We all age and depending on how we live we can either speed it up or slow it down! I plan to slow it down, therefore, I am constantly looking for natural ways to do just that.
I can remember my mom saying, “I never feel old until I look in the mirror.” I too feel young, but when I look in the mirror I see the signs of aging. The habits I held in my early adult years have taken their toll; sunbathing, poor diet, and inadequate sleep.
Until a few years ago, I continued to rob myself of sleep because there were just not enough hours in the day to get everything done – at least I thought. Then I started to review the research on the design of sleep and discovered I was accelerating my aging and decreasing my productivity by living sleep deprived. Needless to say, I now make every effort to get adequate rest!
Free Anti-aging Solution!
Do you invest in creams, lotions, and supplements, and/or other anti-aging products to stay feeling and looking younger? You may find your best solution may be between the sheets.
Sleep is the body’s mechanism to repair, replace and reboot our cells, tissues, and memories. We all have probably felt and seen the ill effects of a poor nights sleep in our performance and in the mirror, but it also throws the body into stress mode and instead of using our food to optimize health and productiveness it begins to breakdown and alter metabolic processes just to survive.
Benefits of Sleep and How it “Slows the Aging Process:”
- Sharper Mind: Dementia or memory loss is a common sign of aging. In 2009, researchers determined that brain events, called “sharp wave ripples”, are responsible for consolidating memory. These “ripples” also transfer learned information from the hippocampus to the neocortex of the brain, where long-term memories are stored. Sharp wave ripples occur mostly during the deepest levels of sleep, therefore, lack of sleep disrupts this process and contributes to impaired cognitive processes; decreased focus, alertness, ability to reason, problem solve, use good judgment, remember the days activities, as well as what was learned. No wonder I couldn’t get things done!
- Fewer Health Problems: Many chronic diseases are the result of inflammation in the body. Lack of sleep increases inflammation and our risk for developing heart disease possibly resulting in heart attack, heart failure, heart arrhythmias, hypertension, stroke, and diabetes. Studies have shown getting at least 6 to 8 hours of uninterrupted sleep provides optimal health, lowers risk of chronic disease, and increases our likeliness of living our longest and best quality life. Alternatively, our risk of dying by a serious accident increases when sleep deprived, as well as our risk of dying by a chronic disease. Dying of Cardiovascular disease increases by 50% when we get less than 6 hours consistently a night. By all means let’s get our rest!
- Younger Looking Skin: As we age, our skin becomes thinner and lackluster; showing more fine-lines, dark circles, and puffiness around the eyes. It also loses its ability to hold moisture and protect us from environmental allergens. Lack of sleep accelerates these results by two processes; first, it increases the stress hormone Cortisol, which breaks down collagen, the protein that keeps our skin firm, second, it lowers the release of Human Growth Hormone (HGH), the hormone responsible for keeping our skin thick, supple, and impermeable to toxins. Technically, when Cortisol is elevated it breaks down all proteins in the body; it is not choosy, even breaking down muscle tissue including our heart muscle. Cortisol reroutes our energy from rebuilding for optimal health, strength and stamina for survival only. The primary role of HGH is stimulating tissue for building, repair, and replacement, thus with the decreased levels in sleep deprivation, all cell turnover declines, making our skin look dull, and lackluster.
- Healthier Weight: Studies show lack of sleep increases hunger and appetite, and is possibly related to obesity. Individuals who get less than 6 hours of sleep eat about 500 extra calories a day, this is enough to add 1 pound a week. In a 2004 study, Siebern demonstrated those who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours. Siebern says, “Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite, shortened sleep time is associated with decreases in leptin and elevations in ghrelin.”
Sleep is the best way to ensure the body keeps all metabolic processes in optimal working condition for health.
So are you getting enough sleep?
Signs of sleep deprivation include sleepiness throughout the day especially after a meal, needing stimulants such a coffee or tea to stay alert, noticing decreased energy, ability focus, and memory recall, resulting in lowered productivity and living a full active life.
Set Yourself Up for Adequate Beauty Rest:
- Plan! Determine how many hours you need to feel rested and stay on a schedule. Go to bed each night at the same time.
- Wind down and relax: 30 minutes prior to bed turn lights down and electronics off. Electronics: TV, computer, and cell phones use “blue light” which simulates “Day” keeping you awake longer and prevents the increase of melatonin, which induces sleep.
- Keep it Dark and Quiet: Any light or noise interruptions during the night may trigger you to awaken. Use a sleeping mask or room darkening curtains or blinds. Use white noise to keep sound consistent throughout the night.
- Avoid Beverages and Large Meals before bed: To stay asleep keep beverages and meals to earlier in the evening, at least 3-4 hours for meals and 1-2 hours for beverages before bedtime. Eating and drinking too close to bedtime hinders the body’s ability to enter into deep sleep cycles and may easily awaken you to go relieve yourself.
Have you ever thought how old you want to be and what your life will look like as you age?
What are you doing to ensure your vision becomes a reality?
I don’t profess to foretell the future, but I’m planning to live to be 105 years old. God may have different plans and that’s ok, but if this is His plan too, all I can do is make the days I have left on this earth my best! I invite you to join me.
My philosophy in my “Wholistic Wellbeing” coaching business; ATP Consultants, LLC is to share 5 Key Principles to “ATP.” The ATP stands for Attain Top Performance in Life. Once I learned in college, “ATP,” adenosine triphosphate, is the body’s source of energy; I wanted to have a business by the same name. I love positive, joyful energy and plan to have plenty of supply throughout my life. My journey is live to “ATP” in life! Therefore, I love to learn and share the amazing qualities of the body in helping us do just that when we honor it with what it needs to perform its “TOP”…especially as we grow older. Get your beauty rest to feel and live your best!
What will you do differently to ensure that you “ATP”(Attain Top Performance) in life?
Written by Sandie Lynch MS, RDN, LDN, Registered Dietitian, Personal Trainer, and Well-being Coach. Owner and CEO of ATP Consultants, LLC. Sharing 5 Key Principles to Attain Top Performance in living your best life at any age!