{Day 22} Getting Enough Zzzzz's

{Day 22}

New here? Make sure to check out day 1  and my introduction to my 

31 day of Health and Exercise series for the month of October

Thank you for reading and coming along with journey with me

I hope to inspire and motivate you through this series 

Today I am going to talk about 
Sleep, why it is important to your health, the benefits 
and how mu sleep you should be getting each night 

I am a night owl I love to stay up late and rise late
My two year old doesn't get up until about 9:30 am and my baby
has been getting up around 8 and going back down for a morning nap 
so I am kinda spoiled but I just don't feel like I am sleeping like I should
I need to be getting t bed earlier and rising a little earlier
Plus it would be nice to be able to get some things done before the kids even get up     
But this is really hard for me because like I said I LOVE night
I love to watch netflix in bed, look at  pinterest, read blogs all at night
So I wrote this post just as much for me as I did for you

Health Benefits of Sleep: 

#1 Improves Memory 
 Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.
In other words if you’re trying to learn something new, whether it’s Spanish or a new tennis swing, you’ll perform better after sleeping.

#2 Live Longer 
Too much or too little sleep is associated with a shorter lifespan. Sleep also affects quality of life.
 If you sleep better, you can certainly live better. It’s pretty clear

 #3 Perform Better
If you’re an athlete, there may be one simple way to improve your performance: sleep.

#4 Improves Grades and Learning
 Children between the ages of 10 and 16 who have sleep disordered breathing, which includes snoring, sleep apnea, and other types of interrupted breathing during sleep, are more likely to have problems with attention and learning. This could lead to significant functional impairment at school.
 In another study, college students who didn’t get enough sleep had worse grades than those who did. If you’re trying to meet a deadline, you’re willing to sacrifice sleep, but it’s severe and reoccurring sleep deprivation that clearly impairs learning.

#5 Can Help you lose weight
Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones that are important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

#6 Reduces Stress
 When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress.

#7 Reduce Depression
 Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep.

#8 Helps the Body Make repairs 
 Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

#9 Makes you more Alert
 Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it 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 in your world. You'll sleep better the next night and increase your daily energy level.

#10 Reduces heart risks, inflammation and cancer
Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age

sleeping too little can not only decrease your productivity and ability to remember information, but lack of sleep can also lead to serious health consequences and compromise your safety and the safety of others around you
For example, short sleep duration is linked with:
Increased risk of motor vehicle accidents
Increase in body mass index-a greater likelihood of obesity due to an increased
appetite caused by sleep deprivation
Increased risk of diabetes and heart problems
Increased risk for psychiatric conditions including depression and substance abuse
Decrease ability to pay attention, react to signals or remember new information

Some research has found that long sleep durations (nine hours or more)
 are also associated with increased morbidity (illness, accidents) and mortality (death)
Researchers describe this relationship as a "U-shaped" curve  
 where both sleeping too little and sleeping too much may put you at risk

 So how much sleep do we need?

To help get you on track to better sleep, experts recommend that you and your family members follow these sleep tips:
Establish consistent sleep and wake schedules, even on weekends
Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep
Create a sleep-conducive environment that is dark, quiet, comfortable and cool
Sleep on a comfortable mattress and pillows
Use your bedroom only for sleep and relaxation – avoid watching TV, using a computer or reading in bed)
Finish eating at least 2-3 hours before your regular bedtime
Exercise regularly during the day or at least a few hours before bedtime
Avoid caffeine and alcohol products close to bedtime

I CHALLENGE you to work on getting your recommended amount of sleep
at least 4 nights this week see how much better you feel when you do
I need to work on this so I am also challenging myself to get more zzzz's it is good for us all 

 A fun Ecard just to make you giggle today
I LOVE these 
It's so true....right?!
Well at least for me it is 

 Come back tomorrow for another Health and Exercise Tip

And make sure to check out the previous posts of this series HERE

You don't want to miss anything :)