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BENEFITS OF SLEEPING EARLY

Supercharge your life tonight!!

“EARLY TO BED EARLY TO RISE MAKES PERSON HEALTY WEALTHY AND WISE “– Benjamin Franklin

Science has shown there’s some truth in these words about the importance of hitting the pillow early. Sleep is a powerful force that has multiple life changing benefits from making us more productive to prolonging our lives

Check out top 14 reasons of sleeping early – all backed up with solid scientific evidence.

  • Strengthens immune system:

With COVID – 19 pandemic this tops the list. During sleep your immune system releases proteins called cytokines some of which help promote sleep. Certain cytokines need to increase when u have an infection or inflammation or when you are under stress. Sleep deprivation decreases these cytokines. Not just cytokines are impacted with the sleep but also infection fighting antibodies and cells are reduced.

Renowned neurologist Dr. David Perlmutter has stated that after 10 pm the body metabolizes a lot of waste products and during 11:00 pm to 2:00 am, immune system charge itself

The optimal amount of sleep for most adults is 7-8 hours of good sleep each NIGHT. Teenagers need 9-10 hrs. sleep and school aged may need 10 or more hours of sleep.

  • Better sleep quality

There’s a clear link between sleeping early and improved sleep quality. Sleep is made up of 90 min cycles, during which the brain moves from deep non-rapid eye movement (non-REM) sleep to rapid eye movement (REM). The cycle remains consistent but the split between non-REM and REM changes. Non-REM dominates the cycle in the early part of the night and then REM takes over as we move closer to daybreak.

WHY DOES IT MATTER? NON-REM sleep is much deeper and restorative than REM (although both have different benefits) the sync between these REM’s gets imbalanced when you sleep late which may result in a poor quality of sleep, such as difficulty falling or staying asleep.

  • Reduces the risk of diseases

Hitting the bed early could prevent life threatening disease such as cancer. The WHO has officially classified night shift work as a probable carcinogen as it interferes with our circadian rhythm also known as biological clock.

Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. They respond primarily to light and darkness in our environment. Sleeping and night and being awake during the day is an example of a light-related circadian rhythm. To read more click https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx

  • Improves memories

Sleep statistics shows that 7 out of 10 do not sleep adequate, however sleep has proven itself to be an excellent memory aid. Both animal and human studies have uncovered that good quality sleep for the right amount of time has a positive impact on both learning and memory

First an alert mind helps to acquire and absorb information while awake. Sleep deprivation results in struggle to focus and shorten attention span

  • Controls weight

Have also described in my video https://www.youtube.com/watch?time_continue=9&v=3L_49ACLmpA&feature=emb_logo that sleep is the crucial ingredient when it comes to weight management –  “SLEEP STOPS PONDS BEING PILED ON”

Insufficient sleep affects the secretion of cortisol (a hormone that regulates hunger) and the body’s ability to regulate sugar levels

Moreover, those who suffers from sleep deprivation can often be too tired to carry out much physical activity and burn off fat – this will cause the waistline to grow.

  • Feel happier

Going to bed early means that you are likely to rise early, and sunlight can be enjoyed for longer the following day. Exposure to sunlight increases the brain’s release of serotonin. This is the hormone that boosts mood and help you feel calm.

  • More energy

There is no denying that after a good night sleep we wake up feeling more energetic and ready to go. On the other hand, insufficient sleep results in a sluggish and exhausted feeling. You feel heavy headed irritated all the time

WHY DOES THIS HAPPEN? Restorative functions In the body like muscle growth, tissue repair, and growth hormones are released during sleep. Sleep provides the opportunity for the body to restore what we lost while awake.

  • Reduces anxiety and depression

Sleep is a game changer when it comes to your mental wellbeing. Lack of shut eye has a significant impact on mood. The reason being the same – related to serotonin secretion as mentioned in the point no. 6

  • Looks more attractive

Sleep is excellent for the skin and it shouldn’t be an overlooked as an important part of your beauty regime.

Researchers found that the sleep quality heavily impacts on skin functions, with poor sleep accelerating the aging process and weakening the skin’s ability to repair itself at night

  • Sharper thinking skills

Good quality sleep is vital for brain health and cognitive functions. Attention and concentration abilities reduces there by making one less attentive. And they don’t respond well to the environment around them.*

  • Prevents accidents

Sleepy brains don’t make the best decisions. Low level of alertness and poor reaction time is common in the sleep deprived. As per the statistic one out of every six deadly accidents and one out of eight crashes are due to drowsy driving. Lack of sleep has similar effects to alcohol intoxication on certain aspects of brain

  • Increase productivity

Memory levels, the ability to mentally focus and a happier state, will lead to high levels of productivity following a good night’s sleep. With society geared around an early start, it makes sense to get to bed at an early hour, rise early and seize the day.

  • Improve athletic performance

Sleep can help increase an athlete’s game. It’s a useful aid for anyone – not just those running clocking up high mileage on long marathon runs. Physical activity takes its toils on the body, particularly muscles and tissues; the body needs time to repair itself and this happens during sleep. Sleep boosts performances, from speed (alert minds experience faster reaction times) to better co-ordination (as sleep is crucial for cementing learning from during the day). While oversleeping can have detrimental effects on your health and lead to an early death, exceeding the recommended sleep time can be a positive for sportsmen/women.