In this digital world, distractions abound and there is always something or someone demanding your attention at all times. Every new technology threatens to steal more of our time and attention, and according to studies, weekday sleep hours have fallen by 3.7 minutes per year in the last decade.
On the other hand, science has shown that rest is vital for long-term health. From blood sugar levels to physical performance and emotional stability depend on how many hours of rest we are having.
You might be surprised at all the bodily and mental functions that are affected by not getting enough sleep. The next time you decide to trade in your precious hours of sleep for binge-watching series, keep these reasons in mind for prioritizing rest.
rest sharpens your brain
Just like muscles, your brain doesn't work optimally when it's fatigued. After a period of rest, productivity increases and that is why Mondays are often full of important tasks.
The phrase "sleep on it" is very accurate, since rest effectively improves our ability to make decisions
In addition to increasing our productivity, by taking time to rest and relax you are naturally stimulating creativity. Free time recharges your reserves and quiet moments inspire reflection, allowing you to overcome creative barriers.
Some specialists even recommend small naps during the day to oxygenate the ideas that do not exceed 20 minutes because they can later have the opposite effect. Working for long periods without a break decreases your concentration and ends up affecting your emotional well-being.
Improves cardiovascular health
While you sleep, your blood pressure drops, which eases the load on your heart and blood vessels. The less sleep you get, the longer your blood pressure stays high during a 24-hour cycle.
An analysis of 19 studies showed that lack of quality sleep and adequate duration increases the risk of developing heart disease. Sleeping less than 7 hours a day increases the risk of death from heart disease by 13%.
Also, getting little sleep appears to increase the risk of high blood pressure, especially in people with obstructive sleep apnea, a condition characterized by cessation of breathing during sleep.
Sleep your 7 hours, do it for your heart.
We all know that when we stay up all night there is a high probability that a night dinner or snack will be repeated. But it's not just late-night calorie consumption—when you get enough rest, you have less of an appetite.
Sleep deprivation increases levels of ghrelin (the hunger hormone) and reduces levels of leptin (the hormone that makes us feel full), which can lead to increased appetite and overeating.
Numerous studies have linked insufficient sleep, defined as less than 7 hours a night, with an increased risk of weight gain and a high body mass index (BMI). A 2020 study found that adults who slept less than 7 hours a night had a 41% increased risk of developing obesity.
Furthermore, lack of sleep is known to affect our motivation to exercise as well.
Tips to improve your rest
When life gets hectic and to-do lists pile up, you need to set aside time in your schedule to rest. Just as we must find time for our family and our partner, rest must be scheduled. Establish simple routines that indicate that it is time to relax and you will see how resting becomes something simple.
Here are some tips:1. Cultivate healthy habits
Exercise reduces the negative effects of stress, improves mood, and regulates neurotransmitters and hormones. If you're not into gyms, try a long walk, activities like yoga, and even meditation to achieve optimal rest.
Conscious relaxation is an essential aspect of life and should have the same importance as your professional goals and other pending responsibilities. By allowing your body to rest regularly, you will significantly improve your physical, emotional, and mental health.
Some researchers point out that practicing gratitude before taking a break not only allows us to make a positive account of what happened to us during the day, giving thanks puts us in an ideal mood for rest.2. Practice sleep hygiene
Getting enough sleep is vital for your physical and mental health. Good sleep usually starts with good habits. Optimize your sleep schedule, bedtime routine, and daily routines to improve sleep quality.
Establish regular sleep schedules, making gradual and realistic adjustments, but respecting that you have at least 7 hours to rest. Follow a nightly routine, create a comfortable and relaxed atmosphere in your room and allow your bed to be a place associated with rest. Unplug from electronic devices 30 to 60 minutes before bedtime and dim the lights to promote your body's natural production of melatonin.
3. Incorporate CBD for a more relaxed rest
Sleep quality is a problem for thousands of people around the world (during the COVID pandemic, the percentage rose to 38% of adults who report having trouble sleeping), it is also a problem for many women going through menopause, caused by hormonal changes and nighttime hot flashes.
At this stage, taking care of sleep hygiene and helping the body achieve rest must be a constant that requires routines and the benefits of natural relaxants.
Our recommendation? At Zenzsual, we have developed a product that takes advantage of the natural properties of hemp to help you control anxiety and promote relaxation and sleep: CBDZen .
CBD stands for cannabidiol, a compound extracted from the hemp plant (HEMP) that can help you find your balance in a natural way. A few drops of CBD Zen applied sublingually, an hour before going to sleep can help promote relaxation and sleep.
Remember to incorporate the CBDZen drip into your bedtime routine, but always keep in mind practicing good sleep habits, such as keeping regular hours, avoiding caffeine and screens before bed, and creating a calm and relaxing environment. to fall asleep.
If you are going through menopause, you can associate taking our natural supplement, Bye Bye Menopause , free of female hormones, which has melatonin in its composition, a great ally to help you regulate sleep.
In addition, Bye Bye Menopause can calm other annoying symptoms of menopause such as hot flashes, night sweats, mood swings that bother us women so much.
Surprising Reasons to Get More Sleep https://www.webmd.com/sleep-disorders/benefits-sleep-more
10 reasons to get more sleep https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important
The Benefits of Resting And How To Unplug In A Busy World
We sleep less and less, but our body has the recipe to remedy it