The Power Of Sleep: Why Sleep Is So Important

Having a good night’s sleep contributes significantly to your general health. It carries the same weight as eating healthy foods and physical exercise. To live a healthy life, you must appreciate the power of sleep to your well-being. Read further to find out why. 

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Poor Sleep Can Cause Higher Body Weight

A poor sleeping pattern is strongly believed to cause weight gain. People who have fewer hours than required tend to weigh more than people who have enough.

Studies have also revealed that children and adults who didn’t get enough are likely to be obese. Therefore, if you are trying to lose weight, consider getting enough rest.

Good Sleep Improves Concentration and Productivity

It plays a significant role in the proper functioning of the brain. Some of the functions of the brain affected include: cognition, performance, productivity, and concentration.

If you’re deprived of enough rest, all these functions will be negatively affected. Some studies have suggested that deprivation usually has the same effects on your brain as alcohol intoxication. On the other hand, when you have enough, it helps improve your problem-solving skills and memory performance.

Sufficient Sleep Enhances Athletic Performance

Good rest has been found to improve athletic performance. Studies on basketball players’ performance reveal that getting enough improved their speed, reaction time, accuracy, and general mental well-being.

For older women, sleeping fewer hours negatively affected the performance in exercise. It also leads to slower walking and greater difficulty in doing independent activities. 

Poor Sleep Could Lead To Depression

Poor quality slumber and other related disorders are associated with mental issues such as depression. Studies have revealed that the majority of people suffering from depression usually complain about poor sleep quality.

It is also believed that a lack of proper sleep can lead to an increased risk of suicidal tendencies. 

Sleep Boosts Your Immune System

Researchers suggest that your immune system finds it hard to function when you don’t get enough sleep. When you’re asleep, your immune system communicates with your brain about what is happening with your health.

This is known as the interactive brain-cytokine system. For the proper functioning of this system, you should get enough sleep. 

Lack of Sleep Affects Your Social Interactions

When you don’t get enough sleep, it reduces your ability to interact with others socially. Studies conducted in this area revealed that people with deprived sleep had difficulty recognizing facial expressions of anger and happiness.

According to researchers, the lack of enough sleep negatively affects a person’s ability to read critical social cues and process emotional data. 

Poor Sleeping Habits Can Lead To Greater Risks of Heart Disease and Stroke

The quality of slumber and its duration usually have an effect on several health risk factors. Heart disease and stroke are some of the chronic illnesses believed to be caused by poor rest.

According to the experts, individuals who don’t rest well are at a higher risk of developing heart disease or stroke. 

Bottom Line

It would help if you incorporated good rest into your healthy living routine. As you exercise and eat healthy foods, please make sure that you are getting enough rest.

How A Good Mattress Can Help You Sleep

At the end of a busy day, the best thing you can give your mind and body is sound sleep. Sound sleep helps the body recharge and rejuvenate, giving you renewed energy to help you face the next busy day. Because of this, it’s important that you choose a good mattress. These Sleep Junkie reviews may help you decide how a good mattress can help you sleep.

That said, here are some ways a good mattress can help you achieve sound sleep.

It Helps RelieveAnxiety and Stress

A good mattress is comfortable and has the right firmness, which promotes peace of mind and calmness. The moment your body touches the bed, you feel relaxed and at home. This immediately relieves anxiety and stress, which helps you sleep easier and longer.

On the other hand, an uncomfortable mattress can sometimes result in stress buildup, which results in not getting enough sleep or sleep disturbances. Long-term lack of sleep can usually lead to reduced productivity and impaired cognition.

It Eliminates BodyAches

When you lie down on the same position for anextended period, the unbalanced forces of the mattress’ upward resistance andgravity’s downward pull can misalign the body and create pressure points. Thesepressure points and misalignment can make your joints ache when you move them.You will often feel sore, too. Sleepy on an uncomfortable bed usually gives youhip, lower back, and neck pain.

On the other hand, a good quality mattress providesthe right support to your body to ensure great sleep posture. It helps supportthe natural curve of your spine regardless of your sleeping positions. Propersupport while sleeping helps in distributing your weight evenly, whichalleviates stress on any body part. Over time, sleeping on a good mattress canhelp significantly reduce chronic pain and body aches.

It Helps EliminateAllergy Risks

Old mattresses can expose you to allergens as it mayhave collected dust particles, body oils, and perhaps even dust mites overyears of use. Dust mites can also trigger asthma and other skin allergies. Arunny nose, dry skin, nasal congestion, and pimples are some symptoms of dustmite allergies.

People with asthma or sensitive skin are placed at greater risk to allergy attacks. Children, older people, and those with weak immune systems are also placed at greater risk and should use hypoallergenic mattresses.

When you get a new mattress, you are free from these allergens, which makes you sleep better. However, proper maintenance is needed to keep it clean and fresh. Consider using mattress protectors to help block dust and eliminate dust mites.

It Helps PreventChronic Back Pain

The creaking noise you hear in old mattresses aredue to the worn-out springs inside. This is indicative of the spring’sinability to provide proper support to your body, which results to dull bodypain when you wake up in the morning. Springs that can’t support your weighttends to destroy your body’s natural spine alignment. Because of this, unduestress is developed around the neck and back area.

Chronic back and neck pain can result if you continue using an old, sagging mattress. This pain is usually associated with fatigue and disturbed sleep. Also, the unpleasant creaking sound of the bed each time you move can contribute to interrupting your sleep.

Unfortunately, the discomfort and insufficient support makes it difficult for you to fall asleep, making you toss and turn a lot. This cycle can affect your sleep quality significantly and instead of waking up refreshed, you feel tired and lacking energy. Address chronic back pain by getting a new, firm mattress to improve your sleep.

It Helps Provide theBest Temperature for Sleeping

Feeling too hot or too cold can also make it difficult for you to fall and stay asleep. Sleeping while it’s too cold may also aggravate the symptoms of fibromyalgia and arthritis, and sleeping in an environment that’s too hot can cause uncomfortable sweating, depriving you of a good night’s sleep.

To stay comfortable when going to bed, learn about how different materials affect your body heat in choosing bedding and mattresses. Generally, natural fibers provide more breathability, making you feel cooler, while synthetic materials provide better insulation and is great at keeping you feel warm while you sleep.

Final Thoughts

A good mattress goes above and beyond when it comes to giving you a good night’s sleep. It provides you softness and coziness that makes you just stay in bed. Whether you’re a hot or cold sleeper, you can choose what materials suit you best to provide the temperature you need for sleeping.

The right firmness in a good mattress also helps provide proper body support, and avoid body aches and pains from sleeping in just one position. A good mattress always helps in giving you the much-needed quality sleep that would make you more energized when you wake up.

Key Tips to Getting a Better Night Sleep in a Busy City

Do you feel groggy while performing your day to day tasks? What is the reason for this? Is it because you’re going to sleep late at night and not getting quality sleep? You need at least seven to eight hours of sleep each night. That’s the number of hours that’s essential. The quality of your sleep is very important, too. Whether you’re staying up late because you keep watching your favorite TV series or because you’re finding it hard to find the right sleeping position, here are some key tips to getting a better night sleep in a busy city.

 

Avoid using your mobile devices before you go to sleep

 

The lights from your devices are blue, which can suppress your body’s production of melatonin. If your melatonin is suppressed, you’ll find it hard to fall asleep, and you may spend several extra hours awake each night. Thus, if you want to sleep better, better turn off your gadgets. If you want something to keep you busy while trying to sleep, pick up a book instead of electronics or screens.

 

Eliminate street noise

 

When you live on a busy main road, chances of getting a good night’s sleep are difficult. You should know that when you’re sleeping, your brain is still partially alert and preparing itself in case you are attacked or need to respond to something quickly. Street noise may be exacerbating your brain’s “fight or flight” response and making it harder to sleep. You can combat city noises by playing background sounds, such as waves or nature sounds.

 

Take a hot shower before going to bed

 

A hot bath or shower can help you fall asleep quickly while also providing a better quality of sleep. The warmth of the water will prompt your body to raise its temperature. However, when you get out of the water, your body’s temperature will drop down, which mimics the way your body drops temperature as you fall asleep.

 

Place aromatherapeutic scents in your bedroom

 

Inhaling scents like lavender are proven to be helpful in improving your rest. Your body is significantly affected by smells, which can help you evoke memories and emotions will have a stimulating effect on your nervous system.

You can use scents such as:

• Lavender
• Lemon
• Sage

 

Wear socks to bed

 

The warmer your body is, the faster you’ll be able to sleep. When your body is warm, the circulation of your body’s extremities is significantly improved. To make your body warmer, you can put on extra layers of clothes, such as socks on your feet and gloves on your hands.

 

Never hit the snooze button

 

You should never set your alarm earlier than the time you intend to wake up. Your REM (Rapid Eye Movement) sleep is ending around the time you’re supposed to wake up, and if it’s disturbed, you’ll be groggier when you actually wake up.

 

Keep a regular sleep schedule

 

Doing the same thing over and over can prompt your body to set a rhythm. The more consistent you become, the more likely you’ll get used to it. 

You can:

• Schedule your sleeping time
• Schedule your waking time
• Schedule your afternoon siesta

 

Eat a healthy diet

 

Your body still works while you’re sleeping; thus, your stomach still works while you’re resting. Avoiding heavy meals before sleeping can significantly help you get quality rest. There are also particular food items that can significantly aid in good rest.

You can eat:

• Walnuts
• Cheese
• Lettuce

 

Exercise every day

 

Your metabolism has a direct relationship to the way your body rests. Thus, if you regularly exercise, you’ll body will burn energy, and your body will have to regenerate at night, prompting regular sleep.

 

Enhance your natural melatonin production

 

The more melatonin your body makes, the better you sleep. Your rest is regulated by your melatonin. You can increase your melatonin production by avoiding lights that are too bright at night and exposing yourself more to sunlight during the day.

Sleep Better

Aside from the many key tips we’ve mentioned above, you can also fall asleep fast and get top-quality rest by having a good bed or mattress. Put these tips into place and you’ll see your sleep improve quickly.

 

Sandra Wells believes that one of the best ways to express one’s creative spirit is through experimentation and using one’s imagination, and this creative flair is seen through her works. As a contributor to Better Beds, Sandra Wells brings about the comfort of healthy living and lifestyle through her articles, which she hopes could constantly be a source of inspiration for others. She likes to paint when she has free time off work.