Top 10 Health Benefits of a Good Night's sleep

In the past, sleep was often ignored by doctors
and surrounded by myths, but now we are beginning
to understand the importance of sleep to overall
health and well-being. In fact, when people get
less than 6 or 7 hours of sleep each night,
their risk for developing diseases begins to increase.

1. Keeps Your Heart Healthy

Heart attacks and strokes are more common during
the early morning hours. This fact may be explained
by the way sleep interacts with the blood vessels.
Lack of sleep has been associated with worsening
of blood pressure and cholesterol, all risk factors
for heart disease and stroke. Your heart will be
healthier if you get between 7 and 9 hours of
sleep each night.

2. May Prevent Cancer

People working the late shift have a higher risk
for breast and colon cancer. Researchers believe
this link is caused by differing levels of melatonin
in people who are exposed to light at night.
Light exposure reduces the level of melatonin,
a hormone that both makes us sleepy and is thought
to protect against cancer. Melatonin appears to
suppress the growth of tumors. Be sure that your
bedroom is dark to help your body produce the
melatonin it needs.

3. Reduces Stress

When your body is sleep deficient, it goes into
a state of stress. The body's functions are put
on high alert which causes an increase in blood
pressure and a production of stress hormones.
Higher blood pressure increases your risk for
heart attacks and strokes.
The stress hormones also, unfortunately, make it
harder for you to sleep. Learn relaxation techniques
to counter the effects of stress. There are also
stress reduction techniques for sleep.

4. Reduces Inflammation

The increase in stress hormones raises the level
of inflammation in your body, also creating more
risk for heart-related conditions, as well as cancer
and diabetes. Inflammation is thought to one of the
causes of the deterioration of your body as you age.

5. Makes You More Alert

Of course, a good night's sleep makes you feel
energized and alert the next day. Being engaged
and active not only feels great, it increases your
chances for another good night's sleep.
When you wake up feeling refreshed, use that energy
to get out into the daylight, do active things, and
be engaged in your world. You'll sleep better the
next night and increase your daily energy level.

6. Bolsters Your Memory

Researchers do not fully understand why we sleep
and dream, but a process called memory
consolidation occurs during sleep. While your
body may be resting, your brain is busy processing
your day, making connections between events,
sensory input, feelings and memories. Your dreams
and deep sleep are an important time for your brain
to make memories and links. Getting more quality
sleep will help you remember and process things better.

7. May Help You Lose Weight

Researchers have also found that people who sleep
less than seven hours per night are more likely
to be overweight or obese. It is thought that the
lack of sleep impacts the balance of hormones in
the body that affect appetite. The hormones ghrelin
and leptin, important for the regulation of appetite,
have been found to be disrupted by lack of sleep.
So if you are interested in controlling or losing
weight, don't forget to pay attention to getting
a good night's sleep.

8. Naps Make You Smarter

Napping during the day is not only an effective
and refreshing alternative to caffeine, it can
also protect your health and make you more productive.
A study of 24,000 Greek adults showed that people
who napped several times a week had a lower risk for
dying from heart disease. People who nap at work hav
much lower levels of stress. Napping also improves
memory, cognitive function and mood.

9. Reduce Your Risk for Depression

Sleep impacts many of the chemicals in your
body, including serotonin. People with a
deficiency in serotonin are more likely to
suffer from depression. You can help to prevent
depression by making sure you are getting the
right amount of sleep, between 7 and 9 hours
each night.

10. Helps the Body Make Repairs
Sleep is a time for your body to repair damage
caused by stress, ultraviolet rays and other
harmful exposures. Your cells produce more protein
while you are sleeping. These protein molecules
form the building blocks for cells, , allowing
them to repair damage.