Having a healthy physique starts with a good night's sleep.
However, if you're a busy professional woman, you're probably rolling your eyes and muttering, "I know, I know."
But, do you know?
Do you know that skimping on sleep makes you sick, fat, and stupid?
Do I have your attention now?
Every aspect of your life is affected by sleep and if you're like most busy women, you're sleep deprived.
According to the Center for Disease Control and Prevention (CDC): "An estimated 50-70 million U.S. adults have chronic sleep and wakefulness disorders, and the percentage who report <7 hours of sleep on average has increased since the 1980s to approximately one-third of all U.S. adults."
That means that one out of five people suffers from not enough sleep. Yikes!
Not Enough Sleep Will Make You Sick
Not getting enough sleep can have both short-term and long-term consequences and significantly impact your health.
· Difficulty focusing your attention
· Increased anxiety
· Nodding off at the office or when driving a vehicle
· More easily distracted
· Delayed reaction times
· Low glucose levels
· Increased risk for workplace injuries and traffic accidents
· High blood pressure
· Elevated mood swings
· Impaired memory
· Hormonal imbalances
· Psychiatric problems, including depression and mood disorders
· Increased risk of having a heart attach or stroke
· Amplified stress on significant relationships
Here's why:According to the Mayo Clinic: "During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep."
Not Enough Sleep Will Make You Fat
This part of the obesity puzzle isn't new - research has already shown that sleep deprivation can change how your cells respond to insulin.
Research found that when you don't get enough sleep:
· You have higher levels of a leptin and ghrelin - the "hunger hormones."
· Too little sleep plays havoc with your fat cells, making them less sensitive to insulin, which can lead to obesity and type 2 diabetes.
Here's why: In 2010, The International Journal of Endocrinology reviewed "Sleep and Metabolism: An Overview" and reported: "Sleep is intricately connected to various hormonal and metabolic processes in the body and is important in maintaining metabolic homeostasis. Research shows that sleep deprivation and sleep disorders may have profound metabolic and cardiovascular implications."
Not Enough Sleep Will Make You Stupid
Sleep allows your body to regenerate muscles and neurons in the brain. And when there's a lack of sleep it causes the neurons in your brain to malfunction.
Lack of sleep slows down your:
· Ability to think coherently
· Impairs your memory
· Diminishes your ability to concentrate
· Impairs your decision-making process
· Contributes to depression.
· Impedes learning
Here's why: When you don't get enough sleep the part of the brain that governs decision-making and impulse control - the frontal lobe - is negatively affected. During sleep your brain is processing information, consolidating memories, making connections, and clearing out toxins.
Furthermore, the part of your brain that deals with processing language - temporal lobe - is not as adept at doing so when it's deprived of sleep. This makes it difficult to formulate coherent thoughts and can lead to slurred speech.
3 Things to Keep in Mind
Look at sleep and having a healthy physique from a holistic perspective:
1. A healthy physique isn't just about body shape. It is about the overall shape (or condition) of your body and how that affects your emotions.
2. Your self-esteem is, in part, tied to how you see your physique. When you feel good about how you look, it makes a difference in how you view yourself. So, instead of counting calories, focus on having a healthy physique that you can love.
3. Eating healthfully and exercising isn't enough. If you're eating right and exercising, but still can't get your body to a healthy physique, it is time to look at your sleep habits.
5 Reasons Why It's so Worth It to Sleep Well
1. Getting enough sleep keeps you from making impulsive decisions.
That means you'll be able to make healthier food and drink choices.
2. Sleep recharges your body so that you'll feel energized to participate in calorie-burning, body-toning, endorphin-flowing exercise.
3. Sleep improves your Body Mass Index (BMI).
In "Sleep and Metabolism: An Overview:" "More than two dozen epidemiological studies from around the globe looking at sleep deprivation and BMI in humans have shown association between decreased obesity and an increase in sleep duration."
4. Detoxification occurs at night.
A healthy physique requires a detoxification process, which occurs primarily at night while you sleep. That means that when you sleep well, you are essentially losing weight while you sleep.
5. Sleep helps you maintain the necessary self-control for healthy habits.
Busy professional women who achieve their goals have healthy habits in place. Sleep helps you maintain self-control so you can create healthy habits. Healthy eating habits create a healthy physique. A healthy physique is a component of healthy self-esteem.
It's circular! The best of one affects the best of another. That's why it's so worth it to sleep well.
Good sleep occurs when your body is balanced. And having a healthy physique starts with a good night's sleep. Sadly, when it comes to achieving a healthy weight, most people think about restricting their caloric intake by counting calories and getting more exercise. Stop doing that! It's better to count your Zzzzs. Here are five reasons why getting a good night's sleep is so worth it.