Benefits of proper sleep

Benefits of proper sleep

December 8, 2019 1 By Jose Scott


a lot of us know about the two pillars
of Health those are the good nutrition and exercise but there are only a few of
us those who know about the third pillar that is slip it is this sleep during when
our body detoxifies itself at the daytime when we are awake our body
produces a lot of waste products as a result of metabolism these waste products
are toxic to the human body when we sleep our body starts to expel these
waste products so that they cannot stay and create disease this is among the
vast amount of benefit that proper sleep can bring to us hi I’m Dr. Redwan
and today I’m going to describe the major benefits of proper sleeping and
also I will tell you about how to fall asleep as quickly as possible without
taking any kind of medications we are quite literally having our brains washed
every night neuroscientists have now produced a fascinating video that shows
this nocturnal pulsing process in action waves of watery cerebrospinal
fluid flow over our brains this latest study shows cerebral spinal fluid
pulsing rhythmically while we are sleeping and at the same time clearing
out any toxins that should not be building up inside of our heads it is
believed that the flow of cerebrospinal fluid increases twenty Folds when we are
sleeping lack of sleep increases the production of a toxic protein called
beta-amyloid in the brain that is associated with Alzheimer’s disease our
brain is constantly receiving information through the sensory organs
like eyes ears nose tongue and skin but it does not keep all the information it
selectively keeps those information intact only which we are going to use
later on the process of turning this temporary memories into permanent ones
happens when we’re asleep so if you’re a student and want to improve your
performance in the class you better sleep at night rather than studying the
whole because what good is an information if
you cannot recall it one extra hour of sleep per night appears to decrease the
risk of coronary artery calcification an early step down the path to the
cardiovascular disease a research team based at the University of Chicago
Medical Center reports in the December 2008 the benefit of one hour of
additional sleep was comparable to the gains from lowering systolic blood
pressure by 17 millimeter of mercury one hour more of sleep decreased the
estimated odds of classification by 33% those who sleep less than 5 hours have 27% more more risk of developing cardiovascular disease than
those who sleep 7 to 8 hours have only 3 percent risk proper sleeping improves
your immunity for example if you have taken a flu shot but you haven’t slept
adequately for last 1 week then your body will produce only half the
antibodies than that it should have fewer antibodies mean less protection
against disease causing organisms also studies have found that after one night
of less than five hours sleep there has been a 70% reduction of the production
of natural killer cells natural killer cells seek and destroy the cancer cells
American Society of cancer has declared the shift work that involves circadian
rhythm disruption as one of the carcinogens carcinogen means something
that causes cancer and circadian rhythm means the body’s biological clock that
controls the sleep and awake cycle a disruption in the biological rhythm may
happen by the night shift working which often requires one to stay awake the
whole night ghrelin is a hormone that is secreted by
the stomach the function of ghrelin is to induce hunger in human body studies have
shown that lack of sleep can increase the sensitivity and production of
ghrelin making you hungrier as a result you will take more food which
can lead to obesity if you are on a diet but you are not sleeping enough then
there is more chance that you will lose muscles than fat
the lack of sleeping can in fact cause you to lose 75% of lean body mass as
your body will start to digest the protein sparing the fat for better
result with dieting you should always consider proper sleep as part of the
plan when you are not sleeping enough your body goes into the stress mode and
when your body is in stress mode it releases a stress hormone called the
cortisol raised level of cortisol in the body for a long time can cause moderate
to severe damages it can cause obesity poor skin hair loss early aging and
decreased in insulin sensitivity a shift in the time of sleeping and decreased
sleeping can make a person pre-diabetic as early as within two to three weeks a
goodnight sleep improves the insulin sensitivity so if you are a diabetic you
should never compromise with the sleeping durations and timing
testosterone is a very important hormone for reproduction and general health of
man a man sleeping only five to six hours a night has shown a level of
testosterone that is similar to the level of the person who is 10 years
older decreased level of testosterone is directly related to ill health impotency
and decreased musculature on the other hand proper sleep can dramatically
improve your testosterone level a very common question people ask that is how
long you can stay without sleeping before noticing any significant
deterioration of the mental and physiological ability considering a
person having no other physiological or mental issues the time is near about 12
to 16 hours after that your body starts to show the sign of what is considered
to be similar to a drunken person that is why driving a car after 16 hours
of no sleep is discouraged these were these were the major benefits of proper sleeping
there are also other notable benefits like reduction of depression increasing
in cognitive function helping and learning things easily an improvement in
the performance of the athletes etc when we investigate the reasons for what we
cannot sleep or why it is difficult for some of us to fall asleep we find
that a significant portion of human population is exposed to the artificial
lighting on a regular basis as the price of electricity has gone down the use of
electricity increased thousand folds our body is programmed to respond to
light in a rhythmical fashion it is called biological rhythm sometimes also
called the circadian rhythm when the Sun Goes Down pineal gland in the brain
produces a hormone that is called melatonin melatonin is a naturally
occurring hormone that maintains the circadian rhythm the artificial lighting
confuses the body it tricks the body into thinking that the day is still on
and you need to stay awake so it will do everything it can to prevent the
production of melatonin and cut off your sleeping time without you even noticing
it so for the first sleeping tip I would like to say that keep every light source
as far away as possible mere turning off the room light isn’t enough you will
also have to turn off your computer television or mobile phone drinking a
glass of milk before bed has shown to be effective as well personally the most
effective thing that has worked for me is not sleeping for at least 16 hours
before bed now some people will say that they can sleep at least for 7 to 8 hours
but the timing isn’t right because they would usually go to bed after 2 a.m. in
the night and wake up after 11 o’clock next morning this is a major shift in
the normal sleep cycle and bad for your health
I recommend that you go to your bed 15 minutes earlier than the previous night
for every night until you have corrected the timing to a desired point there is a
secret military technique that has been used for decades which is claimed to
have fall asleep in just two minutes the
method is detailed in the book relax and win which was first published in 1981
the four-step method is reportedly used by the US Army to help them get some
shut-eye during situations that aren’t so calming such as on battlefields and
ensure soldiers don’t make mistakes due to tiredness
these four steps are number one relax all the muscles in your face including
tongue jaw and the muscles around the eyes number two drop your shoulders as
far down as they will go followed by your upper and lower arm one
side at a time number three breathe out relax your chest
followed by your legs starting from thighs and working down number four
spend ten seconds trying to clear up your mind if you cannot clear up your
mind just keep saying don’t think don’t think don’t think for at least ten
seconds this technique needs to be practiced for at least one month to
perfect it the next technique is a simple one which requires you to take a
book that you think is very boring and very difficult to understand and keep
reading it and try to make sense out of it it works like a magic after reading
it for 20 minutes people tend to fall asleep for most people the book is
really something related to mathematics but if you love mathematics it may not
work for you and on the contrary it may keep you awake for late late night
lastly I have a trick of my own to fall asleep quickly which is what I am going
to share now the basis of the trick is to make your brain tired by doing
meaningless stuff repeatedly but carefully for this trick to work you
must first turn off your lights and make the room go completely dark you must not
have any breathing difficulties like acute breathlessness or stuffy nose if
you have any of such conditions then make sure you have taken your
medications now close your eyes and relax
imagine you are in a room and there is a whiteboard in front of you take the
marker pen and draw a circle on the left side then draw another circle on the
right side now go to the right upper corner write the number one fill up the
circles one after another completely with your marker pen be careful about
not to draw outside the circular lines after you finish filling up the circles
it is both of the circles and the number that you wrote about repeat the whole process but this time
right – on the upper right corner instead of one when I first started it
took me at least 50 repetitions but after practicing for a week
I can now fall asleep before finishing the tenth time that’s it for today I
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