Doctor says, “World Sleep Day is a great reminder of the importance of getting enough quality sleep(benefits of sleep). Not only can sleep help improve your mood and energy levels, but it may also play a role in weight loss.”

So now you know why keeping a check on a mindful sleep pattern should be a ritual to practice if we seek a healthier life ahead. A good amount of rest ensures that we perform our best!
world Sleep Day is observed on March 17, and it’s a time when awareness about sleep health is created. We often hear medical experts emphasizing the importance of sleep.

After all, if we get inadequate sleep, it can interfere with our normal mental, physical, emotional, and social functioning. While some might have a disorder, others can blame their bad sleeping habits for no good night’s rest. It’s time to break bad sleeping habits if you want to be healthy. Read on to how you can spot unhealthy habits.

On World Sleep Day, let us tell you about one of the benefits of sleep that can help you wake up and smell the coffee! You may have heard how good quality and quantity of sleep – or a beauty sleep as many call it – can help you improve your skin.
You may have also heard about how being well-slept can boost productivity. But did you know that getting enough sleep might even help you lose weight?

A randomized clinical trial published in JAMA Internal Medicine concluded that improving and maintaining optimal sleep duration could help people lose weight and be a valid strategy for obesity prevention and weight loss programs.

Why is sleep important for weight loss?

Today’s hectic lifestyle is getting on everyone’s nerves. Our subconscious credo is to prioritize work over relaxation. We gradually disregard the crucial sleep we need to replenish every day. Sleep deprivation can have a negative impact on your general health, including your weight. Adults should get 7-9 hours of sleep per night, according to the National Sleep Foundation. Anything less can result in weight gain, metabolic disorders, and an increased risk of obesity and other chronic health problems.
A healthy sleep pattern can improve your overall health.
While the negative effects of inadequate sleep are numerous, there is a positive correlation between enough sleep and healthy body weight. The doctor spoke about how sleeping a few extra hours can help with weight loss.

Here are 5 ways sleep may help you lose weight (benefits of sleep)

Improves metabolism

Sleep is essential for proper metabolism. While sleep deprivation, according to a study published in the journal Obesity, can result in a reduced resting metabolic rate (RMR). When you don’t get enough sleep, your body may produce less of the hormone that regulates metabolism, which can lead to slower metabolism and weight gain.

Regulates hormones

Sleep plays a key role in regulating hormones such as ghrelin and leptin that control hunger and satiety. When you don’t get enough sleep, levels of ghrelin increase, leading to an increased appetite, and levels of leptin decrease, which can reduce feelings of fullness.

Reduces late-night snacking

Lack of sleep can increase cravings for high-calorie and high-fat foods, especially late at night. Getting enough sleep can help reduce these cravings and reduce the likelihood of late-night snacking.

Increases physical activity

There is no doubt that getting enough sleep can help you feel refreshed and active. When you’re well-rested, you’re more likely to feel energized and motivated to exercise. Regular physical activity is linked to helping you burn calories, boost your metabolism, and lose weight.

Reduces stress

Inadequate sleep can increase stress levels, which can lead to overeating and weight gain. On the other hand, when you get enough sleep, you’re better equipped to manage stress, which may reduce the likelihood of stress-related overeating.

Takeaway

Importance of eight hours of sleep every night

Doctors always suggest people have at least eight hours of sleep every night. That’s because sleep is crucial for overall health and well-being. When you sleep, your body works by repairing and rejuvenating itself. Your brain consolidates memories and processes information.

Chronic sleep deprivation has been linked to health problems like:

• Obesity
• Diabetes
• Cardiovascular disease
• Depression

It is important to get a good night’s sleep.

If you have some bad sleeping habits, you should avoid them. Here are some of them:

• Exercising too close to bedtime

Exercise can help promote sleep, but doing vigorous ones too close to bedtime can make it harder to fall asleep. So, finish exercising at least a few hours before bedtime.

• Consuming caffeine late in the day

Drinking caffeine before sleeping? Don’t do it, as it is a stimulant that can interfere with sleep, which is why it is better to have it in the morning. Drinking coffee, tea, or soda late in the day can make it harder to fall asleep and stay asleep.

• Using electronic devices before bed

The blue light emitted by electronic devices like smartphones, computers, and tablets can suppress the production of the sleep hormone melatonin, and disrupt the circadian rhythm, says the expert. This can reduce the quality of your sleep and make it harder for you to fall asleep.

• Eating heavy meals before bedtime

Eating a heavy meal before bedtime can cause discomfort and make it harder to fall asleep. It is recommended to eat dinner at least a few hours before bedtime.

• Irregularity in sleep schedule

It is important to maintain a consistent sleep schedule. Going to bed and waking up at different times every day can disrupt the circadian rhythm and make it harder to fall asleep and wake up.

Try these ways to improve your sleep quality:
Tips to improve sleep quality

People can improve their sleep by doing the following:

• Avoid stimulating activities before bedtime

Avoid using electronic devices and consuming caffeine before bedtime to promote better sleep.

• Create a comfortable sleep environment

Sleeping in a cool, dark, and quiet room can promote better sleep. It’s also a good idea to invest in a comfortable mattress and pillow.

• Establish a consistent sleep schedule

Going to bed and waking up at the same time every day, even on weekends, can help regulate the circadian rhythm and improve the quality of sleep.

• Create a relaxing bedtime routine

Taking a warm bath, reading a book, or listening to soothing music can help to calm your mind and prepare your body for sleep.

• Exercise regularly

Regular physical activity can help to improve sleep quality and duration. It is recommended to exercise at least 30 minutes a day, but not too close to bedtime, says the expert.

• Manage stress

Stress and anxiety can interfere with sleep, so practice relaxation techniques like meditation and deep breathing.

You can try these ways to have a sound sleep, but if you still find it difficult, it’s best to talk to your doctor to avoid complications.

One of the most mesmerizing feelings is to hit your bed and sleep off immediately! A good night ZZZs gives your body the time to rejuvenate and prep up with positive energy for the coming day

Lack of sleep can make you feel grumpy the next day, and ruin your morning mood, making you feel uneasy. The benefits of getting adequate sleep go far beyond enhancing your productivity to balancing your blood sugar levels. Our generation glorifies the hustling lifestyle and doesn’t mind discounting the night’s sleep to overwork in the name of productivity. Little do we realize the harm it is doing to our bodies in the longer run.

10 benefits of getting enough sleep! (benefits of sleep)

Sleep deprivation is generally linked to lifestyle and other ailments and can hamper the functioning of the body and mind over time. Here are 10 positive things that you invite into your life when you sleep well.

Sleep quality and quantity are equally important. Image courtesy

• Better skin (benefits of sleep)

When we sleep, our body produces collagen, which is essential for healthy skin and hair. Good sleep can help reduce wrinkles, improve skin tone, and promote overall skin health.

• Improved overall health

Getting enough rest is essential for overall health and well-being. When we sleep well, we are more likely to feel energized, focused, and healthy throughout the day. Hence, the positives of getting enough sleep every single night are dime a dozen. So, next time you think of pulling off an all-nighter, think twice and snooze instead.

• Reduced inflammation (benefits of sleep)

“Lack of sleep can cause inflammation in the body, which can lead to a variety of health problems. Good sleep can reduce inflammation and promote overall health and well-being,” says the expert.

• Stronger immune system

When we dose off for quality sleep, our bodies produce immune cells that help fight off infections and diseases, so getting enough rest can boost our immune system

• Enhanced mood (benefits of sleep)

As per our expert, “Sleep helps regulate our emotions and reduce stress, so when we get ample sleep, we tend to feel more positive and happy.” A well-rested mind and body naturally exude happy vibes.

• Increased productivity

A good night’s sleep can improve focus and concentration, leading to increased productivity and efficiency throughout the day.

• Reduced stress levels (benefits of sleep)

Lack of sleep can lead to increased levels of stress, while good sleep helps reduce stress and promote relaxation. A calm and composed mind thinks logically and is more equipped to make rational decisions. If you’re a person who is accustomed to a busy lifestyle, here’s how to improve your sleep routine.

• Better memory

Sleep plays a critical role in consolidating memories, so getting enough rest amps up our ability to retain more information and have a sharper memory.

There are many side effects of not sleeping well! Image courtesy

• Lower risk of chronic diseases

Poor sleep has been linked to an increased risk of chronic diseases like diabetes, heart disease, and obesity. Getting enough rest can help reduce the risk. As aforementioned, a well-slept person has less oxidative stress released in the body and thus has a better immune system.

• Improved athletic performance

Sleep is essential for muscle recovery and repair, so getting a good night’s sleep can improve athletic performance and reduce the risk of injury.