Expert Reminds About Sleep & Self-Care

Don't Deprive Yourself!
Most of us worry about our output and the number of calories that we burn, and as a result, more people are actively working out. We must also remember that if we are running a machine with too little oil, missing pieces, and exhibits unsatisfactory mechanical movements, we will have problems. For most, sleep is one of those components that most hard workers are missing. There is nothing like getting a great night of sleep. The feeling of waking in the morning, feeling energized, is a feeling that we should all enjoy. Millions suffer from deprivation by way of quantity and quality of sleep. Chronic sleep deprivation and the effects are not pretty, and they can be wild and loose.
Key Reminders of Poor Sleep:

• Lack of sleep can affect your immune system. Studies show that under slept individuals are more likely to get sick after being exposed to a virus like the Covid-19. Lack of sleep can also affect how fast you recover if you do get sick.
• Curbs the ability to burn fat by 50%. It is already a slow and steady process; why make it any slower?
• The body could become susceptible to resisting hormonal activity. In the case of insulin, if insulin secretion is met with resistance, that will force the endocrine system, by way of the pancreas, to trigger a surplus. Eventually, this excess ends up storing fat and metabolized calories in all the wrong places, such as around abdominal organs like the liver or more extremely lead to diabetes.
• Food cravings will go through the roof and your ability to make good food choices plummets. Sleeping less than six hours triggers the need for food. It depresses the chemical Leptin, which is responsible for giving a feeling of fullness. It inversely increases Ghrelin, which offers the sensation of emptiness, being unsatisfied, and hungry.
• Scientists have found that sleep debt impairs the ability to make muscle. Sleep deprivation destroys muscle tissue; however, muscle is the enemy of fat. Additionally, the probability of an increased incidence of injuries can also be applied when the body is not physically healthy.
• In the morning, grogginess, moodiness, irregular heartbeats, low sex drive, and libido, early wrinkles, and slow recovery/prolonged muscle soreness are also all many adverse side effects to consider.

Ways To Increase Sleep Quality And Quantity

• Have a caffeine curfew. Pretty self-explanatory.
• Avoid "blue light" before bed. 1-2 hours before sleeping, try to avoid artificial light emitted from computers, phones, and tablet screens. Most modern devices have a blue light filter that can get turned on through the user interface of the device you are using.
• Try taking a multi-vitamin with or a singular dose of a good quality Magnesium. It is an anti-stress mineral. It helps optimize circulation, relax tense muscles, reduce pain, and calm the nervous system. It serves many purposes, which depletes this mineral relatively fast, so get it infrequently.
• Have sex! An orgasm is like a full-on sedative for most people. A flood of relaxing hormones and endorphins get released when this happens, and it might just be the thing to set a great night's sleep. 
• A quick change can happen through your food selection. Certain foods can promote deep and restful sleep. Below you will find a list of critical nutrients and minerals that help improve sleep. Search for these essential food vitamins and minerals in the foods you choose to eat, and you will be good to go: Melatonin, GABA, Vitamin B6, Zinc, Magnesium.

With the proper strategy and mindset, we can create an environment, internally and externally, to enjoy the health and wellness benefits of sleep. While there is no hard number that applies to everyone, a good rule of thumb is to get set for bed with relatively 9 hours of space. Aim to get 6-8 hours of quality sleep per night. Also, make sure that one miserable night of sleep does not get followed by a few more. It might not seem like much, but try it, and let us know if you notice the benefits.
Article by Robert L. Palmer, Fitness Entrepreneur & Fitness Brand Consultant | Founder Be Exceptional. Be Exceptional is dedicated to creating a 360 approach to health, wellness, fitness, and athletics.

Robert L. Palmer

Fitness Entrepreneur | Digital Operator| Wellness Brand Consultant​