In the past, sleep was often ignored by doctors and surrounded by myths. Now, though, we are beginning to understand the importance of sleep to overall health and well-being. We've learned, for example, that when people get less than 6 to 7 hours of sleep each night, they are at a greater risk of developing diseases.
All the more reason to get some sleep, right? Continue reading to learn 10 reasons why you should call it an early night.
Reduces Chance of Heart Attacks
Heart attacks and strokes are more likely to occur during the early morning hours, which may be due to the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, which are risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
Did you know that people who work the late shift have a higher risk of developing breast and colon cancer? Researchers believe light exposure reduces melatonin levels. Melatonin, a hormone that regulates the sleep-wake cycle, is thought to protect against cancer as it appears to suppress the growth of tumors. Be sure that your bedroom is dark and avoid using electronics before bed in order to help your body produce the melatonin it needs.
When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert, which causes high blood pressure and the production of stress hormones. High blood pressure increases your risk for heart attack and stroke, and the stress hormones make it harder to fall asleep. Learn relaxation techniques to counteract the effects of stress and fall asleep faster.
Increased stress hormones caused by lack of sleep raises the level of inflammation in your body. This creates a greater risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to cause the body to deteriorate as we age.
Makes You More Alert
A good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great but increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged with your world. You'll sleep better the next night and increase your daily energy level.
Improves Your Memory
Researchers do not fully understand why we sleep and dream, but they have found that sleep plays an important role in a process called memory consolidation. During sleep, your body may be resting, but your brain is busy processing your day, making connections between events, sensory input, feelings, and memories. Deep sleep is a very important time for your brain to make memories and links, and getting more quality sleep will help you remember and process things better.
Helps You Lose Weight
Researchers have found that people who sleep fewer than 7 hours per night are more likely to be overweight or obese. It is thought that a lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, which regulate appetite, have been found to be disrupted by lack of sleep. If you want to maintain or lose weight, don't forget that getting adequate sleep on a regular basis is a huge part of the equation.
Makes You "Smarter"
Nighttime isn't the only time to catch ZZZZs. Napping during the day is an effective, refreshing alternative to caffeine that is good for your overall health and can make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk of dying from heart disease. People who nap at work show much lower levels of stress. Napping also improves memory, cognitive function, and mood.
Reduces Your Risk of Depression
Sleep impacts many of the chemicals in your body, including serotonin. People with serotonin deficiencies are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep: between 7 and 9 hours each night.
Helps the Body Repair Itself
Sleep is a time to relax, but it's also a time during which the body is hard at work repairing damage caused by stress, ultraviolet rays, and other harmful exposure. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair the damage.
The average adult body is made up of about 60% water, so it makes sense that drinking fluids is a crucial element to proper functioning of many different systems. Besides maintaining health of the heart, brain, and muscles, fluids help transport nutrients to the cells while also flushing bacteria, according to Harvard Health. Continue reading to learn five reasons you need to stay hydrated!
Water Prevent illness
While the kidneys naturally filter waste from the body, they require adequate water intake to function properly, according to WebMD. When the body is dehydrated, the elimination of wastes is diminished. Conversely, when the body is hydrated, healthier functioning and transportation of nutrients is restored. Some medical experts believe proper hydration can help prevent joint diseases like rheumatoid arthritis, since water reduces inflammation and promotes cartilage health. Proper water consumption can also protect against kidney stones, constipation and urinary tract infections, according to the Nutrition Reviews journal.
Helps Weight Loss
According to several studies published in the peer-reviewed medical journal Obesity, dieters who increased water consumption lost more weight than groups who did not. This may be due to the fact that thirst is often disguised as hunger.
Skin cells, like all cells, are made up of water. Therefore, if the skin is not receiving adequate hydration, it will appear dry, tight and flaky, and fine wrinkles will be more pronounced, according to The American Academy of Dermatology. Whether or not it’s true, many celebrities claim that water is the secret to their glowing, radiant skin.
After vigorous exercise and perspiration, it is especially important to rehydrate to replace lost fluids as well as to reduce soreness. According to the Journal of Athletic Training and Nutrition, studies have found that staying hydrated before, during and after exercise can not only reduce fatigue but also improve endurance. For those who feel too tired to work out, research published in the journal Psychotherapy and Psychosomatics found that regular, low-intensity exercise reduced fatigue by as much as 65% and increased energy by 20%. Combined with proper hydration, energy levels can significantly rise with even just a little effort.
Dehydration is known to cause headaches, which might explain why it’s common to get cranky when one strikes. Research supports this theory, as a study in the Journal of Nutrition found that even mild dehydration had a negative effect on mood. Therefore, a glass of water might work double duty in helping prevent headaches as well as promote a sense of refreshment that naturally enhances mood, as well.
Compound movements are exercises that utilize multiple muscle groups at the same time. To understand the difference, compound movements are not the same thing as isolation exercises, which only work a single muscle group at a time. For example, a traditional bicep curl is an isolation exercise meant to strengthen the biceps, whereas a squat is a compound exercise because it works the quadriceps, glutes, and calves
Continue reading to learn about the benefits and examples of compound exercises and ways to add them into your workout routine!
Compound movements are an efficient use of your time. If you only have a limited amount of time to exercise, you’ll work more muscles and build more strength by focusing on compound exercises.
Other benefits include:
Some Examples of Compound Movements Are:
If you are relatively healthy, you should have no problem safely performing compound exercises two to three days each week. To integrate them into your workout routine, you can start off slow. Focus on multiple muscle groups each day and wait at least 48 hours between strength training sessions to allow muscles to rest. On the days you rest, you can even do cardio workouts to get your heart rate up, burn fat and reduce calories.
Do you have any questions regarding compound movements? We would love to help! Just visit our website to contact us today!