"The best bridge between despair and hope is a good night's sleep."

Sleep is crucial for staying healthy. It helps your brain work better, stabilises your mood, and boosts your immune system.

Sleep is Essential

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People who sleep 7-9 hours a night live healthier and longer lives.

Sleep Helps You Live Longer

When you sleep, your brain processes and stores information, making it easier to remember things and solve problems.

Sleep Helps You Learn

Quality sleep helps improve focus, creativity, and emotional balance. It’s a key factor in maintaining mental wellness.

Sleep and Mental Health

Sleep has two main stages: <ul><li>REM (Rapid Eye Movement, when you dream) </li><li>NREM (Non-Rapid Eye Movement, deep sleep). </li></ul>Both are important for memory and learning.

Two Types of Sleep

<ul><li class="ql-align-justify">Go to bed and wake up at the same time every day.</li><li class="ql-align-justify">Keep your bedroom dark, cool, and quiet.</li><li class="ql-align-justify">Avoid screens and big meals before bed.</li><li class="ql-align-justify">Exercise regularly, but not too close to bedtime.</li></ul>

Tips for Better Sleep

Good sleep lowers the risk of serious health problems like heart disease, diabetes, and obesity.

Sleep Keeps You Healthy

Caffeine keeps you awake by blocking sleep signals in your brain. Alcohol makes you sleepy but disrupts deep sleep.

Caffeine and Alcohol Harm Sleep

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"Sleep is the best meditation."

Melatonin is a natural hormone that helps your body know when it’s time to sleep. It increases when it gets dark.

The Role of Melatonin

"Sleep is that golden chain that ties health and our bodies together."

<ul><li class="ql-align-justify">Not getting enough sleep can make you feel anxious, sad, or stressed. It even affects your physical health, increasing the risk of serious illnesses.</li><li class="ql-align-justify">Skipping sleep could be one of the biggest health mistakes you make. To understand more about why this is, check out my post on <a href="https://medium.com/the-honest-perspective/why-skipping-sleep-could-be-your-biggest-health-mistake-d7b2f10ce9e8">Why Skipping Sleep Could Be Your Biggest Health Mistake</a>.</li><li class="ql-align-justify">A publication has approved this post and offers practical solutions to avoid the negative effects of sleep deprivation.</li></ul>

Sleep Deprivation is Dangerous

How sleep can change your life—and your health! 

“Why We Sleep is an important and fascinating book…Walker taught me a lot about this basic activity that every person on Earth needs. I suspect his book will do the same for you.” —Bill Gates A New York Times bestseller and international sensation, this “stimulating and important book” (Financial Times) is a fascinating dive into the purpose and power of slumber. Sleep is one of the most important but least understood aspects of our life, wellness, and longevity. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating health consequences when we don't sleep. Compared to the other basic drives in life—eating, drinking, and reproducing—the purpose of sleep remained elusive. An explosion of scientific discoveries in the last twenty years has shed new light on this fundamental aspect of our lives. Now, preeminent neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming. Within the brain, sleep enriches our ability to learn, memorize, and make logical decisions. It recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. Dreaming mollifies painful memories and creates a virtual reality space in which the brain melds past and present knowledge to inspire creativity. Walker answers important questions about sleep: how do caffeine and alcohol affect sleep? What really happens during REM sleep? Why do our sleep patterns change across a lifetime? How do common sleep aids affect us and can they do long-term damage? Charting cutting-edge scientific breakthroughs, and synthesizing decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood, and energy levels; regulate hormones; prevent cancer, Alzheimer’s, and diabetes; slow the effects of aging; increase longevity; enhance the education and lifespan of our children, and boost the efficiency, success, and productivity of our businesses. Clear-eyed, fascinating, and accessible, Why We Sleep is a crucial and illuminating book.

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Matthew Walker is a British scientist and professor of neuroscience and psychology at the University of California, Berkeley. His research focuses on the impact of sleep on human health and disease. Previously, he was a professor of psychiatry at Harvard Medical School.

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Mindfulness: Do’s And Don’ts

6. Meditate