Shut Eye Boosts Your Creative Capabilities
Too much or too little sleep is associated with a shorter lifespan. A lack of sleep is linked to heart disease, stroke, diabetes, arthritis, and premature aging.
Sleep is connected to successful weight management. Your health is affected by your sleep, a lack of sleep puts added stress on your body and effects your cardiovascular system. Sleeplessness also affects reaction time and decision making. A lack of sleep can contribute to depression. A good night’s sleep can help a moody person decrease their anxiety. You get more emotional stability with good sleep.
A good nights sleep is an invitation to your muse.
In addition to consolidating memories, or making them stronger, your brain appears to reorganize and restructure them, which may result in more creativity as well. Get a good night’s sleep before getting out the easel and paintbrushes or the pen and paper. Researchers at Harvard University and Boston College found that people seem to strengthen the emotional components of a memory during sleep, which may help spur the creative process.
What Will Help You Improve Your Sleeping Habits?
- Stop drinking caffeine after 2pm.
- Avoid a big, heavy meal right before bed.
- Even though a nightcap may help you relax and fall asleep faster, it’ll make the second half of your sleep cycle restless and unsatisfying. Have your drink at dinnertime (6pm) so it wears off before bed.
- Doing anything that raises your body temperature too close to bedtime may actually hinder you from falling asleep.
- Stretching with yoga before bed can calm down your mind, steady your breath, and reduce muscle tension without increasing your heart rate.
- Bright light too close to bedtime can make it hard to fall asleep. Low lighting signals the biological clock that it’s time to wind down, while bright light signal the brain to remain alert. Try low wattage lightbulbs.
- Typing in bed can wind you up, so when you do unplug, it will be harder to fall asleep. Disconnect an hour before bed, turn your smartphone off, and put any gadgets on an out-of-reach dresser or in another room so you won’t be able to grab it if you get the late-night urge.
- The bedroom should be for sleep and sex only, anything else is clutter and has the ability to signal your brain and body that it needs to be alert. Make your bedroom your sanctuary for love and rest.
Surprising Health Benefits Of Sleep
Sleep makes you feel better, but its importance goes way beyond just boosting creativity and mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.
“Sleep used to be kind of ignored, like parking our car in a garage and picking it up in the morning,” says David Rapoport, M.D., director of the NYU Sleep Disorders Program.
Not anymore. Here are some health benefits researchers have discovered about a good night’s sleep.
Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or “practice” skills learned while you were awake (it’s a process called consolidation).
“If you are trying to learn something, whether it’s physical or mental, you learn it to a certain point with practice,” says Dr. Rapoport, who is an associate professor at NYU Langone Medical Center. “But something happens while you sleep that makes you learn it better.”
In other words if you’re trying to learn something new — whether it’s Spanish or a new tennis swing — you’ll perform better after sleeping.
Too much or too little sleep is associated with a shorter lifespan — although it’s not clear if it’s a cause or effect. (Illnesses may affect sleep patterns too.) In a 2010 study of women ages 50 to 79, more deaths occurred in women who got less than five hours or more than six and a half hours of sleep per night. Sleep also affects quality of life.
“Many things that we take for granted are affected by sleep,” says Raymonde Jean, M.D., director of sleep medicine and associate director of critical care at St. Luke’s-Roosevelt Hospital Center in New York City. “If you sleep better, you can certainly live better. It’s pretty clear.”
Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep — six or fewer hours a night — have higher blood levels of inflammatory proteins than those who get more. A 2010 study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night. People who have sleep apnea or insomnia can have an improvement in blood pressure and inflammation with treatment of the sleep disorders, Dr. Rapoport says.
Be A Winner
If you’re an athlete, there may be one simple way to improve your performance: sleep. A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina. The results of this study reflect previous findings seen in tennis players and swimmers.
Improve Your Grades
Children between the ages of 10 and 16 who have sleep disordered breathing, which includes snoring, sleep apnea, and other types of interrupted breathing during sleep, are more likely to have problems with attention and learning, according to a 2010 study in the journal Sleep. This could lead to “significant functional impairment at school,” the study authors wrote.
In another study, college students who didn’t get enough sleep had worse grades than those who did.
“If you’re trying to meet a deadline, you’re willing to sacrifice sleep,” Dr. Rapoport says, “but it’s severe and reoccurring sleep deprivation that clearly impairs learning.”
A lack of sleep can result in ADHD-like symptoms in kids, Dr. Rapoport says.
“Kids don’t react the same way to sleep deprivation as adults do,” he adds. “Whereas adults get sleepy, kids tend to get hyperactive.”
A 2009 study in the journal Pediatrics found that children ages seven and eight who got less than about eight hours of sleep a night were more likely to be hyperactive, inattentive, and impulsive.
“We diagnose and measure sleep by measuring electrical changes in the brain,” Dr. Rapoport says. “So not surprisingly how we sleep affects the brain.”
Have A Healthy Weight
If you are thinking about going on a diet, you might want to plan an earlier bedtime too.
Researchers at the University of Chicago found that dieters who were well rested lost more fat — 56 percent of their weight loss — than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)
Dieters in the study also felt more hungry when they got less sleep.
“Sleep and metabolism are controlled by the same sectors of the brain,” Dr. Rapoport says. “When you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite.”
When it comes to our health stress and sleep are nearly one and the same — and both can affect cardiovascular health.
“Sleep can definitely reduce levels of stress, and with that people can have better control of their blood pressure,” Dr. Jean says. “It’s also believed that sleep effects cholesterol levels, which plays a significant role in heart disease.”
The National Highway Traffic Safety Administration reported in 2009 that being tired accounted for the highest number of fatal single-car run-off-the-road crashes due to the driver’s performance — even more than alcohol!
“Sleepiness is grossly underrated as a problem by most people, but the cost to society is enormous,” Dr. Rapoport says. “Sleeplessness affects reaction time and decision making.”
Insufficient sleep for just one night can be as detrimental to your driving ability as having an alcoholic drink.
Steer Clear Of Depression
Sleeping well means more to our overall well-being than simply avoiding irritability.
“A lack of sleep can contribute to depression,” Dr. Jean says. “A good night’s sleep can really help a moody person decrease their anxiety. You get more emotional stability with good sleep.”
If you think the long hours put in during the week are the cause of your anxiety or impatience, Dr. Rapoport warns that sleep cannot necessarily be made up during the weekend.
“If you sleep more on the weekends, you simply aren’t sleeping enough in the week,” he says. “It’s all about finding a balance.