Step 6
Step 6: Sleep and Relaxation
It is health that is real wealth and not pieces of gold and silver.
- Mahatma Gandhi
Disturbed sleep
Most people finish work later than they should. Not only do they leave work late, they also take work home, even to their bedrooms! Fast pace of life, work overload and taking more and more responsibilities have huge impact on the quality of our sleep. Some people even say that they don’t want to waste time sleeping. The lack of sleep has serious consequences for our bodies and well-being. In the meantime, our society admires people who sleep four hours a day and work for their success. We often like saying that we don’t have time for anything.
The lack of good sleep and regular relaxation is the main cause of heart attacks and strokes among 30-40-year-olds. Our organisms can’t keep up with the pace of our lifestyles. When we are exhausted, we don’t perform our standard efficiency at work. We shouldn’t drive a car when we are overloaded with work. Driving a car being extremely tired or sleepy is similar to driving a car after drinking alcohol. Without a proper night sleep, there is no chance for us to keep our young looks for long. Our immunological system doesn’t work properly either and it means that we are more prone to catch viruses and bacteria 'hunting' for us around. A longer day also means more meals, which quickly turn into fat if we don’t get some proper sleep at night or have time for body movement. Before you make yourself another cup of coffee, think if it will really give your body the kind of regeneration it needs. Maybe a 15-minute nap would be a better idea.
Sleep to regenerate
Going to sleep before midnight is the only way for our organisms to be regenerated on the cellular level. When we sleep, there is a growth hormone produced in our body (also known as samototrophic hormone, i.e. growth hormone), which is responsible for reviving proteins used during the day. That’s why after a good night sleep, we are in better shape. Various American institutions advise 7-8 hours of sleep for adults. It is crucial to observe our bodies and learn to know when it is good for us to sleep longer and when six hours of sleep is enough.
In the western countries there are more and more offices where taking a nap is not only tolerable, but there are even special, comfortable rooms where employees can relax peacefully. Drinking coffee won’t help us when we feel sleepy.
Copyrights: Zaneta Geltz
Mind regeneration
Sleep brings our power back after an intense day and it prepares us for new challenges. But it is not the only way to recover your brain power. Apart from getting a good night sleep, plan some time for proper relaxation. The key to success is to leave some space for unexpected things to occur, so that not everything goes according to our plan. We are so much used to planning everything that even our relaxation turns into yet another task to do. Instead of feeling guilty that we didn’t go to the cinema, didn’t meet a friend or didn’t go to the gym, it is better to take relaxation step by step. 15-minute long breathing relaxation is something that we can easily promise ourselves. Breathing has an incredibly cleansing power, it energises the whole body. You can play with your breath:
- Try to make your breath longer and longer, you can count so that you are sure it is getting longer
- You can inhale with your nose, then keep the air for a moment and then exhale through your nose or your mouth
Benefits of sleep
If there is anyone who needs more arguments that sleep is good for us, they should study a long list of benefits of good night sleep. We feel them in our bodies and in our minds. Regular sleep is especially important for children and teenagers who still grow. Growth means production of new protein in the organism and this process happens when we sleep. When teenagers don’t sleep well, they will suffer from hormonal disorders.
Mind:
- better concentration
- faster learning skills
- good memory
- reflex and fast reaction to stimuli
- better perception
- well-being, good mood
- willingness and energy to take up action
- better stress management
Body:
- metabolism and appetite regulation
- radiant and smooth skin
- relaxed muscles
- higher immunity
- lower risk of getting some illnesses (e.g. heart attack or stroke)
Meditation
For a moment leave all your tasks and let your mind rest. You don’t need to meditate in silence. The core of meditation is accepting what is happening around without focusing your attention on sounds or passing thoughts. After a few minutes, some interesting ideas may come to you!