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.
- Write down the time that you go to bed, and the time that you wake up.
- 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.
- 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.
- Pick the very same bedtime every night.
- Turn off that alarm.
- 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.
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.
May you be always in good health.
Humbly yours, Paul Earl.