EXERCISE AND SLEEP

The majority of people know, they need to exercise and eat right to remain healthy, and sleep my friends, is just as important. We actually should spend about one-third of our lives asleep, however, 8 out of 10 Americans say that they are suffering from sleep problems, at least once a week and wake up feeling exhausted. This can have short-and long-term health implications for our over-all-well-being.

Individuals, who are receiving less than seven hours of sleep a night are more likely to have chronic health problems like heart disease, high blood pressure, obesity, diabetes, depression, stroke and premature death. (CBD OIL CAN HELP WITH ALL OF THESE HEALTH PROBLEMS). They’re also more likely to catch a cold. Researchers found 164 men and women volunteers who were willing to take some nose drops that exposed them to a cold virus. ( But that’s not the big surprising part of this story.) You just might believe that everyone who willingly puts a cold virus in their nose are going to get sick, however, they don’t.

A healthy immune system can without a doubt, fight off a common cold. But not a sleep-deprived immune system. The people who are most likely to get sick from the cold-infused nose drops? Are those who got six or fewer hours of sleep. What’s more, a tired brain is definitely not a wise brain, and individuals who are sleep deprived will always make more mistakes. The American Insomnia Survey, published in 2012, estimated that 274,000 workplace accidents were directly related to a sleep problem. Thirty-one billion dollars annually is the bill for all of these sleep-deprived mistakes.

O way does this happen? While our body goes into rest mode during sleep, our brain becomes highly active. Give me a few moments of your time, and think of your brain like it is a computer or a smartphone that uses the nighttime to back up all your data. One of its very big jobs is to consolidate memories, link with some old memories and create paths for you to retrieve memories. And it also forms connections between ideas and disparate. This is why sometimes, when we wake up, we have a big outstanding idea suddenly pops into our head, and we are like WOW that is so cool. And it is also why, when we don’t sleep, our thinking and our memory are scattered and fuzzy.

Some research suggests that when we don’t sleep (like when we were students pulling an all-nighter), our ability to learn some new information drops by almost half. If we are not receiving the proper sleep, we are thieves who are robbing our brain of any mental housekeeping time. Yes and yes, sleep helps us to clean up the cerebellum, polish the parietal and flush the frontal lobe. Sleep cleans out all that toxic junk in our brain. Using a mouse as subjects, researchers found that during sleep, the space that is between brain cells gets larger, allowing the brain to flush out that unwanted toxins. While more study is needed, the research suggests that not receiving enough sleep, can allow toxins to accumulate and just may be linked with some brain diseases like Alzheimer’s and Parkinson’s, (CBD oil can help with both of these diseases).

Drowsiness, is another very serious issue. Getting behind that wheel when we are sleepy, can be as much of a safety issue as driving drunk, or texting and driving. Studies show that going without sleep for 20 to 21 hours and then getting behind that wheel is comparable to having an alcohol blood level of about 0.08 percent, however, the legal limit in most states. If you’re awake for 24 hours and then try to drive, you’re at an alcohol blood equivalent of 0.1 percent, which my friends is higher than the legal limit in all states.

It was in 2009, an estimated 730 deadly motor vehicle accidents involved a driver who was dozing off or sleepy, also an additional 30,000 crashes that were nonfatal involved a drowsy driver. All accidents involving sleepy drivers are more likely to cause injuries or be deadly, in part because individuals who fall asleep at the wheel either fall to hit their brakes on time or veer off the road before crashing. Groggy drivers often blast their music extremely loud or, and roll down the window in order to stay awake, however, those measures don’t always really work, say the experts. Caffeinated drink or coffee may help some, but their are some people that don’t get much of an effect. The best advice if you do find yourself sleepy at the wheel: Pull over and get yourself a nap.

Sleep deprivation can even affect our waistline. Researchers have known for years that adults who sleep less than five or six hours a night are definitely at higher risk of being overweight, however, their are some exceptions. Among children, sleeping less than 10 hours a night is also associated with weight gain. Some research even shows that losing just a few hours of sleep a few nights in a row can surprisingly lead to almost immediate weight gain.

Part of the reason may be that people who are sleep-deprived, most of the time will eat most. Staying up late and skimping on sleep leads to more eating in general, and a hankering for those carbohydrates, (munchies). In one study, sleep-deprived eaters ended up eating more calories during after-dinner snacking than in all other meal during a given day. By the end of the first week the sleep-deprived subjects had gained an average of about two pounds, (not good). Over all, people consumed 6% more calories when they did not get enough sleep. Once they started receiving enough sleep, they began eating more healthfully, and consuming fewer carbohydrates and fats.


The best person to determine just how much sleep you may need is you. Lifestyle, genetics, age and environment all play an important role. ASK YOURSELF: ARE YOU SLEEPY? This very simple question is one of the best ways to determine if you’re getting adequate sleep. If you are often feeling tired at work, long for a cat-nap or fall asleep on your morning or your evening commute, your body is telling in a big way, that it’s not receiving enough sleep.

KEEP A SLEEP DIARY

Even if you may think that you’re getting enough sleep, you just may be surprised one you see your sleep patterns on paper. Some of the newer activity trackers will monitor your patterns of sleep for you, but you can also do it easily yourself. For just the next week, keep a sleep diary, see if it helps you.

  1. Write down the time that you go to bed, and the time that you wake up.
  2. Determine the total number of hours that you sleep, p. Note whether you took short naps or if you woke up in the middle of the night.
  3. Note how you really felt in the morning. Are you refreshed and ready to conquer the world, and face it’;s challenges? Or groggy and fatigued, and would rather go back to sleep?

TAKE A VACATION FROM THAT ALARM CLOCK

If you want to really identify your individual sleep needs? Try this “sleep Va.cation” experiment. What you will need is two weeks when you don’t have some-where important to be at a precise time in the morning hours. If you have a job that is flexible, you can do this at any time, or you may have to wait until vacation time.

  1. Pick the very same bedtime every night.
  2. Turn off that alarm.
  3. Record the time that you wake up.

Chances are my friends, you will sleep longer during the first couple days, because you will be catching up on that lost sleep, so the first couple days of your data won’t be that useful. However, over the course of a few weeks, if you will stick to the scheduled bedtime and allow yourself to wake up naturally, you will begin to see a pattern emerge of how many hours of sleep your body is craving each night. Once you determine your natural sleep needs, think about the time that you need to wake up in order to get to work or to school on time and pick a realistic bedtime that will allow you enough sleep to wake up refresh and naturally.

HOW TO WAKE UP

If you are always struggling to get up in the morning, the sleep experts suggest a few very simple ways to train your body. BUY A ALARM THAT IS LOUDER: It may sound a little silly, however, if you are regularly sleeping through your alarm, you more than likely need a different alarm. If you are using your cell phone alarm, change up the ringtone and set that volume on high.

  • SUNLIGHT: One of the most powerful ways to wake up that brain is the sunlight. Leave your blinds open so that the beautiful sun shines will come on in and help you wake up.
  • EAT BREAKFAST: By eating breakfast every morning, you will train your body to expect it and it will help to get you in sync with the morning. If you’ve ever flown across time zones, you’ll notice that airlines often some scrambled eggs and other breakfast foods to help the passengers adjust to the new time zone.
  • DON’T BLOW IT ON WEEKEND: Besides computer screens, the biggest saboteur for an aspiring morning person is the mighty weekend. Staying up later on Friday or sleeping late on Saturday sends that brain of your a new set of scheduling priorities, so by the time that Monday morning comes around, a 6 a.m. alarm may feel like 3 a.m.

SLEEP HABITS

The first step toward receiving better sleep is better “sleep hygiene”-daily habits that train your body for sleep.BEDTIME: Go to bed as closely as you can as the same time every night, YES including the weekends.DON’T SLEEP IN: Keep your wake-up time the same keep it consistent. Don’t sleep in on the weekends.NAPS: Try to avoid naps, if you must take that nap, set your alarm so you don’t sleep for more than an hour. And don’;t take that nap after 34 p.m.

  • KEEP TO A SCHEDULE: Remember, schedules are not just about your bedtime and your wake-up time. It also means your meals, exercise, taking medications or your CBD oil, and even watching a little television should occur about the same time every day to keep your body clock in sync.
  • AVOID SCREENS:Turn off that tablet, the television and your cell phone. That blue light in your screen has the very same effect on our brain as the sunlight, which means my friends, it wakes us up just when we want to be drifting off.THINK SPA BEDROOM: Make where you sleep a pleasant, peaceful and beautiful a relaxing getaway. Rid your bedroom of all exercise equipment, and yes, televisions, etc.
  • BEDS ARE FOR SLEEPING AND LOVE PLAY: Don’t use your bed for watching TV, talking on the cell phone, or eating and drinking, unless it involves romance. WORK OUT EARLY: Strenuous exercise is not a very good idea right before your bedtime. ABSOLUTELY NO NIGHT-TIME EATING: Don’t eat your meals close to bedtime and avoid evening and late night munching. If your body is churning through a big meal, it’s definitely not going to receive the rest it needs.
  • CATCH THOSE WONDERFUL MORNING RAYS: The sunlight keeps our internal clock ticking; Go outside as soon as you get out of that comfortable bed, spend at least 10 minutes in the morning sun.
  • KEEP IT ALL COOL: Cool bodies sleep much better, a lot of people keep their bedrooms way too warm at night, which can interfere with sleep. Also, taking a hot bath or shower before bedtime is a good idea, because once you get out of that bath or shower, your body cools down more quickly, which will help you to drift off to a beautiful sleep.

Also, my friends CBD OIL can help you relax and receive some dreamland sleep. I know it works for me, and many of my friends, I sincerely hope that this information will be helpful for you, and that you will have some of the very best sleep ever. For your CBD OIL needs, our recommendation is MyDailyChoice (HempWorx), which I guarantee it is some of the very best CBD OIL on this planet. This is the brand that my team and I use. For more information on this amazing company, click the link below.

Click Here to Purchase CBD Oil at a discount!

 

May you be always in good health.

Humbly yours, Paul Earl.

 

www.Beautiflworid.com

 

 

 

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20 thoughts on “EXERCISE AND SLEEP

  1. Hello there thanks for this awesome article it would be of great help to the public as it has been of help to the…. exercise and sleep this seems to be a good idea,as I know that sleep help the body relax and exercise keeps you fit.my question is for people that have anxiety issues how do they go about it?

    1. Good evening f e j i_ b e n, thank you for visiting weightlifting for a beautiful world, we are very happy that you enjoyed our article and was able to gain some knowledge. As far as your anxiety goes, I had several friends that was suffering with it severely they begin using my daily Choice CBD oil, not one of them have any problems with it anymore. So my recommendation to you is to go to my website and click on to mydailychoice, and I’ll make a deal with you. I am so confident of this company’s CBD oil, if you’re not satisfied I will personally take the money out of my pocket and get back to you and I always keep my word. If it’s ever anything that we can do for you by all means reach out to us. May you be always in good health,  humbly yours Paul Earl.

  2. Hi Paul,

    Since I worked in a night shift call center for 6+ years I struggle to sleep before 1 am often I sleep after 2-3 am. Some of my new years resolutions is… To do exercise daily and get enough sleep. So your post means a lot to me and I got great insights from your post.

    We all know that Health Is Wealth! However, we forget that we are in-charge of our body and don’t take proper care. We work very hard to gain wealth and because of that we spoil our health and then spend our wealth to get back our health.

    You not only discussed the problems but provided the solutions as well. Sleep diary is an eye-opener for me and I am not aware of it.

    Thanks for the stats you shared and your post made me to think more on the subject. I sleep for 4 to 5 hours only, after reading your post from today I have decided to go to bed at 9 pm and implement what I learned from your helpful post.  Indeed, without proper sleep we get tired soon and often.

    1. Good evening Paul,  thank you for visiting weightlifting for Beautiful World. Paul I perfectly understand my schedule also only allowed me 4 to 5 hours sleep each night because of my schedule,  being a personal trainer writing my book working on my website working for two local newspapers. So I definitely understand however,  as I have mentioned in the article we cannot do our best or be our best unless our body receives the necessary rest.. It’s sort of like the way you take care of your car giving it oil when it needs it taken care of the brakes, taking care of the antifreeze and so forth,  the point being is,  if you want that car to function correctly you must take care of that car. Our bodies are they exactly the same way,  if we wanted to function correctly and for it to last a long time we must take care of it. Because at the end of the day it doesn’t matter how much money that you may have if you don’t have good health it doesn’t mean anything. Once again I thank you for visiting us,  if it’s anything that we can ever do for you by all means reach out to us. May you be always in good health,  humbly yours Paul Earl.

  3. Thank you for sharing this post. I have learnt a lot about sleep from this post all the way. I must admit that I don’t sleep long hours because I have something doing every night and in the day time, I am always busy with my father’s business. Sometimes, I decide to pause what ever it is I am chasing at night so I can have some good sleep. I know I don’t have any sleeping issues because if I decide to let go of every other stuff I planned to do, I sleep really comfortably.

    Not sleeping enough has so many negative effects and the one I hate most is my voice being down. I am a singer and I know that sleep helps to keep our voices bright. I really hope I achieve success in all I am after then I can sleep comfortably.

    I thought too much sleep can cause weight gain. I was proven wrong. How about sleeping in the afternoon? Is it bad to do it in excess at day times?

    Regards!

    1. Good evening MrBiizy, thank you for visiting weightlifting for a beautiful world,  yes I do understand in a very big way about having a busy schedule. As I just mentioned to one gentleman I am a personal trainer I’m writing a book,  I work on my website and I write for two local newspapers so I am quite busy however,  we cannot do our very best unless we give our bodies rest, that is the bottom line. b

      By the way I also went to Berklee Conservatory of Music I was in musician for most of my life so I’m very aware how your voice needs that rest,  and to answer your question about sleeping in the afternoon there is nothing wrong with grabbing a nap if your body needs it. Again I thank you for visiting us and if it’s anything at all that we can ever do for you by all means please reach out to us. May you be always in good health,  humbly yours Paul Earl.

  4. Hello, I really want to first appreciate your effort in putting this great website together and writing this article. In trying to keep fit one may have to engage both sleep and exercise appropriately I thought I knew so much but this is a really well researched article and you have highlighted major required points. I should think about getting cdb oil also

    1. Good evening Benny,  thank you for visiting weightlifting for beautiful world,  and thank you so much for your kind words. Yes indeed,  to keep our bodies running smoothly so we can be the very best that we can be we must get the necessary sleep,  we must be involved in some sort of exercise program,  and we must eat the right Foods. If we will do all these things our body will be the very best and we will live a long quality life. As far as the CBD oil goes I recommend it with all of my heart and soul,  I had arthritis in my two left fingers on my hand and I took medication from my doctor for 2 years that never got rid of the pain,  it just got worse however,  after using my daily Choice CBD oil within that first week I no longer suffer with the condition,  and I can go on and on about the people who have gave me testimonies of using this brand CBD oil. So I do highly recommend it for your overall well-being of your body,  if it’s ever anything at all that my team and I can do for you please reach out to us. May you be always in good health, humbly yours Paul Earl.

  5. Your article is so very informative. I’m using your link to look more into CBD aids for my health. My doctors always ask how I’m sleeping, and I always say “The same.” They don’t like that answer. My mind is fraught with racing thoughts. 

     However, if I could get paid to be involved in an experiment, that would be interesting. How does one find research teams doing studies on people? I’m seriously curious now. I wonder what is available that would work with my meds that would calm my brain. Smoking pot comes to mind, but the legality isn’t in my state. I’m going to look more at your suggestions for CBD.

    Thanks for putting up with my comment.

    1. Good evening Cathy,  thank you very much for visiting weightlifting for a beautiful world. As far as getting in a sleep study check with your local University’s,  they always got something happen or they will be able to point you in the right direction. I can remember in my younger years going to college when I was in a few in Berkeley California. I will say this,  you’re making the right decision by using CBD oil it will help your sleep as well as your overall health of your body,  it is a most wonderful thing,  as far as I’m concerned it is a gift from heaven and by the way pot helps you sleep to however,  as you have said it is not legal in your state. If it’s ever anything at all and I mean anything that my team and I can do for you please please reach out to us. May you be always in good health.

      PS. Thank you so very much for purchasing my daily Choice CBD oil,  you are going to be so very happy that you did,  may you be blessed.

  6. Hi, Paul.
    Thanks for sharing the information on importance of Exercise and proper sleep. You have hinted on the CBD oil time and again in your article. Is it like Sleep medication? How one feel after having CBD oil on the next day? My daughter aged 16 takes 02 Hours of sleep in the afternoon and another 06 hours in the night. Is it a good practice – or we need a change of pattern?
    Warm Regards,
    Gaurav Gaur

    1. Good evening Paul,  thank you for visiting weightlifting for a beautiful world. Paul I have seen with my own eyes a great number of people that the CBD oil has helped and I’m referring to the brand mydailychoice, the reason I say that,  all CBD oil is not created equal. I was suffering with arthritis,  the two fingers on my left hand. I took medication from my private doctor for 2 years and never help the pain at all,  I begin to use my daily Choice CBD oil and within the first week I suffer with no more pain and I can go on and on here with the testimonies that my team and I have  receive from the use of this Brands CBD oil and let me tell you my friend I feel that it is a gift from heaven,  it is good for almost everything including your overall health. As far as the sleeping habits of your daughter,  there is absolutely nothing wrong with that pattern,  if it’s ever anything that my team and I can do for you by all means reach out to us. May you be always in good health. Humbly yours Paul Earl.

  7. Thank you first for sharing such a beautiful article with us. As a kid I read a poem, Early to Bed and Early to Rise ,Makes a Man Healthy and wise. But then I did not understand that this word is so expensive. In fact, nothing is extra good. Nothing is better than what I need.As we learned about the benefits of adequate sleep.Likewise, in this article I also learned about the great harm that bad sleep can do to us. Thank you for your research. I will certainly follow the tips you have given and will definitely convey these tips to my friends. Staying healthy is very important for every human being.Be sure to do the exercise as well but.

    1. Good evening Shanta, thank you for visiting weightlifting for Beautiful World, and thank you very much for the very kind words that you have gave. Yes indeed, we must have the required sleep in order for us to be truly healthy, in order for our minds and body to work the correct way. As I have said to others if we truly want to live a quality life we must eat the right Foods, we must have some sort of exercise program in place, and we must give our bodies the required rest, only by doing this can we truly live that long quality life. By the way I just love that poetry outstanding, thank you so very much for sharing that with me and my team. Once again thank you for visiting us and if it’s ever anything at all that we can do for you by all means reach out to us. May you be always in good health, humbly yours Paul Earl.

  8. Hey Paul

    Thank you for an educated post on sleep, sure as the sun shines, it is a sure thing to look after yourself and sleep is an important ingredient to all our well being. CBD is a winner in aiding with sleep and rejuvenation, for too long the Cannabis plant has had enough dogging, funnily by many who havent tried it yet, here in New Zealand we are yet to have a referendum of legalization. Im hoping 2020 is NZ year to legalize this fantastic plant called Cannabis.

    Great post Paul really enjoyed a cuppa a good read on better sleep.

    Erika

    1. Good evening Erika,  thank you so very much for visiting weightlifting for a beautiful world and thank you from the bottom of my heart for your kind words. It is a shame that it has not been legalized in your country, yet for so long the powers who will be has kept from us what they know to be true what this amazing plant that the great spirit God gave to mankind. The more research that my team and I have done we have found out that it was always about money. They have put money over the good health of mankind,  I have a great many articles on my website concerning CBD oil and the wonderful plant that it comes from,  there’s some information on one of my articles that actually tells you why and how it was stopped. This plant at one time was used throughout Europe and most of the world,  and one of our politicians from America was the iron hand that began the stop of this use and of course as you know the alcohol companies and the pharmaceutical companies done everything that they could to keep the legalization from happening. As far as your CBD oil needs goes with all my spirit and soul I recommend mydailychoice,  because I know for a fact that this brand works and I had tried several other brands that did not work,  this is one of the reasons that my team and I promote it because it has done so many wonderful things for our friends and our readers. If it’s ever anything that we can do for you by all means please reach out to us. May you be always in good health, humbly yours,  Paul Earl.

  9. Hey Paul

    Thank you for an educated post on sleep, sure as the sun shines, it is a sure thing to look after yourself and sleep is an important ingredient to all our well being. CBD is a winner in aiding with sleep and rejuvenation, for too long the Cannabis plant has had enough dogging, funnily by many who havent tried it yet, here in New Zealand we are yet to have a referendum of legalization. Im hoping 2020 is NZ year to legalize this fantastic plant called Cannabis.

    Great post Paul really enjoyed a cuppa a good read on better sleep.

    Erika

    1. Good evening Erika, thank you so much for visiting weightlifting for a beautiful world, yes indeed sleep is just as important to us as eating if we want to live a long quality life. The one thing that I try to impress on my readers is take care of your body, the one body that the great spirit God has given us. You you must eat right you must receive the required a rest and you must implies some sort of exercise program in order for you to live a long quality life. I am so sorry that your country has not legalized CBD oil, or the plant that it came from, there’s a few articles that’s on my site that explains why it took so long for America as well as a few other countries to finally legal CBD oil as well as marijuana, the powers if you will that was behind the stepping stone that was holding up legalization did it all for arterial motive, which is money, money was put above the good health of mankind and that to me is a sin. And it was American politician that was responsible for the hammer to come down. If it’s ever anything at all that my team and I can do for you by all means please reach out to us may you be always in good health, humbly yours Paul Earl.

  10. Hey, Your guide is awesome. While reading your article I know that majority of people know, they need to exercise and eat right to remain healthy, and sleep my friends, is just as important. I found your guide very useful to wake up. I already bought a alarm clock . It have a higher volume. If we put such alarm far from our bad it will work better. We have to getup to stop ringing. 

    1. Good evening my dear friend P a r v e e n,  thank you so much for visiting weightlifting for a beautiful world and thank you for your kind words. I am very happy that this article help you,  yes indeed that loud alarm clock it’s definitely a plus. The one thing that I try to impress on our readers is please take care of your body,  because the only way that you can live a long quality life is to take care of the one and only body that god gave  to you,  and sleep as you know by reading my article or before you read my article sleep plays a very important part. You must give your body the require rest,  you must be involved in some sort of exercise program,  you must eat the right Foods in order to live that long quality life. Once again thank you for visiting us,  and if it’s ever anything at all that we can do for you by all means reach out to us. May you be always in good health humbly yours Paul Earl.

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