{"id":28141,"date":"2021-06-26T12:35:20","date_gmt":"2021-06-26T16:35:20","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/george-michael-prince-high-cost-sleep-deprivation"},"modified":"2023-04-06T15:38:31","modified_gmt":"2023-04-06T19:38:31","slug":"george-michael-prince-high-cost-sleep-deprivation","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/george-michael-prince-high-cost-sleep-deprivation","title":{"rendered":"The High Cost of Sleep Deprivation"},"content":{"rendered":"

And the crazy awesome health benefits of a good night\u2019s sleep!<\/h2>\n

\"TheWhen it comes to how long you\u2019re going to live, there\u2019s a lot of truth in the saying that genetics is a loaded gun \u2013 but there\u2019s no denying that lifestyle choices are BIG triggers. We all carry genes for a multitude of diseases, but whether we get them or not is largely dependent on how we live our lives. Diet, exercise AND sleep<\/a>\u00a0are the three pillars of a healthy, long life and if they\u2019re out of balance, the results can be devastating.<\/p>\n

Our bodies need sleep to recover from the wear and tear of daily life while our brains rely on sleep to sort and store memories and problem solve. Under the cover of sleep, our veins are flooded with age-defying human growth hormones while an army T cells are raised and sent into battle to fight against colds and infection. What\u2019s more, sleep lowers the risk of just about every scary\u00a0health issue<\/a>\u00a0as we age.<\/p>\n

What happens when you skimp on sleep and build up a sleep debt? In short, the price you pay for a\u00a0sleep deficit<\/a>\u00a0is more than just lost productivity. Don\u2019t you think it\u2019s time to wake up and learn why sleep is so important?<\/p>\n

The good news is that if you\u2019re on this side of the grass, you have time to change. Ready to kick bad health habits to the curb and start living healthier?<\/p>\n

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\"Get1. Get a better night\u2019s sleep. <\/strong>No surprise sleep tops our live-longer-list. Sleep heals your body from the abuse of the day, fuels it up to tackle the next day and fortifies your organs to fight against future stress and disease. When getting enough sleep<\/a> isn\u2019t a priority, everything suffers. We\u2019re more prone to accidents (slower reaction times), we\u2019re easily stressed (lack of hormone regulation) and long-term illnesses have an opportunity to blossom.<\/p>\n

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\"Eat2. Eat breakfast. <\/strong>A healthy breakfast encourages your body to expend calories \u2013 without hording them in case of an emergency. \u201cBreakfast is critical since you\u2019re coming off an overnight fast and your glycogen stores in the liver are depleted,\u201d says Dr.\u00a0Barry Sears, a leading authority in anti-inflammatory\u00a0nutrition, author of the Zone Diet\u00a0<\/a>book series and president of the non-profit, Inflammation Research Foundation. \u201cProtein is critical to producing satiety at breakfast so that you don\u2019t overeat at lunch or at mid-morning.<\/p>\n

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\"Curb3. Curb alcohol consumption. <\/strong>\u201cIt wasn\u2019t that long ago that physicians recommended \u201cnightcaps\u201d for insomniacs or others experiencing sleep problems,\u201d says Dr. Rosenberg, founder, and CEO of\u00a0NeuroTrials Research in Atlanta. \u201cBut using alcohol for sleep is a bad idea.\u201d It alters the quality of your sleep. Even if you sleep a full night after drinking, you may not feel rested in the morning. Alcohol lightens sleep and suppresses that so important REM sleep (where all the heavy lifting of healing begins). Booze will also disrupt the total time you are asleep. You may wake up frequently and have problems falling back asleep as the alcohol<\/a> works through your system. Those with sleep apnea should be aware that alcohol worsens the condition.<\/p>\n

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\"Enjoy4. Enjoy a rainbow diet. <\/strong>The color of your food choices is as important as cutting out sugary and salty snacks. When you eat all the colors of the rainbow, you add in disease-fighting nutrients and vitamins into your body. While we\u2019re at it, adopting a vegetarian or flexitarian (mostly meat-free) can also help you avoid disease as you age.<\/p>\n

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\"Walk5. Walk 10,000 steps a day. <\/strong>In 2001, the US Surgeon General launched the 10,000 Steps Program \u2013 an ambitious goal to help a mostly sedentary nation shape up. It might feel overwhelming to consider walking 1 \u00bd hours daily but countless studies to point to the fact that we need to move our bodies to stay healthy. According to\u00a0LiveScience<\/a>, \u201cPast research has shown that walking more can decrease the risk of becoming overweight and obese and developing insulin resistance, reducing your overall diabetes risk.\u201d<\/p>\n

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\"Leave6. Leave work at work. <\/strong>Long term stress is like a slow gas leak in your home. While you\u2019re obliviously living your life upstairs, the basement is filling up with explosive gas \u2013 and it only takes a spark to blow the whole thing to smithereens. You may think you\u2019re coping with stress just fine \u2013 that kink in your shoulder notwithstanding \u2013 but what you don\u2019t see, can kill you. There\u2019s no one answer that will work for everyone but a few tweaks to your schedule may help you\u00a0reduce stress <\/a>and live longer.<\/p>\n

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\"Be7. Be more social.<\/strong> Good friends are good for you but we\u2019re not talking about Facebook. Study after study shows that healthy face-to-face relationships can boost self-esteem and ward off depression. New studies show friendship can actually help us sidestep cancer, slow aggressive cancer growth and improve effectiveness of chemotherapy. Heart attack survivors with a healthy support system live longer, richer lives compared to those who lead isolated lives.<\/p>\n

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\"Invest8. Invest in lifelong learning.<\/strong> Your longer life might actually have more to do with self-determination than formal education. People who make learning part of their daily lives as they age feel more in control of what happens to them because they actively seek out information to help them make smarter choices. \u201cA high sense of control all but wipes out educational differences when it comes to mortality. A person with less education but a high sense of control is practically indistinguishable from a person of high education,\u201d says Margie Lachman on\u00a0ConciousLifeNews.com.<\/p>\n

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\"Walk9. Walk on the sunny side of the street.<\/strong> Bad things happen to everyone but how we perceive those \u201cbad\u201d things can extend or shorten our lives. \u201cYou know you feel better when your attitude is focused on optimism and gratitude. Now research confirms that a feeling of gratitude may not only increase your quality of life by making you smarter, healthier, and more energetic but may optimism may also help you live longer,\u201d according to\u00a0OptimumWellness. Start a gratitude journal \u2013 one happy thought per day is all you need to help you polish up your rose-colored glasses.<\/p>\n

Rest well & wake up ready to go!<\/h2>\n

Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n