Sleep & body COMPOSITION

Why You Need a Good Night’s Sleep?

We have so many demands on our time—jobs, family, errands—not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being. Of course, sleep helps you feel rested each day. But while you’re sleeping, your brain and body don’t just shut down. Internal organs and processes are hard at work throughout the night. Yet so many of us know this, we still don't believe the impacts of lack of sleep on body composition.

Sleep aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood, When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Well-rested people, operate at a different levels than people trying to get by on 1 or 2 hours less nightly sleep, Loss of sleep impairs your higher levels of reasoning, problem-solving and attention to detail, which can make changes in the foods you choose to eat and the energy you have for the gym. Tired people tend to be less productive at work in the gym and make poor eating decisions. A sleep deficit over time can even put you at greater risk for developing depression, obesity and lack of motivation.

But sleep isn’t just essential for the brain. Sleep affects almost every tissue in our bodies, It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health. Research shows that lack of sleep increases the risk for obesity, heart disease and infections. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body’s use of energy. These hormone changes can affect your body weight. Even, ongoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people.
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A good night’s sleep consists of 4 to 5 sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. As the night goes on, the portion of that cycle that is in REM sleep increases. It turns out that this pattern of cycling and progression is critical to the biology of sleep. Although personal needs vary, on average, adults need 7 to 8 hours of sleep per night. Babies typically sleep about 16 hours a day. Young children need at least 10 hours of sleep, while teenagers need at least 9 hours. To attain the maximum restorative benefits of sleep, getting a full night of quality sleep is important.

Sleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics—especially the light from TVs, cell phones, tablets and e-readers—can prevent you from falling asleep.
As people get older, they may not get enough sleep because of illness, medications or sleep disorders. By some estimates, about 70 million Americans of all ages suffer from chronic sleep problems. The 2 most common sleep disorders are insomnia and sleep apnea.

People with insomnia have trouble falling or staying asleep. Anxiety about falling asleep often makes the condition worse. Most of us have occasional insomnia. But chronic insomnia—lasting at least 3 nights per week for more than a month—can trigger serious daytime problems such as exhaustion, irritability and difficulty concentrating.
Common therapies include relaxation and deep-breathing techniques. Sometimes medicine is prescribed. But consult a doctor before trying even over-the-counter sleep pills, as they may leave you feeling un-refreshed in the morning.

People with sleep apnea have a loud, uneven snore (although not everyone who snores has apnea). Breathing repeatedly stops or becomes shallow. If you have apnea, you’re not getting enough oxygen, and your brain disturbs your sleep to open your windpipe.
Apnea is dangerous. There’s little air exchange for 10 seconds or more at a time, The oxygen goes down and the body’s fight or flight response is activated. Blood pressure spikes, your heart rate fluctuates and the brain wakes you up partially to start your breathing again. This creates stress.

Apnea can leave you feeling tired and moody. You may have trouble thinking clearly. Also, apnea affects the vessels that lead to the brain so there is a higher risk of stroke associated with it. If you have mild sleep apnea, you might try sleeping on your side, exercising or losing weight to reduce symptoms. A CPAP machine, which pumps air into your throat to keep your airway open, can also help. Another treatment is a bite plate that moves the lower jaw forward. In some cases, however, people with sleep apnea need surgery. If you snore chronically and wake up choking or gasping for air, and feel that you’re sleepy during the day, tell your doctor and get evaluated.

Good sleep is critical to your health. To make each day a safe, productive one, take steps to make sure you regularly get a good night’s sleep.

Here are tips that I do every night
1. Take melatonin or Sleepy Tea 
2. Take 500 mg of Magnesium
3. Wear black out eye mask at night
4. Sleep in light clothing
5. Read a book vs. using my phone or use the right light setting on my phone for night time
6. No electronic on my side table. 


Resources:https://newsinhealth.nih.gov/2013/04/benefits-slumber#:~:text=Throughout%20the%20night%2C%20your%20heart,can%20affect%20your%20body%20weight.