BENEFITS OF SLEEP AND HOW TO GET A BETTER SLEEP

INTRODUCTION

Today we're going to talk about the importance of sleeping and the 10 scientific health benefits of sleep. We're also going to finish with some proven sleeping tips that will ensure you get a full night's rest and make sure you get the right amount. Before that let's talk about the health benefits of sleep.

 BENEFITS OF SLEEP

 Number one not getting enough sleep is linked to fat did you know that lack of sleep is one of the largest risk factors in obesity and a short study on sleep duration. Researchers found that adults not getting enough sleep were 55 percent more likely to be obese worse and that children were 89% more likely to be obese when not getting enough sleep lack of sleep associated with fat accumulation seems to be for several factors many of which are listed below.

Number two getting the right amount of sleep improves your hormones cortisol your stress hormone is lowered with the. In a recent study people who slept less than seven hours a night are three times more likely to develop a cold than those sleeping over eight hours or more.

Number three sleeping helps improve learning in a swiss university study two groups were introduced to a new language one group right before bed and one during the daytime the ones who slept immediately after learning new material learned the language quicker than those in the daytime so studying before bed seems to be a good idea.

Number four good sleep lowers the risk of developing depression in a study of twins researchers found that bad sleep increased the genetic risk of developing depression it has been estimated that 90% of patients with depression also suffer from some form of sleep apnea number five people get more sleep naturally, eat less when you don't get enough sleep the fluctuations of hormones cause greater cravings and worse appetite control so if you're someone who's trying to lose weight but just can't stay away from the late-night snacks get in more sleep is something that can probably help.

 Number six sleep helps us empathize with others another strange health benefit of sleep is a better understanding of social cues. Number seven sleep improves athletic performance in a study of basketball players a better night's rest improves the player's reaction times, speed and accuracy.

HOW TO GET BETTER SLEEP?

Now that we discuss the health benefits of sleep let's talk about how to get a better night's rest here are the five sleeping tips for everyone who needs to know sleeping tips. Number one use blackout curtains and duct tape to blackout your room melatonin also known as the sleep hormone is raised when the Sun goes down to indicate to our bodies that it's time to rest the problem is that street lights outlet and all sorts of other unnatural lights confuse this hormone and trick it into thinking it's still daytime. Do a complete blackout of your room and you will notice a big difference in both the quality of the sleep you get and the ability to get to sleep also computer screens and phone screens confuse melatonin as well. There are nighttime modes on these devices but it's always best just not to use them one hour before bedtime.

Sleeping tip number two has routine humans are habitual creatures and creating a systematic routine will improve sleep something as simple as brushing your teeth reading a book for 15 minutes and immediately going to bed is a habit you can build to make your sleep almost automatic at night sleeping.

Tip number 3 use your bed for nothing but sleep and the occasional physical activity goes with the habit thing but the moment you hit the bed you want the body to recognize that it's time to fall asleep so try not to work on your bed or spend any time on it when you're not resting sleeping.

 Tip number four use a  pillow between underneath your legs this will help to maintain the alignment of your back and improve your posture. Over time it will also help those of you suffering from lower back pain there's no perfect way to sleep but on your back is probably best as it helps maintain the alignment of your neck and spine sleeping tip number five napping is great a short 20 to 30-minute nap lowers cortisol levels and is very healthy for the body so bring back a little bit of your childhood and do a quick catnap if feeling tired midday.

CONCLUSION

 Our last point is that the right amount of time for optimal sleep benefits is seven to nine hours per night. No less than seven and no more than nine seem to be the perfect amount.