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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 November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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