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Sleep Hacking: How to Optimize Your Sleep for Success

We spend a significant portion of our lives sleeping. Recharging, dreaming, and restoring are parts of everyone’s life no matter where you live or who you are. So, why do so many of us struggle with our sleep? And how can we change the way we think about sleep for success?

‘Sleep hacking’ has become a buzzword in the world of startups and entrepreneurship.

Essentially, sleep hacking is where you try to streamline your sleeping pattern. By reducing the time spent falling asleep and reducing the amount of sleep in general, you can free up some crucial hours in the day… well, crucial for those that run multiple businesses or have demanding careers.

But there is consternation when it comes to sleep hacking.

Is it advisable? Is it good for you?

We’re going to explore this subject a bit more and see if we can answer some of those questions.

Famous Sleep Hackers

Some of the most famous people in the world have had unusual and demanding sleep patterns.

Is this really feeding into their success? Or is it an unnecessary measure against a busy schedule?

After all, sleeping well is incredibly important for performance and even dreaming can be extremely illuminating. Some of the world’s greatest creators, inventors, and innovators have had world-changing ideas in their sleep.

So, who among us is able to get by on very little sleep? Some famous ‘sleep hackers’ include:

  • Jack Dorsey, Twitter CEO. Jack splits his time between two of his startups, Twitter and Square. This means he can spend up to 20 hours a day at work. Jack gets by on four to six hours of sleep a night.
  • Marissa Meyer, Yahoo CEO. Marissa can often work up to 130 hours a week, leaving just 5 hours a night to sleep.
  • Barack Obama, Former US President. Obama’s presidential schedule only allowed for six hours of sleep a night. And when you’re running the largest economy in the world, that sleep is very liable to be interrupted by a myriad of crises.
  • Martha Stewart, President of Martha Stewart Omnimedia. As the president of a media company that’s responsible for four major publications and more, Martha was often reduced to just four hours of sleep a night.
  • Nikola Tesla, Famous Inventor. A man who truly changed the world, Nikola Tesla’s diary suggests that he would sleep as little as two hours a night.
nikola tesla sleep hacking
Via interestingengineering.com

Sleep Hacking and Your Health

While it’s ideal to get at least 8 hours of sleep each night, the idea of sleeping just half of that seems preposterous. The reality is we’re all wired up differently when it comes to sleep.

Some of us will really feel sleeping less than 8 hours of sleep the next day. Some of us can probably get by on around 6 hours without any noticeable difference.

And it is true that 8 hours of sleep is optimum but not essential to everyone. And it’s up to you to figure out if you’re able to cope. Trying to jump in at the deep end and sleeping only 2 hours like Nikola Tesla is very likely to backfire and is not recommended in any way. But you can start phasing down your sleep if sleep hacking is something you think you can do and would benefit from.

The actual benefit of sleep hacking is also key here. For these famous sleep hackers, it’s quite a stretch to say that by having a few extra hours in the day (in some cases just two or three), it’s enabled them to reach the lofty heights they have. And we’re not saying for one second that if you start sleep hacking, you’ll become a famous CEO. There are also plenty of ways to perform better in life while still enjoying 8 hours of good sleep every night.

If you are time-poor, then sleep hacking can create a few extra hours of crucial time for you. But you have to be willing to use that time effectively.

If you know that you really can’t handle that amount of sleep, then you can look at other tactics and changes you can make in your life. Think about your time management and your lifestyle. Maybe a reduction in sleeping hours isn’t what you need, but rather a change in sleeping times.

Are you more productive in the morning? Get up earlier and ride the crest of your productive morning waves.

Are you more of a night owl? See how you can use that to your advantage.

How Can You Start Improving Your Sleep Today?

sleep hacking tip

There are a number of steps you can take to start improving your sleep before you venture into the world of sleep hacking:

Supplements – Supplementing your diet with vitamins and minerals is one step on the way to better sleep. Vitamin D, Magnesium, and oils with Omega 3 are your friend here.

Diet – What you eat also ties in to how you sleep. Your brain is the organ with the highest fat content in your body. So, high-quality fats will feed your brain the right way and can help improve your sleep.

Sleeping Position – The way you sleep can make a big difference. For instance, sleeping on your back can create tension on your hips and lower back. It’s also linked to higher instances of sleep paralysis. Sleeping on your side is better and even sleeping at a slight incline can help improve quality, too.

Invest in it – Invest in your sleep with things like a weighted blanket or sleep trackers. There are high-spec apps that can tell you more about your sleep and sleep quality. You spend roughly a third of your life asleep, investing in it is welcome!

Reduce Your Exposure to Light – In a world of screens, the light emanating from them can later affect our sleep, especially when you’re scrolling your timeline in bed waiting to fall asleep. A good rule of thumb is to try and not look at any kind of screen for at least 20 minutes before going to sleep. Another good tip is to go for a walk when you’re done with your phone. Avoid interacting with any kind of screen when you’re back.

Meditation – Mindfulness meditation techniques have been shown to improve sleep. If you can create the right conditions of your sleep and then engage in some mental exercises that allow you to let go of your day and focus on your breath, this can naturally lead to a good, deep sleep.

See Also: Questions and Answers: A Beginners Guide to Meditation

Sleep Cold – Heat wakes up at night and humidity interferes with your sleep. Although a cold shower generally wakes you up, having one before bed isn’t a bad idea to reduce your body temperature. Alternatively, lower the temperature in a room if you can.

While sleep hacking isn’t for everyone, there are definitely some concrete and simple measures you can start enacting today that can help. Another thing to consider is whether your sleep is what you should be focusing on.

Would you be better off streamlining other parts of your life? We would say that looking to reduce your sleep should be one of your final resorts. What good is sleep hacking if you’re going to be tired and well below your full performance capacity all day?

The post Sleep Hacking: How to Optimize Your Sleep for Success appeared first on Dumb Little Man.

11 Surprising Reasons Why You Can’t Sleep

Getting a good night’s sleep is critical to your mental and physical well-being. Few things are more frustrating than when you lay down, and you simply can’t go to sleep. We’re going outline several common but surprising reasons why you can’t sleep below.

You Have Blue-Light Insomnia

Experts (and maybe even your family) has repeated time and time again to turn off the electronics before you go to bed. If you don’t, you could fall victim to blue-light insomnia. Your electronic devices emit a blue light when you turn them on, and this could suppress your natural melatonin production. The bad news is, this can delay it even if you turn off your device three hours before bed. You can negate this by buying a pair of glasses that come specially designed to block blue light.

See Also: Preventing Blue Light-Related Health Problems

You Have an Old Mattress

old mattress

Ideally, you should consider replacing your mattress every 10 or 15 years at the maximum. Not having a comfortable mattress can make it difficult for you to get comfortable enough to drift off to sleep. This is often a silent culprit as we get so used to our old lumpy beds.
With the sheer variety of mattresses available to buy, you can pick out a mattress that is firm or soft enough to suit your needs. This can help you fall asleep quickly, not toss and turn, and wake up feeling refreshed and ready to take on the day.

See Also: 3 Negative Effects of Bad Mattresses You Need To Be Aware Of

You Had a Drink (or Two) Before Bed

Unfortunately for people who like to have a drink or two before bed, alcohol can induce insomnia and make it difficult for you to stay asleep. Alcohol can cause a rebound effect and result in a more fragmented and lighter sleeping pattern. You’ll want to limit your alcohol intake and stop drinking around three hours before you go to bed.

You Take Prescription Medications

Do you take diuretics for your blood pressure? If so, they can make you have to get up and go to the bathroom more during the night. If you take antidepressants, they can give you a boost of energy that keeps you up hours past your bedtime. Schedule a visit with your doctor and ask them for the best times to take your prescriptions. Make sure that these times don’t interfere with your sleep schedule.

You Routinely Take Naps

It’s natural for your energy levels to fall between two and three in the afternoon. This is when you experience the afternoon slump where all you want to do is nap. If you give in to the temptation and take a short nap, this can throw your sleep schedule off. If this sounds like you, try to schedule a little physical activity from two and three. Not only will you feel more energized, but it’ll wear you out for bedtime.

You Unknowingly Had Caffeine

food with caffeine

When you think of caffeine, coffee or soda are usually the two main things that come to mind. However, caffeine is in a lot of everyday foods and beverages that people don’t even realize. For example, chocolate and iced tea contain levels of caffeine. If you think this is why you can’t fall asleep, try cutting it out after you eat your lunch.

You’re Going Through Menopause

Menopause can wreak havoc on your entire body, and it can cause mental and physical problems. Nearly a quarter of women who are menopausal experience hot flashes. Waking up hot and sweaty is an unpleasant experience for anyone, and it can be hard to go back to sleep. Although it may not be feasible to stop your hot flashes, you can use a buckwheat pillow and sheets that wick moisture away.

You Have Poor Sleep Habits

Poor sleep habits can make it difficult to fall asleep, stay asleep, and wake up feeling happy and refreshed. Maybe you don’t have a set bedtime, or you prefer nights to mornings. You can improve your sleep habits by setting a bedtime and sticking to it, cutting caffeine out in the early afternoon, wearing blue light glasses at night, and giving yourself some quiet time before bed to unwind.

You Sleep In On The Weekends

Yes, sleeping in on Saturdays and Sundays can feel amazing when you do it. However, it can throw your biological rhythm off. This can make it challenging to fall asleep Sunday night, and you can ruin your sleep schedule for the entire week. Instead of sleeping in, set your alarm for around the same time that you normally get up. You might hit the snooze button a few times, but you’ll feel better come Monday morning.

You Sleep With Your Pets

sleep with pets

Lots of people like to have their pets in their beds when they go to sleep. However, this can cause problems if you have an allergy or sensitivity to pet dander. Also, animals tend to be more active and move around during the night. If they’re in bed with you, they could disturb your sleep every time they move.

Your Pillow Gets Too Hot

Sleeping on a cool pillow can actually work to lower your core body temperature. As your body temperature drops, you’ll start to feel groggy. This can help you fall asleep much faster than you traditionally would, and you may even stay asleep longer. You can get a special cooling pillow or add an ice pack to your pillow.

The post 11 Surprising Reasons Why You Can’t Sleep appeared first on Dumb Little Man.

Want Better Workouts? Hit the Sack Early

We’re overextended and exhausted, but we have weights to lift, miles to run, and muscles to build.

The problem, though, is that the only time many people have to achieve fitness goals often overlaps with (what should be) bedtime. It’s a Catch-22.

Sleep isn’t something to tamper with. It’s serious business. We need at least seven hours to lower our risks of developing cardiovascular disease, diabetes, obesity, and depression. On top of that, getting enough sleep keeps us from dealing with energy-draining hormonal changes.

Plus, when gymgoers miss recovery or rest for the sake of fitting in a workout, they risk losing momentum because muscles recover during sleep. In fact, a lack of muscular definition might have less to do with the weights you lift and more to do with the z’s you get.

So are we doomed to become fit zombies, or is there a way out of this self-afflicted sleep deprivation?

Why We Sacrifice Sleep

Most of us love to sleep, yet we willingly keep ourselves from getting the right amount. We think, “If I can just get enough sleep to function and still get my workout in, I’ll be ahead of the game.”

That’s the wrong outlook.

Without sleep, we start to exhibit negative behaviors. We can’t wind down, concentrate, or regulate our appetites. But just one night with a full eight hours of rest can start to reverse these issues. Still, that can be a tall order for fitness aficionados who are locked in a sleep-deprived cycle.

Bryan Cole, our company’s team manager, knows and understands the power of sleep. After decades of working in the nutrition industry and with elite athletes, he sees sleep and exercise as a two-way relationship. He operates under the philosophy that exercise promotes better sleep and that sleep promotes better exercise. GoPro skier Chris Benchetler and the first free climber of the Dawn Wall of Yosemite’s El Capitan, Tommy Caldwell, are among those who share Bryan’s philosophy.

Bryan aims for nine hours of sleep every night but sometimes settles for eight. Consistent rest keeps his work and athletic performance at optimal levels. Haven’t reached this caliber of discipline quite yet? All is not lost — even if last night’s sleep was.

Training Your Brain for Sleep

Realign your priorities and incorporate these strategies into your habits for successful snoozing and better workouts:

Drink enough water

get hydrated

Simply staying hydrated will ensure you feel like you’re in top shape when it’s time to hit the hay. The National Sleep Foundation notes that people low on hydration don’t sleep as deeply, making them more susceptible to groggy, moody mornings.

See Also: Top 5 Tips On How To Stay Hydrated

Eat dinner early

Eating a big meal before bed is a bad decision. A stomach focused on digestion is not a stomach focused on staying asleep. Need to eat late? Resist the temptation to eat anything resembling a heavy meal. Instead, opt for light foods with fewer sugars and carbs, such as pumpkin seeds, turkey, and avocado.

Limit alcohol

Ever gone to sleep exhausted after drinking a glass or two of beer only to wake up wide-eyed at 3 a.m.? This is why some athletes avoid alcohol altogether. If you do enjoy a drink with dinner occasionally, go easy and stop drinking within four hours of bedtime.

Limit caffeine

Many athletes swear by caffeine in all its forms, from energy drinks to super-robust coffee. Although it can boost their stamina temporarily, it can also destroy a nightly routine. As with alcohol, stop drinking caffeine at least four hours before you climb into bed.

Adjust your sleeping space

Think dark, cool, and quiet when designing a sleeping space. If you’re on the road, a white noise machine, earplugs, or an eye pillow can help. At home, choose pillows and a mattress that offer support. Keep the ambient temperature at 67 degrees, and make sure to keep the electronics out of the bed.

Go to bed at the same time every night

Heading to bed at the same time each night gets you into a sleeping groove. Plus, it makes waking up early less difficult. Don’t make weekends an exception. If you stayed up late on Saturday, force yourself to get out of bed early on Sunday rather than sleep in. While it might not be your most mentally sharp day that week, you’ll stay in sync.

See Also: 9 Sleep Hacks to Elevate Your Mood and Improve Your Health

Sleep without clothes

sleep without clothes

Climbing into bed without wearing clothing allows you to be freer to sleep soundly and comfortably. Worried you’ll get too chilly? Cover your bed with breathable sheets and blankets. It’ll be less difficult than you think to get used to sleeping in the nude.

You’ll never hit your fitness A-game without enough rest. Resolve to place more importance on slumber and kick your athleticism into high gear.

The post Want Better Workouts? Hit the Sack Early appeared first on Dumb Little Man.

Mental well-being took center stage at CES 2019

This week, the Las Vegas Convention Center was packed with many of the year’s biggest new devices. But over the last several years, The Sands has become the place where the real magic happens. The segment of the show known as Eureka Park is where the startups and accelerators congregate, often times showing off products that are still years away.

A quick walk around the floor (insofar as someone can walk quickly with that much humanity slowly shuffling through the halls) sheds a lot of light on the industry’s biggest trends. Plenty are holdovers from previous years — smart home and wearables continue to dominate —  but others offer insight into where the next several years of technology may be going.

One key trend that absolutely exploded this past year is mental well-being. Between the sleep, relaxation, concentration and meditation products on display, you couldn’t walk five feet without encountering another pitch. The list includes some familiar faces (to us, at least) like the Muse meditation and sleep headsets and a whole slew of new entrants.

The trajectory tracks if you consider many of these products a kind of extension of the fitness trackers that were all the rage a few years back. First startups pushed to keep our bodies in shape, moving on to sleep tracking and, eventually, our minds. The accessibility of sensors that can track things like basic brain activity have helped push the concept along.

It’s a worthy cause, of course. The proliferation of many technologies has done some pretty rough stuff to our bodies and brains over the years. Wouldn’t it be great if tech could also turn that around.

In many cases, the use is clear. Decades of scientific studies have demonstrated the value simply sitting quietly during meditation practice can have on your stress levels and mental health. If a product can help you get into a routine, great. But there’s an even larger opportunity for snake oil salespeople than we saw on the fitness side.

Certainly the FDA has a role to play, ensuring that companies can’t make untested medical claims for their products, but much of the burden here will ultimately be placed on journalist and consumer alike. When it comes to this category, the placebo effect is very real.

The Growth of the Online Mattress Market

These days, people are getting new mattresses every 8 or 9 years as opposed to once every 10 years just a decade ago. Where did our sudden interest in buying beds come from? Why did the mattress market suddenly boom?

Online mattress retailers identified the complicated process of buying a bed and it overwhelms a lot of people. Here are the figures to help you understand:

  • 80% of shoppers look for free delivery as a factor when deciding where to purchase a mattress
  • 51% of shoppers look for a free trial before they make a decision
  • 35% of shoppers look for mattresses that come in compressed boxes for ease of delivery and set up

Recognizing that it’ll take a large paradigm shift to topple the brick and mortar portion of mattress sales, online retailers operate differently from traditional retailers.

Taking the guesswork out of buying a mattress, especially in an environment where the shopper can’t take the bed for a test, online mattress retailers often offer a generous return policy and some even offer free trials.

Shipped mattresses are compressed into rectangular boxes for ease of shipment and retailers eliminate the cost of shipping companies.

Online mattress sales, while still a fledgling industry, are already beginning to make a dent in the mattress economy. Though 85% of mattress sales are made via physical stores, like specialty chains, furniture stores, and department stores, 27% are made online and that number is quickly growing. As more consumers decide to try their luck online, the appeal of shopping for a bed from home becomes more and more real.

The Big Players:

Casper, founded in 2014, is probably the most well-known of all the online mattress companies because of its frequent sponsorship of popular content creators. Though mainly an online retailer, Casper has branched out into brick and mortar stores like Target.

casper-mattress
Via good housekeeping

Purple, founded in 2016, follows a similar marketing strategy as Casper by sponsoring podcast episodes and other online media. Purple mattresses hold a patented polymer design that relieves back pain and supports the spine.

Saatva, founded in 2010, is more on the high-end of online mattresses, offering luxury mattresses that are much more expensive than competitors. Their target consumer age is 30 to 65, unlike other online mattress companies that are marketing towards the millennial generation.

The more affordable options:

Tuft & Needle, founded in 2012, sells mattresses for almost half the price of its competitors. They refunded early buyers a total of $50,000 when the company discovered that they were selling a pillow that’s 25% higher than necessary.

tuft and needle mattress
Via toolsandtoys

Leesa, founded in 2014, donates one mattress for every ten sold. So far, more than 10,000 beds have been donated.

Aside from being a booming business, why does a lot of big companies want a piece of the mattress market so badly?

For many investors, the disruptive nature of this new industry is very attractive.

New technologies: Casper’s memory foam formula worked for companies and institutions like NASA, Muji, and IDEO.

The disruption is beneficial to investor and consumers alike. Founders saw problems within the existing mattress industry, including unfair markups and questionable sales tactics.

Tuft & Needle was developed by software developers who had this unique vision to make their company the Apple of mattress retailers.

As with any industry, innovation is necessary.

Our beds as we know them now are already a thing of the past. Soon, the entire industry will be completely digitized. The capabilities of the humble mattress are growing exponentially and even traditional retailers are waking up.

See Also: Do You Have The Right Mattress For Your Body Type?

Just take a look at these examples:

  • Sleep trackers help monitor breathing and restfulness during the night
  • Sensors that adjust firmness and softness or align your head to prevent snoring
  • Smart beds that are connected to other devices in the home

Online mattress companies aren’t just changing the way we buy beds; they are changing the way we think about mobile retail and how far we can take its capabilities.

The post The Growth of the Online Mattress Market appeared first on Dumb Little Man.

Tracking my life with tech to improve my life

 There’s this idea that if we quantify and track our lives, our lives will be better. But I’m not so sure about that. Over the past week, I’ve tracked both my sleep and bedroom air quality. Let’s first take a look at the Beautyrest Sleeptracker. The Sleeptracker comes with a couple of sensors that you put underneath your mattress. It tells you how much time you spent… Read More

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Why a company is recycling old coffee grounds to make bed sheets

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Take your coffee to bed.

The Australian bedding company Ettitude takes coffee grounds from local cafes to upcycle your morning jolt into their bamboo-coffee sheets.

The company launched a Kickstarter this month to get the bamboo-coffee blend tucked onto your bed by next month. They claim the coffee blocks odors, wicks away moisture, and keeps your bed fresh. 

Not bad for used coffee grounds.

Based on the company’s calculations, we drink 2.25 billion cups of coffee every day around the world. But most of the grounds to make those drinks go to waste. That’s where this company steps in and embeds the would-be wasted coffee grounds into yarn fibers made from recycled plastic water bottles. Read more…

More about Coffee, Sleep, Sleep Products, Tech, and Consumer Tech

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Why a company is recycling old coffee grounds to make bed sheets

TwitterFacebook

Take your coffee to bed.

The Australian bedding company Ettitude takes coffee grounds from local cafes to upcycle your morning jolt into their bamboo-coffee sheets.

The company launched a Kickstarter this month to get the bamboo-coffee blend tucked onto your bed by next month. They claim the coffee blocks odors, wicks away moisture, and keeps your bed fresh. 

Not bad for used coffee grounds.

Based on the company’s calculations, we drink 2.25 billion cups of coffee every day around the world. But most of the grounds to make those drinks go to waste. That’s where this company steps in and embeds the would-be wasted coffee grounds into yarn fibers made from recycled plastic water bottles. Read more…

More about Coffee, Sleep, Sleep Products, Tech, and Consumer Tech

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7 Reasons Why Life Is Overwhelming You (And How To Fix Them)

You may be feeling overwhelmed with life, burnt out, and losing energy.

You have work commitments. Your friends want you to come out for drinks after your busy schedule. Your personal space, that you intended to tidy when you got back from work, is still cluttered.

Simply put, your plate is full.

Although you don’t want to feel this stressed out all the time, there just isn’t enough time in the day to do the things you really want to do. And it’s destroying you and your self-esteem.

The good news is that it doesn’t always have to be this way. Here are seven reasons why you’re feeling overwhelmed with life and how you can easily solve them.

Reason #1 – You are going to bed too late

sleeping late

I know what you’re thinking. You go to bed late because the evenings are the only time you get to yourself. I get it.

But consider this:

Going to bed late leaves you feeling sluggish and lethargic the next day. This has an impact on the rest of your day because you’ve woken up and jumped straight into your busy routine without a moment’s thought about yourself.

The Solution

Go to bed one hour earlier and wake up an hour earlier. I know it’s tempting to go to bed as late as possible and lay in as much as you can, but by waking up an hour earlier every morning, you’ll have time to care for yourself.

You can journal, meditate, read a book, or workout. Starting your day like this sets you up right for the rest of the day. No matter what happens from there on, you know you’ve already had one hour to do something meaningful and worthwhile.

See Also: Get Strong, Sleep, Repeat: The Importance Of Sleeping

Reason #2 – You are financially stretched

We live in a society where we are advertised to all day long. We are bombarded by adverts and offers constantly. You’ll feel like you just need to keep up with the latest trend or you’ll feel like you’re ‘falling behind’.

This can easily make you feel overwhelmed, especially when you don’t have the money to buy all of the latest things. It can make you feel frustrated to the point that your self-esteem gets damaged.

The Solution

Create a budget and live within your means. If you really want to buy the latest gadget or devices, save a portion of your income until you can afford to buy it without going into debt. Set aside money to pay your bills and living expenses.

If you need to spend any more money, ask yourself if it’s really a necessity. Say “no” more often to everyday situations that require spending money unless it’s something that’s really important. The reason why you’re financially overwhelmed is because you’re not yet disciplined enough to say no. You’ve been conditioned to spend your money.

Reason #3 – You are socially bombarded

socially bombarded

So you’ve had a busy day at work. You can’t wait to get home, grab something to eat, and put your feet up. Then out of nowhere, your phone rings. It’s your best friend. She wants to go out for a couple of drinks to celebrate her promotion. You accept and tell yourself that it’s alright and you’ll have time for yourself at the end of the evening when you return home.

Unfortunately, it’s hard to resist your Whatsapp and Facebook messages that you end up laying in bed for hours and replying to your friends’ messages. No wonder you wake up feeling so lethargic and unmotivated.

The Solution

There’s nothing wrong with socializing with friends. But when you really don’t want to, just say no. Saying yes when you really mean no can only make you feel more overwhelmed.

Set an arrangement with yourself to put your phone on the other side of your bedroom at a certain time of night. For me, that’s 10:00 pm. That provides me some time to brush my teeth, get into bed and read a book before turning in for the night.

Reason #4 – Your personal environment is ‘visually noisy’

If your personal space is untidy and cluttered, it can create all sorts of disordered thoughts and feelings even if you don’t realize it. A pile of books on the nightstand, a countertop full of dishes and random items cluttered together on the dining room table can make you feel more stressed out.

Just looking at and being around all those things can release the stress hormone Cortisol. It can make you feel tired and unmotivated.

The Solution

Select one area of your physical space that you want to tidy up and start there. It might be your nightstand, dining room table, or your desk. It doesn’t matter where you start – just start somewhere.

Once you’ve tidied away the clutter and got rid of any trash, you need to maintain a habit of tidying your space so that things won’t build up again. It can be as simple as putting a book back on the shelf or putting a cup in the sink rather than leaving it empty on the table. Make a point of being mindful about this every day and notice how different you feel as a result.

Reason #5 – You don’t have a calendar

Or maybe you do, but it’s poorly organized. One of the biggest causes of stress and overwhelm is the feeling of not being in control of your time. It’s really easy to give away chunks of your time to those who request it even when you don’t want to. As a result, you’ll end up feeling like you’re doing everything for everyone else and neglecting your own needs. It can lead to burnout and feelings of resentment.

The Solution

Take back control of your time! Get yourself a calendar and block in your most important and non-negotiable activities, such as work or medical appointments. Next, set appointments with yourself. Use this time to do what’s meaningful to you.

It just comes down to saying no and guarding your time wisely. It doesn’t always mean that you won’t help anybody. You just need to have self-respect to dedicate some time to your own development and to do things that make you feel happy and fulfilled.

Reason #6 – You lack self-perspective

Self-perspective is the ability to look at your life objectively without attaching emotions to it. When daily life is stifling you and you feel overwhelmed by everything, it’s really hard to zoom out and see the big picture.

The Solution

This is where a couple of dots are connected. By either 1) getting up and hour earlier or 2) putting your phone on the other side of your bedroom before you get into bed, you are giving yourself that time to reflect. If you like to journal, then this provides a great opportunity to zoom out objectively and be honest about what you see.

Reason #7 – You lack self-awareness

Self-awareness is the ability to go inward to feel what’s going on inside you, rather than what’s going on outside of you. When you lack self-awareness, you aren’t connecting with your feelings. Essentially, you are ignoring the warning signs that your body is giving to you. This leads to you not being able to act on what your gut is telling you and that may leave you feeling trapped in certain situations or circumstances.

The Solution

This is the perfect time to start a daily meditation practice. You’ll only need ten minutes per day but this little window of time is enough to provide you with amazing benefits. You’ll be able to check in with your feelings so that you can be calmer, sharper, and much less stressed.

Imagine waking up in the morning feeling energized and eager. Imagine what it’d feel like to sail through the day with confidence. You know exactly where your life is going.

Feeling overwhelmed sucks. However, once you know the things that make you feel overwhelmed with life, you can easily resolve the issues and you’ll be amazed at how quickly your life will change.

See Also: Questions and Answers: A Beginners Guide to Meditation

You can step off at any time. You are in control.

The post 7 Reasons Why Life Is Overwhelming You (And How To Fix Them) appeared first on Dumb Little Man.

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Yoga and Health: From Better Mental Health To Improved Sleep Quality

Did you know that yoga and health are intertwined?

Although a spiritual practice at its core, the Western world views the ancient practice of yoga mostly through the lens of holistic healing. Even the National Institutes of Health classifies yoga as a form of Complementary and Alternative Medicine (CAM). But there is some truth to this because at the core of yoga philosophy is a focus on one’s health with the purpose of preparing the mind and body for enlightenment. Furthermore, the healing benefits of yoga are now widely recognized within the medical community thanks to a growing body of research confirming the yoga’s healing power.

Most of these studies found that yoga prevents stress-related diseases and improves overall health and well-being. Considered a holistic practice, yoga is said to heal the mind, body, and soul. Whatever ailment you may be suffering, yoga can help you without any risk of side effects.

If you need more convincing on why you should start practicing yoga, here are a couple of the health benefits yoga provides.

Better mental health

yoga mental health

According to an article published in the International Journal of Yoga, mental health problems such as anxiety and depression are one of the most common reasons why people seek alternative treatments such as yoga.

Yoga seems to be just as effective, if not better, like medication and talk therapy in relieving the symptoms of mental illness. The reason for this being that yoga helps one relax by downregulating the hypothalamic–pituitary–adrenal axis (HPA axis) which is, almost without exception, overactive in people with mental disorders.

Put simply, yoga helps one achieve tranquility of the mind, greater levels of well-being, relaxation, improved self-esteem, lowered irritability, and a positive outlook on life, all of which are lacking in people with anxiety and depression. The mood-boosting benefits of yoga are also long-lasting and become permanent aspects of one’s outlook on life.

Reduced stroke and heart attack risk

Chronic stress is now recognized as a major contributing factor for atherosclerosis, a condition which increases a person’s risk of stroke and heart attacks. But yoga does not solely reduce your risk of stroke via stress relief.

The deep breathing and stretching during yoga practice are known to help thin the blood and as such reduce your risk of blood clots. Twisting poses wring out the venous blood in internal organs, and this allows oxygen-rich blood to reach these organs once the twist is released.

Similarly, inverted poses help the venous blood in the lower extremities go back to the heart and into the lungs where it is oxygenated. Yoga postures that increase heart rate can also provide aerobic-like benefits to the heart muscle, strengthening the heart and with this reducing the danger of stroke and heart attack.

Greater flexibility and strength

Stiff joints, sore muscles, and poor function biomechanics are today’s common complaints that tend to get worse with age. Regular yoga practice can help prevent age-related decline in flexibility and strength.

This is simply because yoga postures help gets your body through a whole range of movements that inevitably lead to greater flexibility and muscle strength. One of the main reasons why people develop arthritis with age is simply limited and repetitive movements that lead to muscle atrophy and joint cartilage wasting.

Yoga can help with other age-related problems as well such as osteoporosis, cognitive decline, hormonal imbalances, and even urinary incontinence. Because incontinence can result from weak pelvic floor muscles, yoga postures that strengthen the pelvic floor can provide much relief just like Kegel exercises for men and women.

See Also: 13 Yoga Trends To Immerse Yourself In On Your Journey To Health & Happiness

Improved sleep quality

sleep quality

According to the Centers for Disease Control and Prevention’s (CDC), as much as 1 in 3 US adults are not getting the sufficient amount of sleep. This is rather concerning considering that sleep disorders increase a person’s risk of systematic disease, mental illness, and even cancer.

One of the main reasons why people of today seem to have trouble sleeping is an overactive nervous system. Yoga calms the central nervous system by helping you turn your senses inward which inevitably bring you into a relaxed state of mind – something that is crucial for quality sleep.

A study that was published in Alternative Therapies in Health and Medicine even found that older adults practicing meditative yoga for 12 weeks reported better overall sleep quality, reduced anxiety and depression, reduced fatigue, greater vitality, and improved sense of well-being.

See Also: Are You Sleep Deprived? 8 Health Risks Of Poor Sleep 

Stronger immune system

One of the strongest side effects of chronic stress is a weakened immune system. On the other hand, the stress-reducing benefits of yoga are known to lead to overall greater vitality by strengthening immune system functioning.

Our immune system protects us from pathogenic diseases but also from cancer, autoimmune disorders, allergies, and general disease-susceptibility. Because stress leads to the suppression of the mechanisms that control the immune system such as T-cell production, our risk of becoming ill increases.

Yoga can help keep us disease-free thanks to the stress-relief it provides but also by improving blood flow to vital organs, establishing hormonal balances, and making us more attentive to our health by increasing our awareness.

Conclusion

In today’s hectic world, stress is taking a toll on our health and well-being. Reducing your stress levels can make a big difference for your health, but this seems to be easier said than done.

Thankfully, the ancient wisdom of yoga that’s over 3000 years old has provided us with the secrets to keeping our mind’s at ease during the most stressful times. But the gentle stretching and deep breathing in yoga also help us stay healthy throughout life.

Yoga postures improve flexibility, joint health, and cardiovascular functioning. The result is no more aches and pains. Yoga also strengthens our immune system which research shows is important not just for fighting viruses, but also for preventing cancer and chronic illness.

In short, yoga as a holistic practice treats our body as a whole and provides healing from within. Practicing yoga will provide you with more health benefits than you can count.

 

The post Yoga and Health: From Better Mental Health To Improved Sleep Quality appeared first on Dumb Little Man.

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Yoga and Health: From Better Mental Health To Improved Sleep Quality

Did you know that yoga and health are intertwined?

Although a spiritual practice at its core, the Western world views the ancient practice of yoga mostly through the lens of holistic healing. Even the National Institutes of Health classifies yoga as a form of Complementary and Alternative Medicine (CAM). But there is some truth to this because at the core of yoga philosophy is a focus on one’s health with the purpose of preparing the mind and body for enlightenment. Furthermore, the healing benefits of yoga are now widely recognized within the medical community thanks to a growing body of research confirming the yoga’s healing power.

Most of these studies found that yoga prevents stress-related diseases and improves overall health and well-being. Considered a holistic practice, yoga is said to heal the mind, body, and soul. Whatever ailment you may be suffering, yoga can help you without any risk of side effects.

If you need more convincing on why you should start practicing yoga, here are a couple of the health benefits yoga provides.

Better mental health

yoga mental health

According to an article published in the International Journal of Yoga, mental health problems such as anxiety and depression are one of the most common reasons why people seek alternative treatments such as yoga.

Yoga seems to be just as effective, if not better, like medication and talk therapy in relieving the symptoms of mental illness. The reason for this being that yoga helps one relax by downregulating the hypothalamic–pituitary–adrenal axis (HPA axis) which is, almost without exception, overactive in people with mental disorders.

Put simply, yoga helps one achieve tranquility of the mind, greater levels of well-being, relaxation, improved self-esteem, lowered irritability, and a positive outlook on life, all of which are lacking in people with anxiety and depression. The mood-boosting benefits of yoga are also long-lasting and become permanent aspects of one’s outlook on life.

Reduced stroke and heart attack risk

Chronic stress is now recognized as a major contributing factor for atherosclerosis, a condition which increases a person’s risk of stroke and heart attacks. But yoga does not solely reduce your risk of stroke via stress relief.

The deep breathing and stretching during yoga practice are known to help thin the blood and as such reduce your risk of blood clots. Twisting poses wring out the venous blood in internal organs, and this allows oxygen-rich blood to reach these organs once the twist is released.

Similarly, inverted poses help the venous blood in the lower extremities go back to the heart and into the lungs where it is oxygenated. Yoga postures that increase heart rate can also provide aerobic-like benefits to the heart muscle, strengthening the heart and with this reducing the danger of stroke and heart attack.

Greater flexibility and strength

Stiff joints, sore muscles, and poor function biomechanics are today’s common complaints that tend to get worse with age. Regular yoga practice can help prevent age-related decline in flexibility and strength.

This is simply because yoga postures help gets your body through a whole range of movements that inevitably lead to greater flexibility and muscle strength. One of the main reasons why people develop arthritis with age is simply limited and repetitive movements that lead to muscle atrophy and joint cartilage wasting.

Yoga can help with other age-related problems as well such as osteoporosis, cognitive decline, hormonal imbalances, and even urinary incontinence. Because incontinence can result from weak pelvic floor muscles, yoga postures that strengthen the pelvic floor can provide much relief just like Kegel exercises for men and women.

See Also: 13 Yoga Trends To Immerse Yourself In On Your Journey To Health & Happiness

Improved sleep quality

sleep quality

According to the Centers for Disease Control and Prevention’s (CDC), as much as 1 in 3 US adults are not getting the sufficient amount of sleep. This is rather concerning considering that sleep disorders increase a person’s risk of systematic disease, mental illness, and even cancer.

One of the main reasons why people of today seem to have trouble sleeping is an overactive nervous system. Yoga calms the central nervous system by helping you turn your senses inward which inevitably bring you into a relaxed state of mind – something that is crucial for quality sleep.

A study that was published in Alternative Therapies in Health and Medicine even found that older adults practicing meditative yoga for 12 weeks reported better overall sleep quality, reduced anxiety and depression, reduced fatigue, greater vitality, and improved sense of well-being.

See Also: Are You Sleep Deprived? 8 Health Risks Of Poor Sleep 

Stronger immune system

One of the strongest side effects of chronic stress is a weakened immune system. On the other hand, the stress-reducing benefits of yoga are known to lead to overall greater vitality by strengthening immune system functioning.

Our immune system protects us from pathogenic diseases but also from cancer, autoimmune disorders, allergies, and general disease-susceptibility. Because stress leads to the suppression of the mechanisms that control the immune system such as T-cell production, our risk of becoming ill increases.

Yoga can help keep us disease-free thanks to the stress-relief it provides but also by improving blood flow to vital organs, establishing hormonal balances, and making us more attentive to our health by increasing our awareness.

Conclusion

In today’s hectic world, stress is taking a toll on our health and well-being. Reducing your stress levels can make a big difference for your health, but this seems to be easier said than done.

Thankfully, the ancient wisdom of yoga that’s over 3000 years old has provided us with the secrets to keeping our mind’s at ease during the most stressful times. But the gentle stretching and deep breathing in yoga also help us stay healthy throughout life.

Yoga postures improve flexibility, joint health, and cardiovascular functioning. The result is no more aches and pains. Yoga also strengthens our immune system which research shows is important not just for fighting viruses, but also for preventing cancer and chronic illness.

In short, yoga as a holistic practice treats our body as a whole and provides healing from within. Practicing yoga will provide you with more health benefits than you can count.

 

The post Yoga and Health: From Better Mental Health To Improved Sleep Quality appeared first on Dumb Little Man.

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Yoga and Health: From Better Mental Health To Improved Sleep Quality

Did you know that yoga and health are intertwined?

Although a spiritual practice at its core, the Western world views the ancient practice of yoga mostly through the lens of holistic healing. Even the National Institutes of Health classifies yoga as a form of Complementary and Alternative Medicine (CAM). But there is some truth to this because at the core of yoga philosophy is a focus on one’s health with the purpose of preparing the mind and body for enlightenment. Furthermore, the healing benefits of yoga are now widely recognized within the medical community thanks to a growing body of research confirming the yoga’s healing power.

Most of these studies found that yoga prevents stress-related diseases and improves overall health and well-being. Considered a holistic practice, yoga is said to heal the mind, body, and soul. Whatever ailment you may be suffering, yoga can help you without any risk of side effects.

If you need more convincing on why you should start practicing yoga, here are a couple of the health benefits yoga provides.

Better mental health

yoga mental health

According to an article published in the International Journal of Yoga, mental health problems such as anxiety and depression are one of the most common reasons why people seek alternative treatments such as yoga.

Yoga seems to be just as effective, if not better, like medication and talk therapy in relieving the symptoms of mental illness. The reason for this being that yoga helps one relax by downregulating the hypothalamic–pituitary–adrenal axis (HPA axis) which is, almost without exception, overactive in people with mental disorders.

Put simply, yoga helps one achieve tranquility of the mind, greater levels of well-being, relaxation, improved self-esteem, lowered irritability, and a positive outlook on life, all of which are lacking in people with anxiety and depression. The mood-boosting benefits of yoga are also long-lasting and become permanent aspects of one’s outlook on life.

Reduced stroke and heart attack risk

Chronic stress is now recognized as a major contributing factor for atherosclerosis, a condition which increases a person’s risk of stroke and heart attacks. But yoga does not solely reduce your risk of stroke via stress relief.

The deep breathing and stretching during yoga practice are known to help thin the blood and as such reduce your risk of blood clots. Twisting poses wring out the venous blood in internal organs, and this allows oxygen-rich blood to reach these organs once the twist is released.

Similarly, inverted poses help the venous blood in the lower extremities go back to the heart and into the lungs where it is oxygenated. Yoga postures that increase heart rate can also provide aerobic-like benefits to the heart muscle, strengthening the heart and with this reducing the danger of stroke and heart attack.

Greater flexibility and strength

Stiff joints, sore muscles, and poor function biomechanics are today’s common complaints that tend to get worse with age. Regular yoga practice can help prevent age-related decline in flexibility and strength.

This is simply because yoga postures help gets your body through a whole range of movements that inevitably lead to greater flexibility and muscle strength. One of the main reasons why people develop arthritis with age is simply limited and repetitive movements that lead to muscle atrophy and joint cartilage wasting.

Yoga can help with other age-related problems as well such as osteoporosis, cognitive decline, hormonal imbalances, and even urinary incontinence. Because incontinence can result from weak pelvic floor muscles, yoga postures that strengthen the pelvic floor can provide much relief just like Kegel exercises for men and women.

See Also: 13 Yoga Trends To Immerse Yourself In On Your Journey To Health & Happiness

Improved sleep quality

sleep quality

According to the Centers for Disease Control and Prevention’s (CDC), as much as 1 in 3 US adults are not getting the sufficient amount of sleep. This is rather concerning considering that sleep disorders increase a person’s risk of systematic disease, mental illness, and even cancer.

One of the main reasons why people of today seem to have trouble sleeping is an overactive nervous system. Yoga calms the central nervous system by helping you turn your senses inward which inevitably bring you into a relaxed state of mind – something that is crucial for quality sleep.

A study that was published in Alternative Therapies in Health and Medicine even found that older adults practicing meditative yoga for 12 weeks reported better overall sleep quality, reduced anxiety and depression, reduced fatigue, greater vitality, and improved sense of well-being.

See Also: Are You Sleep Deprived? 8 Health Risks Of Poor Sleep 

Stronger immune system

One of the strongest side effects of chronic stress is a weakened immune system. On the other hand, the stress-reducing benefits of yoga are known to lead to overall greater vitality by strengthening immune system functioning.

Our immune system protects us from pathogenic diseases but also from cancer, autoimmune disorders, allergies, and general disease-susceptibility. Because stress leads to the suppression of the mechanisms that control the immune system such as T-cell production, our risk of becoming ill increases.

Yoga can help keep us disease-free thanks to the stress-relief it provides but also by improving blood flow to vital organs, establishing hormonal balances, and making us more attentive to our health by increasing our awareness.

Conclusion

In today’s hectic world, stress is taking a toll on our health and well-being. Reducing your stress levels can make a big difference for your health, but this seems to be easier said than done.

Thankfully, the ancient wisdom of yoga that’s over 3000 years old has provided us with the secrets to keeping our mind’s at ease during the most stressful times. But the gentle stretching and deep breathing in yoga also help us stay healthy throughout life.

Yoga postures improve flexibility, joint health, and cardiovascular functioning. The result is no more aches and pains. Yoga also strengthens our immune system which research shows is important not just for fighting viruses, but also for preventing cancer and chronic illness.

In short, yoga as a holistic practice treats our body as a whole and provides healing from within. Practicing yoga will provide you with more health benefits than you can count.

 

The post Yoga and Health: From Better Mental Health To Improved Sleep Quality appeared first on Dumb Little Man.

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Five Ways of Overcoming the Problem of Getting Sleep

Sleep. An important and inevitable physiological body function. An effortless activity in past years but an increasingly difficult one in the present day.

Many people in our contemporary society are struggling with sleep — correctly termed insomnia — in their daily lives. The lack of it has been shown by scientist to have a ripple effect on the overall productivity and health outcomes of individuals.

Sleep has increasingly become elusive partly due to tremendous changes in sleep-wake patterns and technology that has infiltrated in every human living space including bedrooms. A change in work operations has taken a more white-collar approach with the same technology making work easier through mechanization of work. The result is often people who sit behind computers and devices the whole day with minimum physical activities.

Worse still, the mobile technological gadgets evolution has hooked people onto their laptops, mobile phones, and tablets while they are traveling, dining, and even when they retire to bed. The lack of physical exhaustion and the addiction to mobile devices at bedtime has led to the steadily increasing problem of inadequate sleep.

This article will present rather unempirical solutions that will sure help in getting over the trouble of going to sleep.

Make yourself tired

get physically tired

Lack of adequate physical activity may in the long run affect your sleep pattern. Increasing your physical activity ensures your body is literally tired and leaves it craving for rest.

Ways of increasing your physical activity may include taking a jog, walking to work (for considerable distances), standing in the office (if that is allowed) and hitting the gym. Indeed, the gym is the most effective way of ensuring you crawl right home and to bed after gym. The intense exercises ensure you are exhausted, and you will find yourself falling asleep even on the couch too sleepy even to walk to bed. But hey, we want to sleep, don’t we? A shower after a physically exhausting day will ensure you sleep even before you know it.

Think about sleep

The second solution has something to do with the mind. Whenever you retire to bed and have trouble falling asleep, think about sleep. Yes, tuck warm, pull on your blankets and think about nothing else than sleep. Allow yourself to drift and fall into that pitless abyss of darkness that is sleep. Think of nothing but the darkness, the good feeling of finally relaxing and letting go of all worries. Drift in the wave of calmness and think how amazing it is to sleep. You will be in deep sleep before you know it.

See Also: 4 Benefits of Mind Dumping to Help You Sleep 

Do not sleep hungry

Hunger is no friend of sleep. From the rumbling of one’s stomach to the body’s physiological response of craving for food, a person will be preoccupied with nothing but thoughts on how they should wake up and grab something to eat.

Thus, ensure you eat your fill two hours before bed time. It also helps to have hot meals and a hot non-caffeine drink. Being full has something to do with blood pulling to the stomach to meet the demanding needs of digestion that will often leave you drowsy. This explains why many people will be sleepy in the afternoon after having a hot meal over lunch. The same is applicable during supper and may greatly help in getting sleep.

Sleep-wake pattern

Any changes in the sleep-wake pattern have also been shown to impact a person’s sleep. An unhealthy sleep pattern, such as sleeping too late into the night, may lead to the problem of insomnia.

Revisit your recent sleeping and waking hours and pinpoint any deviations. In case there are any changes, work on normalizing them by ascribing to your usual hours. This may not be instantaneous, but it works over time.

Avoid staying up late and ensure you get at least the recommended 7 hours of sleep well within the night. Put your phone in silent mode, disconnect from the Internet, and disable notification alerts that may ultimately interrupt your sleep.

See Also: Sleep Adjustment: Why the Early Bird Gets the Worm 

Let yourself get bored in bed

get bored in bed

Lastly, wild as it may sound, allow yourself to get bored in bed. By this, I mean do not use your phone at the first sign of insomnia. Once you take your phone and start chatting or simply surfing the internet, sleep becomes even more elusive. This also means staying away from social media sites such as Facebook and Twitter.

Instead, allow yourself to drift into your thoughts, fantasize about things, and also allow yourself to drift in your imaginings. Reminiscing and trying to recall childhood memories in surreal states also helps. This is one of the most effortless yet very effective ways of finding sleep when insomnia strikes.

In conclusion, the methods presented in this paper may not be scientific or empirical, but they sure do work great. Having ascribed to them personally, I can assure you that you will be asleep sooner than you expect.

Ensure you get physically exhausted by doing simple things like taking a walk in the evening or going to the gym. Once you get to bed, think about sleep and allow yourself to drift into space. Avoid going to bed hungry and lastly, do not be afraid of getting bored in bed. This will mean ditching your gadgets including mobile phones and laptops and embracing the serenity of the night calm.

Using these methods will ensure that insomnia becomes a thing of the past and staying up at night will become your new challenge. That is what we want, don’t we? Go ahead and fall asleep.

 

The post Five Ways of Overcoming the Problem of Getting Sleep appeared first on Dumb Little Man.

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Get Strong, Sleep, Repeat: The Importance Of Sleeping

When you’ve had a long and tiring workout, you just want to go home and sleep. You feel satisfied knowing that when you wake up, you’re ready to take on another day at the gym for successful growth.

How do we fall asleep?

In a simple manner, your internal body clock recognizes your environment. When it is bright, your brain signals to your body that it is daytime. When it is dark or night time, your body automatically releases a chemical called melatonin. You will start to feel drowsy as your melatonin level increases.

If you’re a bodybuilder and you’re aiming for a more muscular size, don’t disregard the importance of sleeping. There are certain hormones released for muscle reconstruction during sleep. You will recharge your mind and mentally recuperate to prepare for your next day’s workout during your sleep.

Benefits and the importance of sleeping

sleeping pattern

How many hours?

How long do we have to sleep? If we lack sleep, we feel weak and don’t want to get up from bed. If you give in and oversleep though, all you get is feeling even sleepier and a throbbing headache.

According to National Sleep Foundation, there is a specific number of hours we should be sleeping depending on which age group we belong to.

AGE GROUP AND HOURS OF SLEEP
0-3 Months —> 12-18
4-11 Months —> 14-15
1-2 Years —> 12-14
3-5 Years —> 11-13
6-13 Years —> 10-11
14-17 Years —> 8.5-9.5
18-25 Years —> 7-9
26-64 Years —> 7-9
65+ —> 7-8

What are the benefits to my body?

It’s a win-win situation when you get enough sleep every day. Here is what happens when you don’t lack sleep:

• Your body regulates insulin to control your blood sugar thus lowering your risk for diabetes.
• During sleep, your body recovers. It repairs damaged cells. Your muscles grow and heal themselves during your sleep.
• Natural growth hormones are released. It is important for children, teens, and adults.
• Your immune system strengthens during your sleep. It helps you fend off common sicknesses that you may otherwise catch from the people around you and your environment.

Enhanced Performance and Senses

alert in school

When you’ve only had a few hours of sleep, the tendency is that you feel uncomfortable throughout your day. You will only disappoint yourself by not performing well in your activities. Sufficient sleep improves your performance in a significant way.

• You’ll have a lower chance of getting into car accidents because you will be aware of the hazards around you. If you drive and you still feel a little bit sleepy, your life is already at risk.
• You won’t feel lazy in your line of work because you are well rested. You wouldn’t want to get fired just because you are caught sleeping on the job, do you?
• As a student, listening to lectures won’t be hard because you can focus more on lessons.

See Also: Personality & Sleep: How To Be More Productive At Work

Importance of Sleeping for My Muscles

I have been lifting for around six years now and I have experienced the importance of discipline in my workouts, maintaining a proper diet, and getting all the sleep I can get. I have been working hard for it because I wanted to improve my body and see what I can do with it.

I started lifting when I was in 3rd-year high school because it was a fad amongst my friends. I would always stay up late because of my school works and my social life. I never saw the importance of sleeping to grow muscle. One day, I realized that I wasn’t getting any bigger, and I always looked tired. My performance in lifting was getting poorer and poorer every single day. I didn’t think it was my diet though because I was eating clean.

It wasn’t until the summer break when I was finally getting enough rest and sleep that I noticed an improvement in my lifting performance. My lifts increased. I was burning excess fat and gaining leaner muscle.

That’s when I realized that I should never take the amount of time to rest for granted. Lifting weights is just a part of the process, and the diet is just another. Rest and sleep is just as essential for muscle growth.

Sleeping Advice for Muscle Growth

No more lifting near bedtime

• Even after your workout, your adrenaline is still pumping. You’ll likely toss and turn if you lift too near before your sleeping time.

Turn off your electronic devices

• Your senses reactivate themselves under the influence of light. Make sure to turn off your gadgets. Using your mobile phone or tablet disrupts the production of melatonin thus making you wide awake.

Keep to your sleeping schedule

• Keep track of your sleeping schedule. If your sleeping schedule gets disrupted, you will have difficulties sleeping and waking up on time.

Control your caffeine intake

• For the coffee lovers out there, coffee makes you more hyperactive and will keep you from falling asleep easily. I suggest that you only take caffeine in the morning, and the latest would be in the afternoon.

See Also: Are You Sleep Deprived? 8 Health Risks Of Poor Sleep 

Conclusion

Sleep deficiency, in general, is harmful to us. It can do a lot of damage and in an instant, it can take away one’s life. The importance of sleeping is bliss. With our fast-paced culture today, we need to find time to get enough sleep as much as we can.

 

The post Get Strong, Sleep, Repeat: The Importance Of Sleeping appeared first on Dumb Little Man.

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