To Sleep or not to sleep

On Rosh Hashanah, many have the custom not to nap during the day, because one might “sleep away one’s mazel” and during Simchas Beis HaShoeva, לא טעמו טעם שינה – the Jews did not even “taste the taste of sleep”. While skimping on sleep is ok once in a while, our bodies need adequate sleep each night in order to stay healthy.

Sleep Facts

• A good night’s sleep (7-8 hours) is crucial for preventing inflammation in the body that can lead to heart disease and diabetes. (See Rambam Hilchos Daios)

• If getting 7-8 hours of sleep isn’t possible, regularly taking a nap during the day can lower a person’s risk for coronary heart disease by 37%!

• Lack of sleep triggers hormonal shifts that boost hunger and appetite (and make you crave fatty foods, like doughnuts and fries). One 15-year study showed that people who only got 5 hours of sleep per night had 16% lower levels of the hormone leptin (low levels are linked to obesity) than those who slept an average of 7-8 hours per night.

• Children 5-11 years old who sleep less than 11 hours per night are more likely to be obese adults than kids who get more sleep.

• There is a 25% increase in the number of “snack calories” people consume when they sleep 5.5 hours per night, instead of 8.5 hours.

6 Suprising Reasons You´re Tired

1 Being tied town to “tech toys” – cell phone, laptop, Blackberry. Take short breaks from these devices. Tuning in to the present moment, taking a walk without your phone, is naturally energizing.

2 Not getting enough sleep. Doing 15-30 minutes of stretching exercises 4 times per week reduced sleep problems by 30%.

3 Feeling worried about the same issue for a long time. Working through this anxiety is a surefire way to improve your sleep.

4 Doing a really intense workout once or twice a week. This type of workout doesn’t boost your energy. Switch to a lower intensity workout and exercise 3-4 times per week.

5 Eating out a lot. Restaurant and fast foods don’t typically have many nutrients that provide all-day energy. Try to see that your food has a lot of fiber and contains lots of fruits and vegetables.

6 Not making time for fun. Seeing friends, doing new things and spending time with family are energizing activities. In a Dutch study, those who preferred to spend time alone were tired significantly more than their outgoing counterparts.