HAVE ENOUGH REST
Zakaria Mohamad October 31st, 2007
Rest is one of the most basic healers known to mankind. When we become sick‚ what is the thing we want most to do? To lie down. Nature will restore vigor and strength during sleep hours‚ if her laws are not violated.
Institute of Medicine issued a report that confirmed definite links between sleep deprivation and increased risks of hypertension‚ diabetes‚ obesity‚ depression‚ heart attack‚ and stroke. A groundbreaking 1999 study showed that after six days on only four hours of sleep‚ healthy volunteers would fall into a pre-diabetic state. Sleep also gives the heart a chance to slow down‚ and those who sleep less than six hours a night have as much as a 66% greater prevalence of hypertension.
How well we sleep can seriously alter the balance of hormones in our body. This can then disrupt our sleep/wake cycle‚ also called the circadian rhythm. A disrupted circadian rhythm may influence cancer progression through shifts in hormones like melatonin‚ which the brain makes during sleep.
The largest study of sleep duration and mortality was followed over one million participants for six years. Those who slept about seven hours had the highest survival rate‚ and those who slept less than 4.5 hours had the worst. Nine hours of sleep or more each night was also associated with a higher mortality risk.
In general‚ a good night’s sleep seems to be as important to good health as a nutritious diet and regular exercise. Experts tend to agree that the majority of people require about eight hours of sleep each night.
Since the work of building up the body takes place during the hours of rest‚ it is essential‚ especially in youth‚ that sleep should be regular and abundant. For students‚ remember that brain actually continues to learn when asleep. That is why no sleep means‚ no learning. A good night’s sleep can improve the memory by 30%. When sleeping‚ the brain deconstructs memory and connects it to related things‚ so performance is faster and more accurate after having a good night’s sleep.
Abstain from all stimulants (caffeine‚ alcohol‚ smoking‚ spicy foods).
A relaxing soak in warm water will help you unwind enough after a stressful day. Have a cup or two of your preferred choice of a calming herbal tea. Avoid before-bed snacks‚ particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later‚ when blood sugar drops too low (hypoglycemia)‚ you might wake up and not be able to fall back to sleep.
Regular times for going to bed and rising are very helpful. Get to bed as early as possible. The best time to go to bed is between 8.00 PM and 9.00 PM. The deepest sleep is between 9.00 PM to 12.00 AM. Our systems‚ particularly the adrenals‚ do a majority of their recharging or recovering during the hours of 11.00 PM and 1.00 AM.
Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and serotonin.
Rest Includes More Than a Good Night’s Sleep
