Go to Bed/Sleep!
Go to Bed/Sleep!
“Go to Sleep!” I hated to hear that as a child. Some of us, as adults, still need to be told, ‘go to sleep!’ To encourage my grandson to go to bed, I’d say, “If you don’t sleep, you won’t Grow.” He wanted to be tall, and that would send him on his way. He’s 25 years old now and 6’2”. So I guess it worked. Of course, having a genetic predisposition to being tall is helpful too. I did not know at the time, but the information was and is correct.
According to an article in Healthline (an internet magazine), “Sleep, Is just as important as eating healthy and exercising. Sleep is More ‘important than Food’, reported another author from the Harvard Review. Research has revealed that Critical Repairs and body processes are being done during your Sleep/Wake period. These 24 hours are known as your Circadian Rhythm. The term circadian comes from the Latin circa, meaning “around” or “approximately” Diēm, meaning “day.” So, we have this Internal Clock performing tasks to keep us alive. Physical repairs occur 10 pm-2 am. Psychological repairs are being performed 2 am-6 am. The brain regulates Growth & Repair. The Removal of Waste products, Energy Reserves, and the rebuilding of Metabolism are just some of the processes being performed on our behalf.
Do we all have the exact sleep requirements? No. Most Americans are functioning within 4-5 hours. Not good. The body needs 6-8 hours. Shift work, jet lag, and marathon ‘Movie Night’ can disrupt your Internal Biological Clock. So what happens if sleep is deprived during those hours? I’m glad you asked. The body will adapt and correct. But, continued sleep deprivation will create more problems.
By sundown, the body begins to release melatonin. It is a hormone that prepares us for Sleep (melatonin release is inhibited by light). This growth hormone triggers the release of other growth hormones, such as testosterone, estrogen, and human growth hormone.
Growth hormones are essential for repairing and regressing tissues and cells that were damaged or died that day. A lack of growth and repair and the body will function less and less effective over time.
There are more disorders associated with lack of sleep. Here is a Partial list of what happens when Sleep is deprived:
- Weight Gain. Can’t shake off the pounds? Hormones that regulate and control hunger. The I’m starving “Ghrelin” hormones are increased. The I’m Good, No thank you hormones “Leptin” are decreased. So you Eat more, then Weight gain, Irritability. You get the picture.
- Diabetes. Strong evidence proves that Pre-Diabetes, Type 2, can be detected in people who slept only 4 hours for 6 Days. The symptoms of the disease increased blood sugar (glucose) levels. Glucose metabolism is hampered.
- I can’t Think. That is correct. Cognitive ability is impaired. As well as Concentration, productivity, and performance. You are three times more likely to be involved in a car accident because of sleep deprivation.
- I keep getting Sick– That is correct. Lack of sleep will make you more susceptible to infections and longer recovery.
- Heart/Stroke, The quality & duration of Sleep can positively reduce the risk of High Blood Pressure, heart disease, and stroke. Allow the body to make the needed repairs-Sleep.
- Alzheimer’s Disease Lack of sleep has been linked to increased protein production associated with the disease.
Ok, enough already. So what can you do? One read more on this topic. There’s more information available in my “Go to the Source” section.
Other suggestions:
- Turn off the TV, laptop, Phone, and radio at least an hour before Bedtime. The reason for that is the Blue light in the cell phone or laptop can trigger Daylight response to the Melatonin, telling it to decrease production for waking up. It may be why falling off to sleep is difficult.
- Turn off the lights. Cover the Clocks. All of the clocks, the one on the TV too. Complete darkness is needed. Can’t sleep without a light on? I don’t have time in this article to speak to that, but you need to address that with a professional. I’m Just Sayin’
- Temperature is essential. 69°Fahrenheit is optimum. Your body will rest better (quality of Sleep) with the lower temp.
- Make it a Goal to be in Bed by 11 pm. We are doing the same. I told myself I worked better at night because it was quiet, and I could get more done. Wrong. My health dived.©
Go To the Source
https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-body-effects
https://hbr.org/2011/03/sleep-is-more-important-than-f by Tony Swartz
https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important
https://chekinstitute.com/blog/you-just-cant-cheat-nature-circadian-rhythms-and-your-hormones/ by Leigh Brandon
