How sleep boosts your energy

Night sky ceiling Murals

Scientists divide sleep into two major types: REM (rapid eye movement) sleep or dreaming sleep, and non-REM or quiet sleep. Surprisingly, they are as different from each other as each one is from waking— yet both may be important for energy.



Night sky ceiling Murals

Non-REM sleep involves three stages. Sleep specialists believe that the last of them—known as deep sleep or slow-wave sleep—is the main time when your body renews and repairs itself. This stage of sleep appears to be the one that plays the greatest role in energy, enhancing your ability to make ATP, the body’s energy molecule. In deep sleep, blood flow is directed less toward your brain, which cools measurably. At the beginning of this stage, the pituitary gland releases a pulse of growth hormone that stimulates tissue growth and muscle repair. Researchers have also detected increased blood levels of substances that activate your immune system, raising the possibility that deep sleep helps prepare the body to defend itself against infection.

Someone whose deep sleep is restricted will wake up feeling less refreshed than a person who got adequate deep sleep. When a sleep-deprived person gets some sleep, he or she will pass quickly through the lighter sleep stages into the deeper stages and spend a greater proportion of time there, suggesting that deep sleep fills an essential role in a person’s optimal functioning.

Just as deep sleep restores your body, scientists believe that REM sleep restores your mind, perhaps in part by helping clear out irrelevant information. Studies of students’ ability to solve a complex puzzle involving abstract shapes suggest that the brain processes information overnight; students who got a good night’s sleep after seeing the puzzle fared much better than those asked to solve the puzzle immediately. Other studies, from Harvard Medical School and elsewhere, have found that REM sleep facilitates learning and memory. People who were tested to measure how well they had learned a new task improved their scores after a night’s sleep. If they were prevented from having REM sleep, the improvements were lost. By contrast, if they were awakened an equal number of times from deep sleep, the improvements in the scores were unaffected.

There is also emerging evidence that getting enough REM sleep may help to preserve memory and cognitive function as you age.

Why a Better Night Sleep Should Be a Part of Your Fitness Routine

Why a Better Night Sleep Should Be a Part of Your Fitness Routine

Why a Better Night Sleep Should Be a Part of Your Fitness Routine : The majority of fitness enthusiasts think that what they do in the gym only matters. While this is not entirely true, activities outside the gym, including diet – what you eat and drink, and sleeping patterns significantly matter as well. A good night’s sleep plays a significant role in how the body functions, changes, and grows. As such, good sleep should be part of your health routine and your fitness routine.

There is a direct relationship between sleep & exercise. There is a high concentration of growth hormone, which helps in muscle build-up and repair during sleep. Therefore, fitness enthusiasts engaging in various exercise routines, be it cardio or strength training, should get a good night’s sleep to allow the body to strengthen and repair. That said, below are some effects of poor sleeping patterns to fitness routines.

  1. Poor Sleep Affects Gym TimeThe direct effect of poor sleep on gym time is substantial. The disastrous effects of inadequate sleep significantly affect your performance during gym sessions. Regardless of your fitness goals, growing some muscles should be the number one priority. Muscles help in burning fats and contribute towards achieving your fitness goals. However, lack of sleep is bad for your muscles for many reasons.For starters, poor sleeping patterns decrease the rate of protein synthesis, which is the ability of your body to make muscles, leads to high injury incidence and causes significant muscle loss. Lack of sleep also makes it difficult for the body to recover from fitness sessions as it slows down the production of growth hormone.Besides, inadequate sleep increases the production of cortisol, which is the body’s stress hormone. Cortisol affects the already reduced production of growth hormones in such a vicious cycle. That said, fitness enthusiasts who don’t prioritize sleep will find exercise routines unbearable. Suffering from sleep debt makes workout sessions overly challenging.
  2. Sleep Affects DietHealth experts associate the argument between successful exercise routine and healthy weight with movement and eating. Most recommend that if you want to achieve a good looking and fit body, you should eat less food and move often. While this may not be simple, especially for those who eat less and move more, it is totally impossible for those who suffer from deficient sleep.Between exercising, eating, and movement, there is sleep, a significant contributor to achieving a healthy body. According to the CDC, approximately 30 percent of adults suffer from a lack of sleep. Similarly, the percentage of adults with obesity is almost the same, implying that sleep has a direct effect on diet.Lack of enough sleep, which is estimated to sleep less than 7 hours at night, directly affects a proper diet’s health benefits. Poor sleeping patterns frequent hunger episodes reduce satisfaction after meals and impair the energy to exercise.
  3. Poor Sleep Increases Food CravingMost people wrongly believe that hunger episodes are caused by a lack of control over the stomach. This is not true, as leptin and ghrelin hormones cause hunger and food craving. Leptin hormone is produced by fat cells. Reduced production of leptin by the fat cells makes your stomach feel empty. On the other hand, increased production of ghrelin leads to increased hunger, reduces the calories burnt/metabolism in the body, and increases the level of fat storage in the body.Sleep deprivation makes it difficult to control the levels of leptin and ghrelin hormones in the body. Poor sleeping patterns trigger the brain to increase food craving, depress the production of leptin, and stimulate ghrelin production. That aside, as mentioned, sleep debt stimulates the production of cortisol. This stress hormone is associated with fat gain, as it activates the brain to crave more food.Similarly, less sleep increases the production of ghrelin in the body. A combination of cortisol and ghrelin deactivates brain centers that stimulate satisfaction after eating, making you feel hungry even after a heavy meal. Additionally, sleep deprivation leads to impaired judgments on a diet, especially for fitness enthusiasts who are on strict dieting. Lack of enough sleep impairs the activity of the frontal lobe of the brain, which regulates complex decision-making, such as avoiding junk.
  4. Poor Sleep Alters Body Fat CellsIf you have ever suffered from sleep deprivation, you understand the exhausted, confused, and dazed moods that follow. Poor sleep affects the body, mind, and fat cells as well. Lack of enough sleep subjects the body to metabolic grogginess. This occurs due to the body’s disrupted ability to use insulin. With unregulated insulin production in the body, fatty cells filter lipids and fatty acids from the bloodstream, preventing storage.Poor regulation and use of insulin lead to increased concentrations and impaired fat metabolism. Storage of excess fats in the body tissues such as the liver leads to weight gain and impaired fitness.

Conclusion

Sleep is an essential component of the body’s overall health and wellness. Apart from the widely known health benefits of satisfactory sleep, it improves workout recovery and heightens your workout routines. That said, with various distracters, including cell phones, computers, TVs, and tablets available, you may find it difficult to achieve a good night’s sleep. However, following some healthy sleeping habits can significantly help. Proper preparation of your bedroom, including using a comfortable mattress, working on bedroom interior & adding a night sky ceiling mural and creating a bedtime ritual, can stimulate long and deep sleeping patterns.

The Health Benefits of Sleeping Under the Stars

From resetting your circadian clock to increasing your well-being, a Stargazers night sky ceiling mural will work wonders.

Most of us spend too much time staring at this glowing screen and then have trouble sleeping, and new research hammers home the fact that technology is turning us into night owls.

What do doctors recommend? Having your bedroom ceiling transformed with a night sky ceiling mural & stargaze in your own bed.

“By increasing our exposure to twinkling stars and reducing our exposure to electrical lighting at night, we can turn our internal clock and sleep times back and likely make it easier to awaken and be alert in the morning,” ~ Award winning designer Carl Marshall.

Covid-19 Lockdown.

How Much Screen Time is Appropriate before Bed Time?

This is an ongoing argument between parents and kids. The quarantine has probably made it worse. Here is some helpful information.

How Much Screen Time is Appropriate before Bed Time?

How much time a child or teenager spends on electronics is always a big debate between parents and their children. Many teenagers act like they cannot live without them. Also teenagers tend to argue there are no negative side effects to computer screens. Many parent feel differently and have research to back up their point of view. However, most teenagers dismiss their parents opinions and they feel their parents are overreacting.

One of the major concerns parents have is what do electronics do to a child’s sleep. Many parents feel if a child or teen uses electronics up until the time they go to bed, the child will have a hard time getting to sleep and staying asleep. By the way, parents are correct based on all the research in this area. Parents also are concerned about teenagers watching YouTube or texting on their phones until 3 or 4am in the morning and then being to tired the next day for school or anything.

During the quarantine this probably has become a bigger issue in some households because kids don’t need to get up for school. Recommending that electronics be limited and definitely not before bedtime.

First let’s start by looking at how electronics impact children and teenagers brains. Electronics, and especially screens, can be stimulating. While that might be a good thing during the day, it’s not at night when it’s time for kids to sleep.

Part of the stimulation from electronic screen time is from the blue wave light that comes from screens. During the day, many things stimulate our brains, and blue wave light is one of them. But at night, blue wave light exposure sends a signal to the brain that it’s daytime. When exposed to blue wave light, children may struggle to wind down and begin the process of falling asleep.

Besides the effects of blue wave light, screen time affects sleep if children become stimulated having conversations over the phone or text, playing games, or engaging in social media. Video games or movies might include disturbing themes or images that will affect sleep and emotional health.

How to Manage Screen Time for Better Sleep

Your pediatrician may have their thoughts about how screen time affects sleep Limiting screen time mostly to daytime hours is best. Blue wave light exposure during the day isn’t as problematic as nighttime exposure. And stimulation from screens during the day is normal.

As parents, it’s essential to set clear rules on screen time use. A good rule of thumb is to avoid screen time at least 2 hours before bedtime. Encourage kids to engage in other relaxing evening activities during that time as part of a healthy bedtime routine. They can read a book, work on a puzzle while listening to relaxation music, and get ready for the next day. The other rule parents should enforce is to avoid screen use in your child’s bedroom. Their bedroom should be an environment devoted to sleep and relaxation, and when you bring screens into it they may be tempted to engage rather than sleep).

Another factor to consider is how screen time has replaced play time in some households. Kids who are using screens for many hours a day may be sedentary while they do so. Activity and exercise are a part of a healthy lifestyle, as they reinforce a circadian rhythm that’s in sync with the environment and allow kids to be tired when it’s bedtime.

Screens have become a part of everyday life and are an important tool for kids and adults. It’s imperative for parents to show their children the proper way to use screens without negatively affecting their lives. Take the lead to demonstrate responsible use so children can enjoy screen time as well as a good night’s sleep.

Many customers chose the night sky ceiling mural as this seems to help with bedtime drama and actually helps with relaxation and deep sleep.

error

Love what we design , Please spread the word :)

%d bloggers like this: