Health: Rest is best for good Health (part-1)

Rest is Best for Health

It can be difficult to maintain a healthy lifestyle in this hectic world. When you are in school, going to work and  taking care of your family, time may seem to be running out. Taking good care of your body and mind can make a difference in your overall well-being and your response to change. Exercise, rest, and rest will help you to do better and to enjoy better health. Taking good care of yourself may require extra time and effort, but it is well worth it.

Rest

Getting the right amount of sleep is important for your ability to read and process memories. In addition, sleep helps restore your body's energy, repairs muscle tissue and triggers the release of growth hormone and appetite.

Like exercise, the amount of sleep needed depends on your age. The National Heart, Lung and Blood Institute recommends at least 11-12 hours for preschoolers, 10 hours for school children, 9-10 hours for teens and 7-8 hours for adults.

Sleep quality is also important. Sleep quality refers to how much time you spend on REM (rapid eye movement) sleep. REM sleep is a significant return on 5 sleep cycles and should account for one quarter of the time you spend sleeping. For example, an adult who sleeps 8 hours a night should spend a total of 2 hours in REM sleep.

If you do not get enough sleep, or you do not get enough sleep every once in a while, you may find yourself waking up angry, restless, and having trouble concentrating. If you consistently do not get enough sleep, you are at greater risk for conditions such as heart disease, diabetes, obesity, headaches and depression. Try to stay within the recommended dosage for sleep - too much sleep can also be a health problem.

If you feel that you do not always get enough sleep and it affects your work or personal health, talk to your primary care physician to discuss possible sleep problems, such as insomnia or shortness of breath.

 Tips for Getting Better Sleep

In addition to rest and daily rest, it is recommended that adults get seven to eight hours of sleep each night, but quality is just as important as value. Rapid eye movement (REM) sleep returns most of the five sleep cycles. At least one quarter of your sleep should be spent on the REM cycle.

How can you make sure you get enough sleep each night? Here are a few tips.

• Avoid caffeine in the afternoon and evening.
• Stick to a consistent bedtime routine, even on the weekends.
• Set your thermostat between 60 and 70 degrees at night.
• Avoid sleeping during the day.
• At least one hour before bedtime, change the screen time to do relaxing activities such as reading, yoga before bed or a relaxing bath.
• Exercise is important, but avoid overnight exercise, if possible.

If you are struggling to get enough sleep or you are not feeling well all day, you may be eligible for a sleep study at the INTEGRIS Health Sleep Disorders Center in Oklahoma. However, anyone and everyone can benefit from simply giving yourself time to relax and unwind during your daily routine. 

Relaxation

While there are no specific guidelines for how much rest a person should include in their lifestyle, making time to relax and enjoy life is an important part of maintaining good health. Deep relaxation, such as meditation, when practiced regularly not only relieves stress and anxiety, but is also shown to improve mood. Deep rest has many other potential benefits  it can lower blood pressure, relieve pain, and improve your immune system and heart rate.

Making time for fun is also an important factor in relaxation. Laughter reduces pain, may help your heart and lungs, promote muscle relaxation and may reduce anxiety.

If you do not get enough rest, you may find yourself feeling down and depressed. Chronic stress, if left unchecked, can lead to a host of health problems, including chest pains, headaches, digestive problems, anxiety, changes in sexual appetite, and the ability to concentrate.

Exercise

Getting the right amount of exercise benefits almost every aspect of one's life. Not only does exercise help you to control your weight but it also improves your mental health, mood, longevity, and the strength of your bones and muscles.

Adults 18 and older (including adults) need at least 2 hours of moderate weekly exercise and muscle strengthening exercises twice a week. Children and adolescents need an hour of daily exercise, with strenuous activity for at least 3 days each week. They also need muscle and bone strength exercises for at least 3 days a week.

Deep central activities include walking fast, gardening, playing double tennis or cycling freely. Tough physical activities include running, jogging, swimming legs, jump rope, hiking or team activities such as Zumba or step aerobics. Exercise exercises that you should include in your routine twice a week include yoga, weight lifting, weight-bearing belt exercises such as push-ups and sit-ups. You do not have to spend hours on the treadmill each day to meet the recommended levels of physical activity. Ten minutes of moderate or vigorous activity 15 times a week (about twice a day) will take care of it.

Not getting enough exercise puts you at greater risk for cardiovascular disease, type 2 diabetes, metabolic syndrome, high blood pressure and other cancers. Additionally, if you are sitting or standing for too long, you may have back pain, so it is important to change your posture and sitting all day and make sure you walk regularly.