Why? Because even mild sleep deprivation disrupts normal levels of the hormones ghrelin and leptin , which regulate appetite.
And more and more evidence is showing that sleep disruption affects crucial hormones and proteins that play roles in various diseases, such as breast cancer and diabetes.
The fact is we all have internal clocks that we should be paying attention to. Burning the midnight oil or tossing all night long from stress and worry, can throw a wide range of basic body symptoms out of sync. In short, otherwise healthy people who do not get enough sleep appear to be significantly more likely to die prematurely.
The Optimum Amount
Although some people need a full 10 hours, most people require between 7 and 9. Get less than 6 or 7, and your body begins to suffer.
Tips for Sleeping Long and Well
• Keep bedroom cool and as dark as possible.
• Wear socks to bed. Warm feet equals deep sleep.
• Make your after-dinner beverage a cup of organic Chamomile, Valerian or decaffeinated Green tea.
• Exercise regularly, but not within three hours of bedtime.
• Avoid liquids within two hours of bedtime.
• Reduce or eliminate caffeine and alcohol.
• Take time to unwind before turning in.
• Take a hot, leisurely bath.
• Avoid stimulating activities such as TV, computer or work just before retiring.
• If your mind is restless, practice a self-relaxation technique, prayer and/or meditation.
Stein, Rob. “Scientists Finding Out What Losing Sleep Does to a Body.” The Washington Post (Sunday, October 9, 2005): A01.
