This way, you’ll soak that much-needed sunlight and set your body clock for a good night’s sleep. Go for a run, or even do your morning exercise facing east. So take a walk first thing in the morning. Morning sunlight has the best effects on your body clock. If clouds entirely cover the sun, aim for 60 to 90 minutes a day. If it’s a bright day, get 30 to 40 minutes of daily exposure to sunlight. How much sunlight you need depends on the weather. So when the sun is down and night comes, your body knows it’s time to rest. Sunlight aligns your body clock - known as the circadian rhythm - to daylight. That’s your first step to fixing your sleep. If you think your sleep is not as good as it should be, Matt Walker suggests the following easy and “drug-free” tips. The lack of it, however, shortens your life and its quality. The verdict is clear: sleep boosts longevity, health and mental wellbeing. Even your sensitivity to physical pain goes up when sleep-deprived.
Mental illness and poor sleep go hand in hand. There is not a single mental health disorder in which sleep is normal. Poor sleep also lowers libido and disrupts sex and growth hormones, such as testosterone and oestrogen. That’s because when sleep-deprived, your empathy goes down, and you become emotionally hypersensitive. Restless nights lead to far more brutal fights between couples. Sleeplessness can cause irregular menstruation or even amenorrhea (the complete absence of menstruation). It can lead to infertility, pregnancy loss, failed embryo implantation, and an-ovulation. Sleep disorder is particularly morbid for women. Weak immunity increases your risk of injury and makes you prone to diseases and several types of cancer. “The shorter your sleep, the shorter your life.” Warns Matt Walker, author of the international bestseller Why We Sleep and more than a hundred studies on sleep.Ī lack of sleep leads to hypertension, diabetes, heart attacks, strokes, weight gain, and depression.ĭeprive yourself of a good night’s sleep, and you’ll weaken your immune system. Then, these are clear signs you suffer a serious lack of sleep. A loud alarm always cuts your sleep short.When awake, they feel refreshed and ready to conquer the day. After which, they’ll wake up naturally without a clock, at roughly the same time. Waking up, they argue, emerged as a break from this “default state.” We don’t take a break from life by sleeping we take a break from sleep by living.Ī healthy adult needs seven to nine hours of sleep a night. Some experts believe that sleep was the default (and only) state of early living organisms. Yet, the need to sleep persisted for millions of years and is as vital as eating and reproducing. When you sleep, you’re totally paralysed, without consciousness, and completely vulnerable. To listen to his speech, click the audio player above.If you think about it, sleep is a strange biological function. The moderator is Alison van Diggelen of the BBC. 26, 2017 at the Commonwealth Club of California. Previously he was a sleep researcher and professor at Harvard University and the founder of the Center for Human Sleep Science. Walker is the author of " Why We Sleep: Unlocking the Power of Sleep and Dreams." He's a professor of neuroscience and psychology at the University of California, Berkeley and the director of the Sleep and Neuroimaging Laboratory. "If you fight against biology, usually you lose," Walker said.
Obesity is dependent on a lot of other factors, but sleep does have a notable impact.
Reward centers in the brain light up when you're tired, while the rational control regions of the brain shut down. You're also more likely to go for junk-food when you're sleep deprived. You only burn about an extra 140 calories laying on a couch staying awake for 8 hours than you would losing consciousness there. "You could say, 'Well if I'm not sleeping as much it must mean I'm awake longer, so maybe I'm just topping off the extra energy that I'm burning,'" Walker said. If that wasn't bad enough, the hormone that tells us when we're hungry is amplified by lack of sleep.
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