The 4th Pillars is “REST”

Sleep plays an important role in physical health.

For example, sleep is involved in the healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke & weight gain, and so on

Sleep disorders have become a global issue, and discovering their causes and consequences are the focus of many research endeavors:

1. Better Personal Production As You Are Able To Focus
   • Getting a good night’s sleep can help to keep your energy levels up
   • Not getting enough sleep will lead to both, your body and brain not function properly the next day.
2. Improved Memories
   • During sleep our brain begins to organize and process all the information we have taken on during the day. It converts your short-term memories into long-term memories. This helps you to learn and means that when you wake up, you can often see things more clearly.
3. Healthy Weight Management
   • Not getting enough sleep can make it more difficult to control your appetite as the body needs more energy as it’s awake for a long time.
   • Some research has even suggested that being sleep-deprived changes the level of hormones that signal hunger and to overeat, (particularly later in the day) and resulting fullness in your body which also affects sound sleep as well
   • Lack of sleep or insufficient sleep affects the desire for fitness and increases lethargy which is an added disadvantage
   • When a person does not get enough sleep, it can interfere with their body’s ability to regulate food intake correctly & consume more calories during the day.
4. Sports Performance
   • While an adult needs between 7 & 9 hours of sleep in the night, and those involved in sports & athletics may benefit in recovery if they get about 10 hours. As they are consuming enough calories and nutrients.
   • Sportspeople can see the benefits like better performance intensity, more energy, better coordination, faster speed, the better mental functioning
5. Risk of cardiovascular challenges
   • Lack of sleep can develop the risk of high blood pressure, diabetes, and coronary heart disease.
   • adequate rest each night allows the body’s BP to regulate itself.
   • if you’re awake more too often, your body can’t compensate for this rise in blood pressure and your level may remain higher than expected. Having high blood pressure is also a major risk factor for stroke and coronary heart disease.
   • Poor sleep has also been linked to poor insulin regulation and resistance. Insulin is the hormone that controls our blood sugar, and if it becomes disrupted and the levels of sugar in our blood increases, which can cause diabetes
6. Social & emotional intelligence
   • If you are taking too much or stress & fear in your mind while going to sleep and are struggling with your emotions, going over things in your head can often keep you awake at night & keep worrying while night, you are going to have a bad mood low feeling on the next day
   • With above keeping awake even longer can turn into a vicious cycle of worry and poor sleep.
   • (Best one can do is take a piece of paper and write down all the things worrying you. This way at least your brain knows there are things to take care of the next day which could help put your thoughts in order and help you to get sleep faster & better)
   • A bad night’s sleep can leave you feeling grumpy & people around you can feel it.
   • One can also have issues with understanding other peoples emotions and thus one becomes less empathetic & may not be able to maintain good interpersonal relationships
   • Less interested in social life, as it impairs your attention span, concentration, strategic thinking, risk assessment, and reaction times
   • people with sleep disorders such as insomnia are likely to show signs of depression.
7. Inflammation
   • Inflammation is part of the body’s defense mechanism and plays a role in the healing process
   • Some studies suggest a link between sleep deprivation and inflammatory bowel diseases that affect people’s gastrointestinal tract. It is well established that gastroesophageal reflux and its most common symptoms, heartburn and regurgitation, is among the most frequently dealt with conditions encountered by gastroenterologists
8. Immune system
   • Adequate sleep & at right time helps the body repair, regenerate, and recover, resulting in a better immune system.
   • Some research has shown how better sleep quality can help the body fight off infection. Sleep helps the immune system to detect and destroy any foreign invaders your body might come into contact with, like the common cold.
   • If you recollect you feel tired and want to sleep more when you’re unwell Sleep needs vary from person to person, depending on their age. As a person ages, they typically require less sleep to function properly.
     • How much sleep you need changes as you age.
       • Newborns (0–3 months): 14–17 hours
       • Infants (4–12 months): 12–16 hours
       • Toddler (1–2 years): 11–14 hours
       • Preschool (3–5 years): 10–13 hours
       • School-age (6–12 years): 9–12 hours
       • Teen (13–18 years): 8–10 hours
       • Adult (18–60 years): 7-plus hours
       • Adult (61–64 years): 7–9 hours
       • Adult (65+ years): 7–8 hours

The connection between sleep and the organ functioning in the night

• 9pm- 11pm – Triple heater (related to metabolism)
• 11pm- 1am – Gallbladder
• 1am-3am – Liver
• 3am-5am – Lungs
• 5am-7am– Large intestines
• 7am-9am – Stomach
• 9am-11am – Spleen & pancreas
• 11am- 1pm – Heart & mind
• 1pm-3pm – Small intestine
• 3pm – 5pm – Bladder
• 5pm -7 pm – Kidneys
• 7pm – 9pm – Pericardium

Sleep Recommendations

Check your bedroom environment

1. Ensure that your bedroom is comfortable. Not very hot or too cold,, check the temperature comfortable to your body.
2. Consider Noise which is another thing that can disturb sleep. Like excess light in the room or coming from the street(if your bedroom is road facing, sounds and wildlife(if any) & a snoring partner.
3. If you work, eat or watch TV in your bedroom, it can be hard to switch off and go to sleep.
4. Light and stimulation from electronic devices can keep you awake & one can have trouble sleeping.
5. A mattress that’s too firm or too soft can affect your back or hip.
6. If you are not able to sleep, a simple way is to read a notebook, so always keep a book by your bed
7. Keep about 2+ hours gap between your meal & sleep. No Heavy meals towards end of the day.
8. No Caffeine before going to bed as many people have this habit. Drinking tea, coffee or energy drinks before going to bed may prevent you from dropping off because caffeine is a stimulant.
9. Have a daily routine pattern. Go to bed and get up at about the same times each day.
10. Avoiding sleeping in when you have had enough sleep.
11. Master of all: Spending more time outside and being more active during the day.