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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.

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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.

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    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).

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      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?

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      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

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      Last Updated on January 17, 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, take this 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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