Get Your SLEEP!!!
What you really need to know and to incorporate into your
life is that sleep is not something that's optional- chronic skimping on sleep,
meaning less than 7 1/2 -8 hours per night, minimum, will quite literally KILL
you! Rejuvenating effects of good, restful sleep is completely necessary for
mental and physical health. Lack of sleep is very stressful on the body. If you
are having trouble sleeping some things you can do are turn off all lights in
your bedroom. Don’t watch TV or use the computer
at night. Buy heavy curtains to block out light at night. Basically make your
room a cave. Don't stay up late! We are
meant to go to bed with the onset of darkness, and awaken with the dawn. Try to replicate this cycle! No late evening
eating! Digestion is a big chore stressor
on your body, and will make it harder for you to sleep. The problem in today’s
lifestyle isn’t stress. Our bodies are designed to deal with stress. The
problem is the kind of stress. Stress falls into two categories acute and
chronic. Acute stress is short but intense. Someone scares you or someone runs
out into traffic and you move out of the way not to hit them. The feeling of
your heart pounding, palms sweating and that feeling in your stomach for that
moment would be acute stress. Acute stress is the stress your body was built to
handle. The stress hormones adrenaline, epinephrine, noradrenaline,
norepinephrine, and dopamine flood through your body. Sharpening your reflexes
and giving you better and more focused concentration. Your adrenal cortex
raises production of another stress hormone called cortisol. This releases
glycogen stores to your muscles for a burst of energy. Your body thinks you’re
in immediate, life-threatening danger and prioritizes its resources accordingly.
Well you may say if my body can handle a life-threatening danger cant it handle
stress from work or your boss even? Sadly the answer is no. The problem is that
it’s a different kind of stress altogether. You go to work and stress about
deadlines or money. You bring that stress home with you and stress throughout
the night. Your body can’t tell the difference. In other words with chronic
stress your body is stuck in that fight or flight mode being faced with
constant stress. Your hormonal system is one of the major victims of chronic stress.
Your body maintains a balance between stress and relaxation, regulated by the
cycle of two hormones cortisol which stimulates wakefulness, and melatonin
which causes sleep. Cortisol and melatonin fluctuate during the day in a cycle
known as your circadian rhythms – cortisol peaks in the morning and dips in the
evening, when melatonin takes over during sleep. By stimulating continuous
production of cortisol, chronic stress causes an imbalance in your hormonal
cycle and disruption of your circadian rhythms. Instead of giving way to
melatonin in the evening. Cortisol stays high leaving you lying awake because
your body never got the signal to wind down and prepare for sleep. Another way high cortisol disturbs your
hormonal balance is by causing a condition called adrenal fatigue. In the short
term, cortisol robs your digestive and immune systems of energy to give you a
rush of strength Adrenal fatigue is the price you pay when your body extends
this emergency trade-off into the long run. Adrenal fatigue can lead to
illnesses like gastrointestinal disorders like GERD, IBS, and even food
allergies. It will also affect your immune system. So in short get plenty of
sleep. Don’t stay up late or be a hero and survive off of 4 hours of sleep.
Your body will thank you for it!!!
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