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February 15, 2021 5 min read

 

Are you used to pulling all-nighters for work or college? 

Is sleep no longer your priority as you strive to get work done in the incredibly fast-paced world of today?

If you answered Yes  to any of these questions, let us tell you – Me too! 

Unfortunately, as work extends to overtime and college kids are hit by assignments and quizzes every other day; the sleep schedule is bound to become a mess.

But here’s why you need to catch up on those 7-9 hours of required sleep every night: 

Sleep matters for longevity! 

Sleep and a Longer Lifespan: Is there a connection?

We know what you’re thinking. 

Better sleep leads to a longer life – how absurd is that notion? 

But we are here to tell you as weird as it may sound, there is a connection between the level of shut eye your body gets every day, and the number of years you are expected to live. 

The connection is slightly indirect. For example, a study was conducted at the Archives of Internal Medicine. Among the 153 men and women who participated, it was found that those who did not sleep enough (i.e. slept less than 7 hours at night) were 3 times more prone to developing a sickness than the ones who had enough sleep (at about 8 hours). 

Therefore, lack of sleep disrupts the immune system, which in turn bears adverse impacts on our health and lifespan. 

Our Bodies Work Even When We Are Fast Asleep

Just as you need a break in a 9-hour work shift to refresh yourself to depict greater productivity, your brain needs a break from working all day, every day – and that break comes as a way of sleep. 

However, don’t think your brain stops working when you’re asleep; it works then too! 

When asleep, our brain gets the time to recharge itself, fix the imbalances, optimize metabolic rates, and start afresh the next day. 

If you don’t gain sufficient asleep – as is the case with one-third of the U.S. adult population – your brain doesn’t recharge to allow your body to perform better; thus, putting you at risk of a reduced lifespan. 

The Importance of Sufficient Sleep 

Unfortunately, we are currently living it the age when any sleep time before 2 a.m. seems unacceptable and having no free moment is just the way it is. 

Well, this is not how it should be. Your body reallyyneeds sleep to function well and maintain a healthy lifespan. Here’s how:

  • Human Growth Hormone – the fountain of youth! 

Humans have an important hormone, called the growth hormone, that is highly active during our initial part of sleep (delta stage). This is when this hormone is highest in production, and is then used for bodily restoration, building lean muscle tissue, and giving you the energy to be active. 

Unsurprisingly, this hormone is also called the fountain of youth. This means, if you’re hoping for a well-functioning body that defies age, you need to be getting enough sleep so the hormone can gain momentum.  

  • REM Sleep Prevents Neurological Diseases

Our sleep goes through a number of phases. Of these, REM sleeps (or Rapid Eye Movement) is when you’re in your deepest state of sleep. 

It is in this phase that the most happens with your brain. Blood circulation and oxygen levels rise, and the brain’s tissue continues to absorb amino acids. This helps prevent major diseases, including neurological disorders like Alzheimer’s, in the future. 

Prevention from diseases of course hints towards longevity!

  • Sufficient Sleep Means Lesser Accidents! 

Have you observed what happens when you don’t get enough sleep? 

Simple, you just can’t keep your eyes open. This means lesser concentration, lesser energy, and thus a greater probability of messing up somehow. 

In fact, a study discovered that people who slept for 6 hours or less a night, were 33% more likely to be involved in a car crash. 

On the other hand, those with sleep levels within the 7 hours or more category only made up 9% of total motor vehicle crashes.  

  • The Phenomena of Beauty Sleep Exists

When talking about the importance of sleep, let’s not forget the benefits it bears for our skin – redefining ageless beauty. 

Alas, longevity shouldn’t just mean a longer life, should it?

As we age, our body develops free radicals that damage our skin. However, during sleep, these free radicals are destroyed while more skin cells are produced and repaired to make your skin truly nourished. 

Get Your Sleep Routine Sorted

Now you know how important sufficient sleep is for you and your long life. However, it begs the big question:

How do I get my sleep routine sorted?

It’s not so difficult.  

  1. Set your workout long before your sleep time 

If you’re used to working out before sleep time, you should change that now. Have no meals nor indulge in intense workout just before going to sleep. 

  1. Keep the screen away

If you’re facing a hard time falling asleep even after hitting the bed, maybe it’s because you haven’t turned off your tv or put your phone away yet. The blue light from these screens mess with your circadian rhythm and prevent sleep. 

Make it a habit to keep all screens away and switched off when going to bed.

  1. Dim the lights 

It’s not just the blue light, but bright lights too! 

Set the mood before going to bed to allow sleep to come easily. Dim the lights, or completely switch them off.

  1. Have your meal early, and with Protein! 

While you should have your meal way earlier than your sleep time, we ask you to include Protein in your dinners for an effective sleep. 

It is thought that consuming just the right amount of protein results in minimally disrupted sleep, and improved sleep quality! 

Protein Before Bed 

We’ve just said having a protein dinner is good. But how? Shouldn’t it make you feel fuller, and less able to sleep? 

Actually, foods with a high number of calories, sugar, and fat disrupt sleep routines. Conversely, people who consume more fiber and protein at night are able to fall asleep and stay asleep! 

This means no waking up needlessly in the middle of the night, and instead obtaining the best sleep you ever had.

But, this doesn’t mean you begin to consume bacon, turkey, or a heavy chicken meal before bedtime. What you need is something light but full of protein. 

You need a Whey Protein Shake by Centenarius Nutrition. 

Whey is the Way to Go 

You must have heard that bodybuilders like to consume a whey protein shake just before bed. 

They do this because protein in the form of a whey shake is easy to digest, contains natural sleep aids (bioactive milk peptides), and helps your body produce antioxidants.

This helps build muscle, maintain immunity, and promote longevity. 

Do you want a longer life?

Do you want an improved sleep routine?

End your day with  whey protein shake, and all else will follow.