Sleepy time
I just finished reading the latest issue of Real Simple all about sleep. This is apt since I am having some sleep issues. I feel like I never get enough even if I sleep nine hours a night. And I know that to improve your mental health you need to get your sleep. Sleep is an integral part of your mental and physical health.
“Brain activity fluctuates during sleep, increasing and decreasing during different sleep stages that make up the sleep cycle. In NREM (non-rapid eye movement) sleep, overall brain activity slows, but there are quick bursts of energy. In REM sleep, brain activity picks up rapidly, which is why this stage is associated with more intense dreaming. Each stage plays a role in brain health, allowing activity in different parts of the brain to ramp up or down and enabling better thinking, learning, and memory. “ — Eric Suni, Sleep Foundation
Real Simple has a great article debunking some sleep myths. If you wake in the middle of the night, it is better to stay in bed (and meditate/recite affirmations) than to get out of bed and do something. For a long time, I have recited a relaxation mantra when this happens rather than get up. Also, no matter what time you go to bed, you should get up at the same time every day, even on weekends. If you need a Saturday or Sunday nap that is fine. In an article in Good Housekeeping, that if you wake at the same time every day, your body will naturally begin to feel tired at a certain time each night to ensure that you get enough sleep for you. How much sleep you need is based on your body. The average of 8 hrs. a night no longer applies.
Also, sleep affects your physical being and can aid weight loss. “Getting adequate, quality sleep is an important part of a healthy weight loss plan. Most importantly, research has shown that losing sleep while dieting can reduce the amount of weight lost17 and encourage overeating18.” — Rob Newsom, Sleep Foundation. Lack of sleep can lead to feeling hungry more of the time. This is something I am experiencing. “A good night’s rest promotes healthy production of hormones that control appetite including leptin and ghrelin. Leptin is a peptide hormone that regulates your body’s energy balance by hindering feelings of hunger and regulating fat storage. Gherin — a hormone secreted in the stomach that acts as a counterpart to leptin — boosts appetite, growth, and fat production.” — Danielle Pacheco, Dr. Abhinav Singh, Sleep Foundation.
Understanding your sleep needs will help your physical and mental state.
When you wake up refreshed, your body and mind will thank you. Your ability to focus, be in a good mood and eat healthy will come naturally.