Restore Your Natural Sleep Cycle with Meditation [Infographic]

Restore Your Natural Sleep Cycle with Meditation
Infographic from Lifehack.org

Sleep and Health

Sleep plays a critical role in our health.  It is thought that chronic sleep deprivation can lead to an increased risk for a range of medical conditions, from heart disease to obesity.

It is estimated that sleep problems, like insomnia, are an epidemic in the modern West.  Unfortunately, many people ignore the problem and try to get by regularly using stimulants, like coffee and energy drinks.

Sleep and Weight

Any weight loss expert will tell you that, in order to lose weight, or to prevent unwanted weight gain, you need to get an adequate amount of quality, restorative sleep. This is because sleep has a very powerful effect on metabolism.  Getting enough sleep is as important as regularly exercising and eating healthy.

Meditation - The Cure

Scientific research shows that a regular meditation practice has many health benefits.

According to a sleep study as described in this infographic, meditating before going to bed has been shown to improve sleep cycles in various ways, including helping approximately 60% of the study participants overcome insomnia.

Infographic Source 

For more information about the sleep study, how meditation improves sleep and how to meditate before going to bed, please visit the infographic source:

Supercharge Your Sleep by Meditating Before Bed - Lifehack.org

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How Much Sleep Do We Really Need?

How Much Sleep Do We Really Need? [Infographic]

How Much Sleep Do We Really Need?
Infographic from the National Sleep Foundation

Sleep is an essential component of good physical, mental and emotional health.

Yet, every night millions of people struggle with either falling asleep, staying asleep, or both.  Chronic insomnia and even brief periods of sleep deficiency has been linked to fatigue, poor memory, lack of energy and a host of illnesses.

It is also thought that lack of adequate, restorative sleep has a direct impact on weight gain - specifically the accumulation of visceral or belly fat.  It is also believed that being short on sleep impedes weight loss efforts.

Any weight loss expert will tell you that in order to lose or maintain a healthy weight, you need to get enough sleep.

But how much is enough sleep?  

There are some general guidelines based on age but individual sleep needs can vary because there is also a genetic component.

This infographic entitled How Much Sleep Do We Really Need? from the National Sleep Foundation illustrates and briefly explains:

✔ The average sleep needs for different age groups
✔ How sleep needs are also individual
✔ A few, key benefits of sleep
✔ Tips for better sleep

For more in-depth information on sleep health, including sleep recommendations, needs and debt, circadian rhythm, and sleep hygiene visit National Sleep Foundation - How Much Sleep Do We Really Need?  

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How Sleep Aids in Natural Weight Loss
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17 Science-Backed Sleeping Hacks to Boost Health [Infographic]

17 Science-Backed Sleeping Hacks to Boost Health and Aid in
Weight Loss - Infographic from Pillow Pancake

According to an article published on the Centers for Disease Control and Prevention (CDC) website:

"Persons experiencing sleep insufficiency are also more likely to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as from cancer, increased mortality, and reduced quality of life and productivity."
 (Insufficient Sleep is a Public Health Problem, CDC)

Also according to another article found on the CDC website:

"Laboratory research has found that short sleep duration results in metabolic changes that may be linked to obesity. Epidemiologic studies conducted in the community have also revealed an association between short sleep duration and excess body weight." (Sleep and Chronic Disease, CDC)

The link between restorative sleep and excess body weight, belly fat, obesity, diabetes, metabolic syndrome and a host of other chronic diseases and medical conditions is indisputable.

Yet, it is estimated that in the United States, 10-20% individuals suffer from insomnia, only about 35% sleep 8 hours or more per night during the workweek, and about 56% have one or more symptoms of insomnia a several nights or more during a week.

If you are one of these individuals who finds it difficult to fall asleep and/or stay asleep, you might find the science-backed sleeping hacks illustrated and explained in this Infographic helpful:

1.  Set a "go to bed" alarm
2.  No alcohol before bed
3.  Nap proactively
4.  Wear warm socks to fall asleep faster
5.  Keep your bedroom cool
6.  Avoid big meals late at night
7.  Keep your bedroom quiet
8.  Use a little white noise
9.  Don't skimp on your mattress
10.  Practice deep breathing
11.  Power down well before bedtime
12.  Use lavender
13.  Take a hot bath
14.  Ask your doctor about sleep Apnea
15.  Don't hit the snooze button
16.  Keep the bedroom very dark or try a sleeping mask
17.  Think about the today and tomorrow before going to bed

Infographic source and for more information about restorative sleep, visit 17 Science-Based Hacks to Sleep Better & Boost Your Health - PillowPancake.com


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