Mantra 2 :
Wise words indeed. Yes, you guessed right. My second mantra is – Sleep, Adequate and at the Right time.
Cannot stress how important sleep is. It is more important than even exercise and nutrition for our health and well-being. And unfortunately people abuse this aspect the most.
” Let us watch this movie. Doesn’t matter if we sleep 5 hours to night, will make it up in the weekend “. How many times have you said this to yourself.
You may be eating well and doing exercise regularly but if you don’t get at least seven hours of sleep every night, you may undermine all your other efforts.
Recently, the CEO of a top technology company passed away after a heart attack that he got while he was on the treadmill. He was super fit, ran everyday, did yoga, extremely conscious of his diet. Did marathons and triathlons. He used to boast that he doesn’t need more than 4 hours of sleep everyday.
I sleep 7-8 hours every day. Am extremely disciplined when it comes to getting my adequate sleep. My regular exercise and good nutrition also helps me get sound and deep sleep.
Most importantly, if I haven’t had a good night’s sleep, I will not exercise – Listen to your body and what it’s saying. And don’t abuse it.
Adequate sleep is not only essential for a healthy lifestyle, but benefits your heart, weight, mind, and well-being. Sleep makes you feel better and happier. It boosts your memory, not only makes you look good but more importantly it uplifts your mood.
So then what are some of the benefits of Sleep.
1) Did you know that one burns calories while sleeping too?
A person’s weight and the number of hours he or she sleeps determines how many calories you burn while sleeping. Normally, a person burns about 0.42 calories for every pound in one hour of sleep. For instance, a 150 lb. person burns about 63 calories in one hour. Or 504 calories in 8 hours. That’s more than the calories burnt while brisk walking for one hour.
Isn’t this a relaxed way to burn your calories!
2) Reduces Stress and Depression – Lack of proper sleep can make one moody and more prone to conflicts with others, leading to more stress. Sleep is the most effective natural way to reduce Stress.
3) Increases immunity from diseases –
A good night’s sleep is a cure for all ailments. This is more true than you realise. Sleep is known to repair any physical or mental damage that has been caused in your body due to any stress, hence helps increasing immunity and fighting diseases.
4) Increased Energy Levels – Adequate sleep makes you feel fresh and your mind well rested. And makes you feel energised. You don’t feel tired or sluggish. A good sleep ensures that your body can exercise. And that helps improving your fitness and energy. And the more healthy you feel, the better sleep you get. It’s a cycle.
5) Helps reduce and/or maintain your weight. Lack of a good night’s sleep can lead to obesity or even excessive weight loss. We talked about the cycle in the previous point. Sleep well, wake up stress free, happy and energetic. Body feels fit to exercise. Mind is not depressed and body does not stop eating, leading to weakness.
And what do I mean by Adequate and Proper sleep?
It is not only 7-8 hours of sleep that the body needs. One needs to go to bed at the right time.
My grandmother used to say ” Every hour you sleep before 12 midnight is equal to two hours post midnight. ” I used to think – I can also sleep at 1 am or 2 am and wake up at 9 am or 10 am, and feel fresh and energetic. Wrong !
You are likely to feel more refreshed and well rested if you sleep 6 hours between 10pm and 4am, than if you sleep 8 hours between 3 am and 11am. How many times have you woken up after 8 hours of sleep, and are feeling tired? That’s because you slept past midnight.
The ideal time to sleep is between 10pm and 6am. We all have an internal body clock, a biological clock that works in rhythm with our bodies. While we sleep our body organs are eliminating toxins and rejuvenating themselves. And there is a time for these organs to perform these functions. A disruption in this clock can disrupt your normal body rhythm and lead to health problems.
The below is from a blog that I read in 2012- forever healthy blog. And it stayed in my mind Important to note the timings mentioned for the various body organs.
9.00 pm – 11.00 pm: At this time, your body eliminates toxic chemicals from the immune system (lymph nodes). The best time is to go in bed and asleep before 8 pm, good enough before 9pm, latest before 10 pm it is still healthy. Generally in some sense from 8pm till 10pm rest our intelligence, ability to make Balanced and Healthy decisions. From 10pm till 12 mid night rest our mind, ability to think and contemplate. Ability to cope, digest and show in healthy way our emotions. From 12 mid night rest our growth material body.
11.00 pm – 1.00 am: This is the time your liver eliminates poisons and rejuvenates itself. It is best to be sound asleep by 9 pm or 10 pm for your body to properly execute this important function.
12.00 midnight – 4.00 am: this is the time your bone marrow produces blood.
1.00 am – 3.00 am: This is the time your gall bladder eliminates toxins and rejuvenates itself.
3.00 am – 5.00 am: This is the time your lungs eliminate toxins and rejuvenate themselves.
4.00 am – 7.00 am: This is the time your colon eliminates poisons and rejuvenates itself. This is the proper time to empty your bowel.
7.00 am – 9.00 am: This is the time that vitamins, minerals, proteins and nutrients are absorbed in your small intestines. Definitely it is healthy to eat breakfast at this time.
So next time you decide to binge watch TV or surf the internet, remember you are preventing your body organs from rejuvenating.
Here’s wishing all my readers a good night’s sleep !