Sleep - The Importance of

[Catherine W]

Hi,

I have been looking into the importance of sleep and wrote a few words on the topic, feel free to get in touch if you have any questions:

Sleep. A subject very close to my heart, quite literally. The quality, quantity and regularity of sleep dictates so much of what goes on inside our bodies including heart health and how we function in our daily lives.

I?d say I had a 6/10 sleep last night. Waking a few times, uneasy dreams but I feel pretty perky this morning. Here are a few health related facts which I find fascinating, shedding light on this enormous subject which is still much debated:

Sleep boosts your immunity

Whilst we are asleep our bodies repair themselves. Think of what we demand of our bodies during waking hours, then this starts to make sense. When asleep our the brain is as active as when we are awake, but voluntary muscles are paralysed.

Sleep is slimming

Sleep affects the hormones Ghrelin (hunger) & Leptin (fullness). After a poor slumber our hormones urge us to the temptations of calorie dense foods such as the croissant or fatty sugary snacks.

Sleep is when we get fitter

When we train we create the stimulus for the physical adaptions of getting fitter, but it is when we sleep that hormones favourable for muscle growth kick in to repair the damage caused by exercise in order to prepare for the next challenge.

Sleep wards off heart disease and diabetes

It appears that getting less than 5 hours sleep a night may promote the onset of type 2 diabetes by affecting the processing of glucose in our bodies. Lack of the snoozy stuff may also increase the risk of the former by increasing resting heart rate, blood pressure and inflammation in the body.

Studies show that we need sleep for memory consolidation

?Giulio Tononi, a noted sleep researcher at the University of Wisconsin, Madison, published an interesting twist on this theory a few years ago: His study showed that the sleeping brain seems to weed out redundant or unnecessary synapses or connections. So the purpose of sleep may be to help us remember what?s important, by letting us forget what?s not.? National Geographic

Here is how to promote a good night with the pillows:

Restrict caffeine intake 8 hours prior to when you wish to sleep

Try to instill a routine in your waking / sleeping patterns

Eat a light meal in the evening which is nutrient dense

Dim the lights an hour before bed, including screens on smart phones, I Pads and blue light emitting screens

Try 5 minute meditations which include breathing techniques to slow down the racing mind

Invest in a blackout curtain

New parents excepted!!

I hope you enjoyed reading this and welcome comments etc.

Catherine Wilkinson

Advanced Personal Trainer

http://www.movewelllondon.com

https://www.facebook.com/MoveWellLondon/

catherine@movewelllondon.com

[earlydoors]

zzzzzzzzzzzzz

[Saffron]

Yes, new parents "excepted", because parents don't get to sleep! :)

[KalamityKel]

neither does any other person in the same house surely! ;)

[uncleglen]

My biggest health problem is forgetting to drink enough water...

[Seabag]

And if your other half 'SNORES ALL FAKKIN NIGHT' what then?

I've taken another live/work space to get some shut eye. My work output has risen dramatically

Highly recommended

[uncleglen]

Yes- noise pollution is a massive problem around here- since moving under the flight path I have had to wear ear plugs to sleep past 4 am (or keep the windows shut all year round-awful) ...not for everyone though- my brother in law tried them and he said it made him feel like he was dead...so Catherine W what are we going to do about the NOISE that keeps us awake?

[Catherine W]

Hi Unclegen,

Noise is something I cannot advise you on apart from blocking it out or moving from the source. It is out of my remit! Sorry you aren't sleeping, it's no fun I know.

Catherine

[Catherine W]

Here is what TED has to say http://ed.ted.com/lessons/what-would-happen-if-you-didn-t-sleep-claudia-aguirre

[uncleglen]

I have slept fine for the last 10 years now that I wear the earplugs thanks

[Jeremy]

I share Seabag's problem... although I'm not sure if I could get away with such a drastic solution (i.e. "moving out")

[nashoi]

If your partner's snoring is a problem this site is a good place for advice,get them to take the test. http://www.britishsnoring.co.uk/

[Catherine W]

A podcast to cast more light on this topic http://freakonomics.com/podcast/economics-sleep-part-1-freakonomics-radio-rebroadcast/

[Earl Aelfheah]

Speak to my kids

[Seabag]

Jeremy Wrote:

-------------------------------------------------------

> I share Seabag's problem... although I'm not sure

> if I could get away with such a drastic solution

> (i.e. "moving out")

I've not moved out, just over

I love my boat/office

It's a life saver

Zxzxxxx