Top 10 Health Benefits of a Good Nights Sleep

Today’s Re-Powering Information – At least once per camp I talk about the benefits of sleeping. The proper amount of sleep is so important for your health. You are demanding a lot on your body to wake up early and exert you self to high intensities. Most of the things we do at night are not the most productive (surfing the web, watching the news or reality TV, communicating with strangers on social networking sites, talking on the phone). It should be easy to shut down 30 – 60 minutes earlier. Strive to get in bed by 10 – the latest. I promise you won’t miss anything.



Read the article below from about.com on the Top 10 Health Benefits of a Good Nights Sleep. It is difficult to lose fat is you are sleep deprived. Get to bed tonight!




Top 10 Health Benefits of a Good Night's Sleep
Why sleep matters to you

By Mark Stibich, Ph.D., About.com

Updated May 08, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Sleep, we all love it, especially when you wake up from a great night's sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.

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.

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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.

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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. There are also stress reduction techniques for sleep.

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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.

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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.

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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.

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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.

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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.

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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.

More on Improving Your Sleep

More Fun Ways to Live Longer

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Sources

Archives of Internal Medicine, 1 2003;163:205-209.

Archives of Internal Medicine, 2. 2007;167(3):296-301.

Cancer Epidemiology Biomarkers & Prevention. Vol. 13, 936-943, June 2004.

The Journal of Clinical Endocrinology & Metabolism. Vol. 89, No. 5 2119-2126.

Public Library of Science. PLoS Medicine Vol. 1, No. 3, e68 doi:10.1371/journal.pmed.0010068.

Brigham and Women's Hospital Reducing Your Risk for Depression.

NIH Senior Health Sleep and Aging.

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Have a fantastic day!

Optimists live longer and healthier lives

I was telling the ladies this morning that I RARELY watch TV and if I do, it’s always surfing while I am on a cardio machine. Last night I was at the gym and the TV in front of me had the news on and jeez if it just horrible. They don’t even show robberies any more unless they involved a group of people getting shot. There were murder suicides, drive by shootings, arson, and so on. So this morning I was determined to find something positive. And it didn’t take long for me to find an article about how positive thoughts lead to positive living and longer living.



A few times a year I get interviewed by Good News Radio. You probably never heard of them b/c people look for the bad news and the sensationalism of it all. I stopped watching TV in college and I don’t believe I am deprived in any way. If you removed every TV from my house I would not notice or be effected in the least. Occasionally I will surf when I travel, but there is not one single show I have to watch.



Today I found the article below. In a season where our time is in high demand and people seem to have little time to communicate without technology or find time for their well being, I urge you to keep thinking positive and taking time for yourself. There are many people who are thriving today ad living the dream. It’s possible. Don’t buy into everything you read on the news. You determine your reality and state of mind every day. Every moment is new and you can create it.


Optimists live longer and healthier lives: study

Thu Mar 5, 2009 4:56pm EST

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By Julie Steenhuysen

CHICAGO (Reuters) - Optimists live longer, healthier lives than pessimists, U.S. researchers said on Thursday in a study that may give pessimists one more reason to grumble.

Researchers at University of Pittsburgh looked at rates of death and chronic health conditions among participants of the Women's Health Initiative study, which has followed more than 100,000 women ages 50 and over since 1994.

Women who were optimistic -- those who expect good rather than bad things to happen -- were 14 percent less likely to die from any cause than pessimists and 30 percent less likely to die from heart disease after eight years of follow up in the study.

Optimists also were also less likely to have high blood pressure, diabetes or smoke cigarettes.

The team, led Dr. Hilary Tindle, also looked at women who were highly mistrustful of other people -- a group they called "cynically hostile" -- and compared them with women who were more trusting.

Women in the cynically hostile group tended to agree with questions such as: "I've often had to take orders from someone who didn't know as much as I did" or "It's safest to trust nobody," Tindle said in a telephone interview.

"These questions prove a general mistrust of people," said Tindle, who presented her study Thursday at the American Psychosomatic Society's annual meeting in Chicago.

That kind of thinking takes a toll.

"Cynically hostile women were 16 percent more likely to die (during the study period) compared to women who were the least cynically hostile," Tindle said.

They were also 23 percent more likely to die from cancer.

Tindle said the study does not prove negative attitudes cause negative health effects, but she said the findings do appear to be linked in some way.

"I think we really need more research to design therapies that will target people's attitudes to see if they can be modified and if that modification is beneficial to health," she said.

And she said while a pessimist might think, "'I'm doomed. There is nothing I can do,' I'm not sure that's true," Tindle said. "We just don't know."



Today, be better than yesterday!