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10 Reasons Why You Need To Sleep Even Though You’re Busy

10 Reasons Why You Need To Sleep Even Though You’re Busy

You are probably very busy—we all are—but if you want to be healthy, wealthy and beautiful, you need to sleep.  Perhaps that is why Arianna Huffington entitled her TED Talk as follows: “How to succeed? Get More Sleep.”  Here are 10 Reasons why you need to sleep more even though you are busy.

1. You’ll have better physical health.

Study after study shows that denying yourself sleep has many serous health consequences.  Chronic lack of sleep increases your chances of cardiovascular disease, diabetes, obesity, heart attack and high blood pressure.

In addition, in order to stay awake during working hours, your a sleep deprived brain craves excess caffeine, alcohol, nicotine and other stimulating drugs—all of which are contributors to various health risks.

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2. You’ll be in a better mood.

When you are rested, you are in a better mood—that is why you need to sleep. You probably have noticed that when you are sleep deprived, you are moody, cranky, irritable and ready to snap at anyone.  On the other hand, when you are well rested, you are generally more content and happy.

3. You’ll be at lower risk of getting injured.

Think about it: most accidents happen when people are exhausted.  In her book: Sleep Deprived No More, Professor Mindell PHD states “When you’re overtired, you’re more likely to trip, or fall off a ladder, or cut yourself while chopping vegetables.” In the US alone, one hundred thousand car accidents per year are caused by sleep deprived drivers.

4. You’ll look better.

Another reason why you need to sleep is because when you are rested, you look better. We have all heard the expression, I need my beauty sleep—well rested people look better. If you are exhausted, you just don’t look as good.  Plus, when you are rested you are more likely to smile, and nothing enhances your good looks more than a smile. When you are sleep deprived, people perceive you as more tired, less attractive, less healthy and older than you actually are.

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5. You’ll have a healthier weight.

When you sleep well, you have energy to exercise, cook a healthy meal, play soccer with your children, and you are more likely to make healthier food choices.  On the other the hand, when you are tired, you need more energy, and you often find this energy in not so healthy foods—high calorie carbohydrates and sugar in particular. Your brain is literally telling your body to stock up on food by releasing the hunger hormone ghrelin.  And obviously you are still too exhausted to exercise and play with your children.

6. You’ll have better relationships.

Lack of sleep is likely to affect your mood, which indirectly affects your relationships.  People who are in a bad mood are often are negative, irritable, impatient and plainly rude.  We generally don’t like to hang around people who are in a bad mood.

7. You’ll be able to think more clearly.

In her book: Sleep Deprived No More, Professor Mindell, PHD states that lack of sleep “impairs your cognition, your attention, and your decision-making.” You know how you feel after pulling an all-nighter to finish up a paper. You’re not really at your best to take the final exam, are you?

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In addition, the ability to find novel solutions to complex problems are dramatically enhanced by sleep, says neuroscientist Russell Foster in his TED talk “Why Do We Sleep?.”

8. You’ll improve your mental health.

People who are chronically sleep deprived are in more mental distress and more likely to be depressed. Russell Foster in his TED talk “Why Do We Sleep?” shared his new research that demonstrated a clear link between mental health, mental illness and your sleep habits.

9. You’ll remember more.

Russell Foster also shares his research concerning how good sleep promotes and supports good memory, while lack of sleep impairs memory.  He explains that while we sleep, our brains process and consolidate memories from our day.

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10. You’ll get sick less often

One preliminary study suggests that people who sleep less than seven hours per night are three times more likely to get sick.  Sleep deprived people are more stressed and this leads to suppressed immunity. Perhaps you can remember your end of a semester exam time, you worked hard, you slept little for 2 to 3 weeks and when it was all over, you came down with a major cold.

Now you know why you need to sleep; let’s see what counts as sufficient sleep.

There is a debate regarding how many hours is enough sleep and who needs more sleep.  Some people suggest 7–9 hours per night, others say that you need to add an extra hour beyond what you think you need.  Yet, others suggest that every hour of sleep before midnight is equivalent to two hours past the midnight hour. Regardless of what the experts suggest, allocating extra time to sleep can’t hurt.  So go to bed early tonight and enjoy a happy and heathy tomorrow. :)

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Last Updated on January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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