Advertising
Advertising

5 Reasons Sleep Can Improve Your Lifestyle

5 Reasons Sleep Can Improve Your Lifestyle

Sleep is probably one of the most underrated factors that can be used to improve our health. Despite being extremely important, it rarely gets the attention it deserves.

Just how Leonardo DiCaprio never wins an Oscar.

Not paying attention to your sleep can lead to a reduction in both productivity and health. Paying attention to it is the easiest way to improve your lifestyle.

Here are five reasons sleep can improve your lifestyle:

1. Improved cognitive performance and memory.

Most people burn the midnight oil whenever they are studying for an exam or have to cram a whole lot of information into their brains.

What if I told you that your late night attempt to learn is counterproductive and you are probably better off sleeping? There are a couple ways sleep will enhance your cognitive performance and memory.

Advertising

Ensuring you are well-rested will help keep mental fatigue at bay. How else would you be able to focus and learn what’s important if mental fatigue is causing an inability to focus?

brain
    2. Sleep and skill acquisition.

    The second way is related to how our brain functions. Short term memory is stored in a part of the brain called the neocortex, while long term memory is stored in the hippocampus (Peigneux P. et al 2004).

    During sleep, information from the neocortex gets transferred into the hippocampus, creating a much more permanent storage. Hence, a well-rested brain will ensure proper mental function and an improved memory.

    It’s interesting to note that sleeping well will help us pick up new skills faster. Study subjects that had sleep deprivation had no problem performing and learning simple skills; however, as difficulty increased, the subjects who were sleep-deprived found it tougher to pick up a new skill (Landry S. et al 2014).

    Another study titled “The Relationship between Tennis Skill Acquisitions with Sleep Quality and Quality of Life” was performed on tennis players, showed that players who slept well were faster and more accurate than those who didn’t (Seferogu F. et al 2013).

    The takeaway is that sleep is highly important when it comes to learning something new, especially if what you’re going to learn is not that simple.

    Advertising

    fat guy

      3. Lack of sleep can lead to weight gain.

      Lack of sleep can not only disrupt mental performance but it can also hamper physical performance. Lab studies have shown that an increase in sleep deprivation showed an increased risk of obesity and diabetes (Walsh N. et al 2011).

      A study called “Insufficient sleep undermines dietary efforts to reduce adiposity” demonstrated two groups of subject were put on a weight loss diet, the group which had sleep deprivation lost more weight from muscle instead of fat (Nedeltcheva AV et al 2010).

      The reason behind this could be potentially caused by changes in insulin resistance and glucose regulation. This means our body cannot process sugar as efficiently, which can lead to potential fat gain.

      The longer you’re awake, the higher the chance for you to eat something. And, most of the time, it isn’t going to be something “healthy”.

      4. Lack of sleep can lead to decreased immune function.

      When we sleep, our body produces a hormone called melatonin. This is a vital hormone that helps regulate our immune system. A lack of melatonin can lead to someone falling sick easily due to a weaken immune system. This is probably why you might see people who have not slept for a few nights are also those that are more prone to falling sick as well.

      There are also studies demonstrating that a lack of sleep can also increase the risk of cancer, heart disease and an increase in cholesterol levels (Marshall NS et al 2012).

      Advertising

      So if you want to take care of your health, you better be monitoring your sleep.

      5. Lack of sleep can reduce sex drive

      Our sex drive is regulated by a hormone called testosterone. This applies to both males and females. A reduction of 10-30% of testosterone can be seen in populations that are sleep deprived, not to mention that this reduction can be further magnified if sleep deprivation continues (Leproult R. et al 2011).

      This shows that if you lack sleep, a reduction in testosterone will lead to a reduction of your sex drive.

      So, to be good in bed, you actually need to spend more time in bed—sleeping.

      References:

      1. Peigneux P. et al 2004 Are Spatial Memories Strengthened in the Human Hippocampus during Slow Wave Sleep?

      Advertising

      2. Landry S. et al 2014 The impact of obstructive sleep apnea on motor skill acquisition and consolidation.

      3. Seferogu F. et al 2013 The Relationship between Tennis Skill Acquisitions with Sleep Quality and Quality of Life

      4. Walsh N et al 2011 Position statement. Part one: Immune function and exercise.

      5. Nedeltcheva AV et al 2010 Insufficient sleep undermines dietary efforts to reduce adiposity.

      6.  Marshall NS et al  2012 Sleep Apnea as an Independent Risk Factor for All-Cause Mortality: The Busselton Health Study

      7. Leproult R, Van Cauter E. 2011  Effect of 1 week of sleep restriction on testosterone levels in young healthy men.

      Featured photo credit: Sleeping Man/Rudolf Vlček via flickr.com

      More by this author

      5 Reasons Sleep Can Improve Your Lifestyle 4 Start-Ups You Shouldn’t Try 7 Important Life Lessons from Disney’s “Frozen” 5 Time Management Tips That Will Improve Your Productivity And Your Health

      Trending in Health

      1 How to Stay Calm and Cool When You Are Extremely Stressful 2 10 Reasons Why You Should Get Naked More Often 3 Seriously Stressing Out? The Complete Guide to Eliminate Work Stress 4 How to Quit Drinking for a Healthier Body and Mind 5 10 Amazing Benefits of Swimming You Never Knew

      Read Next

      Advertising
      Advertising

      Last Updated on September 20, 2018

      How to Stay Calm and Cool When You Are Extremely Stressful

      How to Stay Calm and Cool When You Are Extremely Stressful

      Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

      If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

      1. Breathe

      The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

      • Take five deep breaths in and out (your belly should come forward with each inhale).
      • Imagine all that stress leaving your body with each exhale.
      • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

      Feel free to repeat the above steps every few hours at work or home if you need to.

      2. Loosen up

      After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

      Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

      Advertising

      3. Chew slowly

      Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

      Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

      Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

      4. Let go

      Cliche as it sounds, it’s very effective.

      The thing that seems like the end of the world right now?

      It’s not. Promise.

      Advertising

      Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

      Letting go isn’t easy, so here’s a guide to help you:

      21 Things To Do When You Find It Hard To Let Go

      5. Enjoy the journey

      Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

      Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

      6. Look at the big picture

      The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

      Advertising

      Will this matter to me…

      • Next week?
      • Next month?
      • Next year?
      • In 10 years?

      Hint: No, it won’t.

      I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

      Stop agonizing over things you can’t control because you’re only hurting yourself.

      7. Stop demanding perfection of yourself

      You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

      Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

      Advertising

      8. Practice patience every day

      Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

      • The next time you go to the grocery store, get in the longest line.
      • Instead of going through the drive-thru at your bank, go inside.
      • Take a long walk through a secluded park or trail.

      Final thoughts

      Staying calm in stressful situations is possible, all you need is some daily practice.

      Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

      Featured photo credit: Brooke Cagle via unsplash.com

      Read Next