Good sleep: what is it, what are the benefits and consequences?
What is good sleep?
Good sleep comprises several different elements, but you should at least:
- Fall asleep about 15 – 30 minutes after going to bed.
- Have 7 to 8 hours of consecutive sleep a day.
- Wake up refreshed and feel full of energy throughout the day.
Benefits of a good sleep
- Improve your immune system
- Better mood and better social interactions
- More concentration and higher productivity
- Better memory
- Increase your attention span
- Stable levels of blood glucose
- Help to keep your body weight
- Better sex
But we need to have limits, more than 9 hours of sleep a day could have the opposite effect, and you will not get all the benefits.
Lack of sleep consequences
- Irritability
- Reduce the libido
- Increase stress levels
- Decrease concentration
- Improve overall health and more
Steps to a good night’s sleep
1. Create a sleep schedule:
Set a time to go to bed and to wake up daily, and on weekends the difference should not be over 1 hour. If you cannot achieve sleep in 20 minutes, get out of bed, do a relaxing activity for a few minutes, and then try to sleep again.
2. Scale diet:
What we eat can also affect our sleep. Try not to eat heavy meals before going to bed but do not go to bed hungry. Be careful with coffee, sodas, sugar, and alcohol.
3. The perfect place:
Make your room the perfect place to sleep and rest. Quiet and dark with a comfortable bed, and some nice pillows can help too. Keep your room perfectly clean and free of allergens.
4. Naps:
Limit the time of naps. These ones should not last more than 30 minutes, and try not to take them late on the day. Also, don’t take more than one.
5. Be active:
Include physical activities in your daily routine, but try to make it not too close to bedtime.
6. Goodbye Worries:
Do a relaxing activity before bed, don’t use your phone, computer, or other light screens. You can also add some relaxation techniques such as MindFulness to your bedtime routine. Try to let the stress and worries out and solve them before you hit the sack.
Get a better sleep and a healthier sexual life
The lack of these two activities can have the same consequences to your body, such as higher stress levels. Sex and sleep are related since the better you sleep, the more your sexual desire can increase. Also, a lack of sex can lead to a lack of sleep and therefore irritability.
There’s evidence that orgasms reduce cortisol levels, the primary stress hormone. Furthermore, orgasms increase estrogen levels in women and prolactin in men, which helps them sleep better!
In the United States, one in every three individuals doesn’t get enough sleep, and in turn, 45% of women and 35% of men are not satisfied with their sex life. A study by college students showed that 1 more hour of sleep a day increases your chances of having sex by 14%.
Health and sleep
Recent studies show that a lack of sleep in women causes stress and irritability, especially in mothers with school-age children and full-time jobs. However, the lack of sleep in men also has consequences related to stress levels as well as other problems such as decreased testosterone levels and even erectile dysfunction.
Experts suggest that your bedroom must be a safe space for relaxation. Don’t take your work to bed, don’t use your cell phone before sleep, and create a schedule that includes your time to sleep and enjoy a healthy sex life.
Why do we need sex? and more details about it
How long should sex last?
Some factors can influence sexual intercourse duration, such as what individuals consider sex, mutual desire, age, expectations, etc.
However, experts define a desirable time of vaginal sex between 7 to 13 min. More than 30 min of vaginal sex is considered too long.
Remember to check with your doctor if you have any problems related to this topic.
Do I need to have sex every day?
There’s not an official limit on how much sex you should have. The average amount of sexual activity with another person in adults is once a week. However, the question you should ask yourself is, how do you feel about your sex life? Physically and emotionally, does it make you happy?
“Sex should be fun and enjoyable, not a causer of bodily damage.” – Dr. Jill McDevitt.
Why do we need sex?
Sex is related to reproduction for some people. However, it has been shown that regular sex has benefits to your health, among them:
- An active and functional immune system. According to Dr. Yvonne K. Fulbright, sexually active people take fewer sick days.
- After the climax, people experience a decrease in stress levels and anxiety. You feel more relaxed and close to your partner.
- Several experts have proved that regular sex controls blood pressure, Dr. Joseph J. Pinzone says.
- Men can reduce their chances of developing prostate cancer.
- Sex strengthens the pelvic area in women and reduces the chances of suffering from urinary incontinence. During orgasm, the pelvic wall shrinks and gains strength.
- Improve sleep quality.
Be healthy with Bardisa
At Bardisa LYL Center, we want you to have a great quality of life and enjoy every aspect of your life, including sex. Feel healthier and more connected with your partner than ever!
We’re committed to providing you the right services to improve your health. Are you interested in learning more about our bioidentical hormone treatment? Then click here.
Health is in the perfect balance of different elements. When one of them fails, others are affected. Lead a healthy life with Bardisa LYL Center and Live Young Longer.
Most of the information presented in this article was taken from www.worldhealth.net.