Loading... Please wait...

FREE U.S. SHIPPING OVER $40

Blog - Healthy Home

HOME IS WHERE YOUR HEALTH IS: ​Zzz Your Way to Health

Posted by

Zzz Your Way to Health


We all know the two main secrets to a healthy life: diet and exercise. Diet—one of the secrets to living a healthy life is eating right. Avoiding fatty foods and controlling your carbohydrate intake have been known to significantly decrease heart-related risks and keep the mind and body alert and energized. Exercise—the other secret to a healthy life is spending time on a regular basis to stretch those limbs and move those muscles. Keeping the body in motion keeps sickness at bay and helps maintain a strong defense against various diseases. However, did you know that there is a third secret to living a healthy life?

I read a news article once about a man who died in his 40s. Everyone who knew him were surprised because he led a very healthy life. He would watch what he ate, and he exercised every morning like clockwork. When they investigated further, they finally found out the cause of his death—lack of sleep.

It may seem unbelievable and perhaps even absurd that sleep had anything to do with the man’s death, what with him leading such a healthy lifestyle, but sleep and health are so much more interrelated than we think. We may not see it with our own eyes, but a lot of our body’s much-needed processes take place during sleep.

For one, sleep is good for the brain. It is during sleep that the brain builds new connections and retains memories. Without enough sleep, signals to the brain are delayed, leading to poor coordination. Even worse, it may lead to accidents. For example, prolonged lack of sleep can develop what is called a microsleep, which is an episode wherein you fall asleep for just a few seconds or minutes without you realizing it. This leads to serious accidents ranging from trips or falls to fatal car accidents.

We may not admit it, but lack of sleep actually affects our emotional state. Having less than the recommended hours of sleep makes us more impatient and prone to mood swings. This, in the long-run, may impede our creativity and compromise our decision-making.

Remember how I said diet and exercise help build the body’s defenses against sickness? Well, so does sleep, because during sleep, our immune system produces what are called cytokines, which are what combat various bacteria and viruses. Long-term effects of the absence of cytokines are diabetes and heart disease, which we will get to shortly.

Not getting enough sleep also affects our breathing. The more sleep you have, the more proper you breathe. Breathing improperly may lead to several sicknesses, such as sleep apnea, the common cold, and flu.

Sleep and appetite are closely connected as well. Sleep controls two hormones: leptin and ghrelin, which signal the brain levels of fullness and hunger respectively. The more leptin, the fuller we feel; the more ghrelin, the hungrier we are. The right amount of sleep keeps these two levels in check. However, the more deprived we are of sleep, the more disrupted these levels become, i.e., the less leptin and the more ghrelin is released. This is what makes us guilty of all those midnight snacks. In addition, sleep deprivation leads to more insulin released in the body. The long-term effects of all of which lead to obesity and diabetes.

When it comes to the heart (literally), sleep is essential in repairing blood vessels. The heart of someone who does not get enough sleep is more prone to increased blood pressure, heart attack, and stroke.

Lastly, the right amount of sleep is vital for hormone production. During sleep, hormones necessary for building muscles and repairing cells and tissues are produced.

Are you getting enough sleep? How much is enough anyway? The recommended amount is from 7 to 9 hours of sleep every day. And in order to maintain this healthy number, Stephanie Watson and Kristeen Cherney recommend the following:

Limit daytime naps. Sleeping in the middle of the day disrupts the 7- to 9-hour sleep cycle that your body needs at night.

Refrain from caffeine past noon. Because caffeine is a strong stimulant, drinking caffeinated beverages at odd hours may keep us awake way past our bedtime.

Go to and get out of bed at a fixed time. This is important to establish a healthy sleeping pattern.

Read a book or take a bath an hour before going to bed. This will help you relax and set yourself up the right sleeping mood.

Avoid heavy meals at least 2 hours before bedtime. The fuller you feel before bedtime, the more unlikely you will feel sleepy. Also, sleeping with a full stomach may lead to nightmares and possibly even dying in your sleep.

Refrain from using electronic devices. The blue light from electronic gadgets act as stimulants that actually keep you more awake than sleepy.

Exercise regularly. Working out, especially every morning, helps your body keep a regular sleeping pattern.

While diet and exercise are important to keeping a healthy life, don’t discount how vital it also is to stick to the recommended number of hours of sleep every day. Trust me, your body will thank you for it in the long-run. Now if you’ll excuse me, it’s late. Time for me to go to bed. Goodnight, and here’s to your good health!


SOURCE:

https://www.healthline.com/health/sleep-deprivation/effects-on-body#1

HOME IS WHERE YOUR HEALTH IS: ​Essential Oil Series: Basil

Essential Oil Series: Basil It all started when my wife and I were given by my sister-in-law a set of starter essential oils last Christmas. The set included the essential oils lemon, lavender, and frankincense. We were instructed how to use them at home, i.e., to mix them with the carrier oil that came with the set, or to [...]

Read More »


HOME IS WHERE YOUR HEALTH IS: A Touch of Green

A Touch of Green Through the years of living together under the same roof with my wife, I have witnessed how our house slowly turned into a home. In our almost five years together, our home has gone through two major renovations. Throughout that span of time, we have decorated and redecorated, let go of old furniture and acquired new ones, [...]

Read More »


HOME IS WHERE YOUR HEALTH IS: ​Mattress Malady -- Forget Your Foam

Mattress Malady: Forget Your Foam I don’t know about you, but I love to sleep. Back in my high school summer vacation days, I remember spending long hours of sleep, sometimes even extending until well after lunch time. That was how much I love to sleep. And my attraction to a warm, comfortable bed at the end [...]

Read More »


HOME IS WHERE YOUR HEALTH IS: ​Pests Aside

Pests Aside I transcribe phone calls for pest control services on the side, and this experience has given me more insight about pests and pesticides than I have ever hoped for in a lifetime. For example, I never thought that something as seemingly harmless as dog food is actually like a steak dinner for mice and rats, thus practically [...]

Read More »


HOME IS WHERE YOUR HEALTH IS: Unplugged

Unplugged Tell me, how many electronic products do you have in your household? Humor me. Me? Let me see… Lights (x10). Refrigerator. Electric stove. TV. DVD player. Stereo. PlayStation 3. PlayStation Portable. Telephone. Flashlight. BP apparatus. Rice cooker. Coffee maker. Juicer. Blender. Toaster. Slow [...]

Read More »




 

Recent Updates

Newsletter