Spiritual Bookshelf Episode 12 :The importance of sleep is far beyond our imagination.

心靈書架 Spiritual Bookshelf スピリチュアルな 本棚 Spirituelles Bücherregal

Hi everyone! Welcome to today’s podcast. I’m your host, Phillip.

Did you know that we spend about one-third of our lives sleeping? If you live to 80, that’s around 26 years of sleep! But many people sacrifice sleep for work, study, or entertainment. Is it really worth it? Today, let's talk about why sleep is essential and how to improve your sleep quality!

1. Why Is Sleep So Important?

Studies show that sleeping less than 6 hours a night for 14 days affects your concentration just as much as staying awake for 48 hours straight! Sleep deprivation doesn’t just reduce productivity—it also harms your health.

- Lack of sleep increases the risk of:

- Cancer by 6 times

- Stroke by 4 times

- Heart attack by 3 times

- Mortality rate by 5.6 times!

Tech leaders like Bill Gates and Jeff Bezos ensure they get 7–8 hours of sleep every night to keep their minds sharp. Meanwhile, historical figures like Thomas Edison and Napoleon, who slept very little, suffered serious health issues later in life. Long-term sleep deprivation has real consequences!

2. How Does Sleep Affect Your Brain and Bod

Your sleep consists of two key stages:

-Stage 1. Non-Rapid Eye Movement (NREM) Sleep:

- Deep sleep helps repair the body, strengthen immunity, and clear brain toxins to prevent memory loss and dementia.

- Stage 2. Rapid Eye Movement (REM) Sleep:

- Your brain becomes highly active, helping you process emotions and consolidate memories.

If you sleep poorly, you may struggle with emotional control, stress management, learning, and decision-making!

3. How to Improve Sleep Quality? (The 1-2-8 Sleep Rule)

Want better sleep? Try the 1-2-8 Sleep Rule:

- 1: Avoid screens (phones, computers) 1 hour before bed

- 2: Stop eating 2 hours before bed

- 8: Avoid coffee 8 hours before bed

Other helpful tips:

- Stick to a routine: Sleep and wake up at the same time daily.

- Relax before bed: Take a warm bath, listen to soft music, or stretch.

- Optimize your environment: Keep your room cool (18–22°C), dark, and quiet.

- Exercise regularly: Stay active, but avoid intense workouts before bedtime.

I hope today’s episode was helpful! Remember, better sleep leads to better health, mood, and productivity. If you enjoyed this podcast, don’t forget to subscribe and share it with your friends!

Sleep well and stay energized. See you next time!