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Here’s Why You Should Never Skip Your Sleep On Weekends

Here’s Why You Should Never Skip Your Sleep On Weekends

After putting on a professional face for five days and 40 hours, many people use the weekend as a time to break free from routine and relax. Although you definitely deserve some downtime, relaxation for many people means late nights out, bar hopping, or even just indulging in movie marathons with friends and family that last far past midnight. You should look after your mental health, but getting enough sleep and following your normal sleep cycle are part of it.

Everyone is familiar with the short-term side effects of not getting enough sleep— temporary memory loss, impaired brain function, a bad mood you just can’t shake. After reading this article, you will never skip your sleep on weekends. Continue reading to understand why researchers say you should definitely get enough sleep on the weekends.

1. You’ll be happier

Sleep is important in regulating your mood, so you feel positive and don’t overreact. Studies show a lack of sleep affects serotonin levels in the brain, which helps keep you on an even keel. If you don’t get enough shut-eye, you may be more likely to lash out.

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2. You’ll learn and remember better

Although scientists are still unraveling the link between sleep and learning, hundreds of studies show sleep is important to encode memories for the long term, and one study even showed power napping for 45 to 60 minutes increased learning and retention fivefold.

3. Increase your attention

If you don’t get enough sleep, you’re so prone to driving accidents you might as well have drunk a bunch of alcohol. The National Highway Traffic Safety Administration estimated that 100,000 crashes each year come from a lack of sleep.

4. Up your sex drive

Studies show men produce testosterone when they’re sleeping, which is important in sexual functioning, but getting about 5 hours of sleep each night for a week decreased testosterone levels by 15 percent. Sleep is important to regulate hormones in general, so getting less than you need will affect their levels.

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5. Reduce your risk for metabolic syndrome

According to the National Heart, Lung, and Blood Institute, poor sleep increases your risk of heart disease, high blood pressure, diabetes, and stroke. This is definitely a reason to go to bed when you feel sleepy.

6. Amp up your energy

Stop relying on caffeine and use the most natural source of energy – sleep. If you get enough sleep and go to bed and wake up at the same time every day, you’ll be getting all the energy you need to function.

7. Look better

Ever heard someone say “you look tired”? When you don’t get enough sleep, it shows. A study in the journal Sleep showed people who didn’t get enough had redder, baggier eyes, more fine lines and wrinkles, were paler, and just looked, well, tired.

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How you sleep on weekends is just as important – getting 8 hours of sleep if you go to bed at 4:00 AM won’t give you the same benefits as going to bed at 10:00 PM.

8. You’re more likely to indulge when you go to bed late

The Daily Mail reported that people who go to bed after 11 PM are more likely to eat unhealthy snacks and drink alcohol, which translates to an increase in over 200 calories compared to those who go to bed before 11 PM.

9. If you eat late, sleep late, and wake up late, you may gain more weight

In one study, those who ate after 8 PM, went to bed around 3:45 AM, and woke up around 10:45 AM had higher BMIs, the National Sleep Foundation warns.

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You also can’t sleep in to “catch-up” on sleep. If you didn’t get enough sleep during the week, sleeping in might be more harmful than helpful. Studies show the best way to make up for lost sleep is just to follow your sleep schedule and circadian rhythm.

So, give your body what it needs this weekend — a much-needed rest.

Featured photo credit: nomao saeki via unsplash.com

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Evlin Symon

Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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