All of us in the family are late sleepers. My mom would call us night owls because at the strike of 10pm we all come out of our rooms to the living room either to watch television, do a project or something. We were never forced to do that, it just became a habit. So, eventually that time of the night became our bonding time. Then, at about 1 or 2am, we disappear one by one to our rooms to finally call it a night.
On weekends, all of us would be awake by 7am because of work or school. During the weekends, my parents would be awake by 6am, my brother and sisters before 9am and I would be forced by my mom to get out of bed at lunchtime.
Don’t you think that its funny we still can’t get the hang of sleeping since we've been doing this even before we were born? Some lack sleep, others oversleep, some find it hard to fall asleep and then others love sleeping so much that they sleep all day and night! So, if you are one who has sleeping problems and questions I hope this info blog can finally give you that goodnight sleep.
HOW MUCH SLEEP DO WE NEED IN A DAY?
The one area about sleep where the experts are in full agreement is that there is no minimum number of hours that we should all spend sleeping before endangering our health. Some of us can get by on six hours without feeling any ill-effects and others claim to a minimum of eight. It is really a relative matter. Most of us sleep less as we get older.
People who study sleeping feel between seven and eight hours sleep a night is enough for most of us. As Professor Jim Horne of the Sleep Research Centre, Loughborough University sums it up: 'There is a basic amount of sleep we all require to function comfortably in our daily life. Beyond that, it is a very enjoyable time-filler, but it is not essential.'
DO WE ALL NEED A MINIMUM NUMBER OF HOURS TO SLEEP?
Dr Chris Hanning, director of the Sleep Disorders Clinic at Leicester General Hospital, says 'If you are awake and alert in the day, you are obviously getting enough sleep. 'If you aren't getting enough rest, you will become sleepy at about 4.00pm. And this has nothing to do with having a big lunch. It is part of the body's daily rhythm. “
So, if you suffer from an after lunch energy dip which happens to all of us from time to time, it is easily taken care of. There is no need to spend hours more in bed or worry yourself sick. A 10-minute catnap at lunchtime should do the trick and leave you refreshed for the rest of the day.
EARLY AND LATE RISERS
According to Psychologist Dr Angela Clow, 'Early awakening has been associated with greater powers of concentration, being busier and experiencing more hassles through the day, as well as having more anger and less energy at the end of the day. 'On the other hand, late wakers were more leisurely and less busy. In follow-up research, it was found that the early risers were more likely to suffer from muscle aches, colds, headaches and mood swings.
At Southampton University in a study published in the British Medical Journal indicated that: Surprisingly, it was observed that people who slept longer, (whatever time they retired/sleep) died younger.
WHAT IS THE BEST TIME TO GET UP IN THE MORNING?
Dr Adrian Williams, consultant physician at St Thomas's Hospital, London, and Director of their Sleep Disorder Centre, says: 'We all need so many hours sleep in each 24-hour cycle and it doesn't matter how we get it. In Mediterranean countries it isn't uncommon to sleep for five hours at night and two in the afternoon. That is the same as having a full eight hours at night. Some people make up the deficit of a goodnight sleep by having little dozes throughout the day.
OFFSETTING SLEEP HOURS
Dr Adrian Williams, consultant physician at St Thomas's Hospital, London, and Director of their Sleep Disorder Centre, says: You can't bank your sleep in advance, he says but you can make it up afterwards. And the great news is that anyone who feels better after sleeping is doing the right thing.
BENEFITS OF SLEEPING
1. Sleep Keeps Your Heart Healthy
Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
2. Sleep May Prevent Cancer
People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.
3. Sleep Reduces Stress
When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress.
4. Sleep Reduces Inflammation
The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. inflammation is thought to one of the causes of the deterioration of your body as you age.
5. Sleep Makes You More Alert
Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.
6. Sleep Bolsters Your Memory
Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.
7. Sleep May Help You Lose Weight
Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.
8. Naps Make You Smarter
Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.
9. Sleep May Reduce Your Risk for Depression
Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.
10. Sleep Helps the Body Make Repairs
Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.
Sources: http://www.netdoctor.com.uk/
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