. During deep sleep, brain activity that control emotions, decision-making processes, and social interaction shuts down, allowing us to maintain optimal emotional and social functioning when we are awake. Cell growth and cell repair takes place to combat the affects of stress and UV rays in this stage as well. Hence, deep sleep can truly be called beauty sleep. Sleep also helps our bodies fight infection. This is because our immune system releases a sleep-inducing chemical while fighting a cold or an infection. Sleep helps the body conserve energy and other resources that the immune system needs to mount an effective attack.

How to get a good beauty sleep?

Get enough sleep. Seven to Eight hours of sleep per night is optimal for adults. Aim to get to bed before 9 or 10 pm as this is the time when the adrenals, our stress glands that release cortisol, recuperate. Make sleep a priority.
Improve the quality of your sleep. Do not exercise too late in the evening-it elevates your stress hormones and raises your body temperature which may make it difficult for you to fall asleep. Be sure to sleep in complete darkness to optimize the release of melatonin. Melatonin is a hormone which is essential to healthy sleep patterns and it also helps reduce the negative effects of cortisol.
Reduce your stress and adopt methods to manage your stress more effectively. Massage, exercise, acupuncture, meditation-even kissing-all are effective ways to reduce levels of stress hormone and certain vitamins and supplements can be useful as well. These include herbs like ashwagandha, Siberian ginseng, relora and plant sterols as well as the supplement phosphatidylserine.
Regulate blood sugar levels. Eating regularly will avoid swings in blood sugar levels. Do not eat too many carbohydrates like breads or pastas, especially in the evening. Stay away from sugar and excess caffeine and follow a healthy eating plan that balances protein, carbohydrates and fats like the Nutrition Plan.

Getting a proper sleep at night do the following:

Sleep only when sleepy. This reduces the time you are awake in bed.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the dark listen to some nice soothing music. Don't expose yourself to bright light while you are up.
Don't take naps. This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
Get up and go to bed the same time every day. When your sleep cycle has a regular rhythm, you will feel better.
Refrain from exercise at least 4 hours before bedtime. Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
Listen to relaxing music, read something soothing for 15 minutes, have a cup of warm milk, and do relaxation exercises.
Take a hot bath 90 minutes before bedtime. This will relax your body and will make you feel sleepy.
Make sure your bed and bedroom are quiet and comfortable.

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