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Givnology Wellness Arts
May you find yourself in the world…and may you enjoy the company!
Try and geed enough sleep. Poor sleep patterns over a period of time can lead to many illnesses as well as cause premature aging.

Studies have found a relationship between the quantity and quality of one’s sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body’s ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease.


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  • sleep
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one kitty, two kitty, three kitty...

dreams of bones and fields to run in

and here's my favorite, he didn't even take his hat and shoes off!

OK, here's one more, I couldn't resist sharing these happy lazy guys...

This may seem a strange suggestion, but when I can't sleep, I do my "self-hypnosis" work. This involves relaxing the whole body, toes slowly up to top of head, and then 3 times counting backwards, then planting healthy suggestions into my subconscious mind, meanwhile positive suggestions and the like, then finally 3 reverse counts and 'out of trance state.' The reason this might sound strange is this: if I fall asleep in the middle of a self-hypnosis, one would think that that is bad eh? Well, if I'm trying to go to sleep... he he.. so I pit the one against the other--scratch that, sounds negative, let's say... I win either way! he he.. Yes

And finally a REAL USE for one of the "posting icons" which... by the way... YOU GUYS HAVE BEEN SLEEPING ON! he he.. Nut

Now THIS GUY is quite appropriate for THIS post:

Thanks for this great post dear Inda! Nighty night to all.
2Hearts CoolDance Angel2 Ying sweety

Love and light being, Teo chicken Love2 Book Cloud9 Snoring Snoring

Have the heart of a gypsy, and the dedication of a soldier -Beethoven in Beethoven Lives Upstairs

Dear Inda, thank you for this important reminder!
I no doubt do not sleep enough hours, I actually try to resist even if my eyes close ... sometimes my book falls three times on the floor before I "give in". I enjoy the nightly hours when I can BE in silence and on my own ... but I have really overdone it in the last three years, also because I stayed for too long at the computer...
I am out of the house for up to 12-13 hours, so I have little time for myself after work ... but I always try to "put everything in" which sometimes is really too much.
Thanks to God I SLEEP VERY WELL, once I lay myself down. But I know 5 hours are not enough. On Saturday and Sunday morning I add a few hours (but often I also add hours to the night ...). I need to change this state of things. Even if this means to be less around here, but my health is important.
A consequence of not enough sleep, especially during summer when it is hot, is that I am sleepy when I drive through the town towards home and that can really be dangerous.

Your information is precious, dear Inda.
I thought of staying a while longer, but I will decide to sleep an hour longer instead.

Your technique is great, dear Teo. It happens that I fall asleep when meditating or during the "protocol" for SHY (Spiritual Human Yoga). But this does not worry me too much, even though the exercise is considered complete onlyu when we close it with three deep breaths ...


Love and sweet dreams!
Margherita Smile Snoring Snoring Snoring

Yum DevilTail Cat2 Cat

WOW! I can't believe it! While looking for a lovely picture I found the song I always sang to my children, but I always sang only the first part and did never know the whole song and here it is! Now I will print it out and sing it in the whole version to Simon next time I get the chance!


Schlaf, Kindchen, schlaf!
Dein Vater hüt' die Schaf.
Die Mutter schüttelt's Bäumelein,
da fällt herab ein Träumelein.
Schlaf, Kindchen, schlaf!

Schlaf, Kindchen, schlaf!
Am Himmel ziehn die Schaf,
der Mond, der ist das Schäferlein,
die Sterne sind die Lämmerlein.
Schlaf, Kindchen, schlaf!

Schlaf, Kindchen, schlaf!
Dein Vater hüt' die Schaf.
Deine Mutter hütet's Böckelein
das bringt dir feine Röckelein.
Schlaf, Kindchen, schlaf!

Schlaf, Kindchen, schlaf!
Dann schenk ich dir ein Schaf,
mit einer güldnen Schelle fein,
das soll dein Spielgeselle sein.
Schlaf, Kindchen, schlaf!

Schlaf, Kindchen, schlaf!
Und blök nicht wie ein Schaf.
Sonst kommt des Schäfers Hündelein,
erschrickt mein böses Kindelein.
Schlaf, Kindchen, schlaf!

Schlaf, Kindchen, schlaf!
Geh fort und hüt die Schaf.
Geh fort, du schwarzes Hündelein
und weck mir nicht mein Kindelein
Schlaf, Kindchen, schlaf!

Schlaf, Kindchen, schlaf!
Da draußen geht ein Schaf,
ein Schaf und eine bunte Kuh.
Mein Kindlein, mach die Augen zu.
Schlaf, Kindchen, schlaf!

And now of course it is HIGH TIME to go to sleep, but it was fun to stay here with you.


Mar Snoring
Good morning everyone.
The pictures are all so cute.

Thank you all for sharing valuable information. I also don't sleep enough. I have to get up really early because it takes me an hour to get to work. In the evening I don't get to sleep early because there is always so much to do. Now I will make an effort to leave some things for the weekend and try and get more sleep.

Love 2Hearts


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  • dog
Last edited by Vicky2
Generally, lack of sleep may result in[1][2]

aching muscles[citation needed]
blurred vision[citation needed]
clinical depression[citation needed]
colorblindness[citation needed]
daytime drowsiness and naps, excessive daytime sleepiness (EDS)[citation needed]
loss of apetite
decreased mental activity and concentration
depersonalization/derealization[citation needed]
weakened immune system[citation needed]
dizziness[citation needed]
dark circles under the eyes[citation needed]
fainting[citation needed]
general confusion[citation needed]
hallucinations (visual and auditory)[citation needed]
hand tremors[citation needed]
headache[citation needed]
hyperactivity[citation needed]
hypertension[citation needed]
impatience[citation needed]
lucid dreaming (once sleep resumes)[citation needed]
memory lapses or loss[3]
nausea[citation needed]
nystagmus (rapid involuntary rhythmic eye movement)[citation needed]
psychosis-like symptoms[citation needed]
sleep paralysis (while awake)
pallor[citation needed]
slowed reaction time[citation needed]
slurred and/or nonsensical speech[citation needed]
sore throat[citation needed]
stuffy nose[citation needed]
weight loss or gain[citation needed]
severe yawning[1]
decreased desire for sexual activity[citation needed]
delirium[citation needed]
temper tantrums in children[1]
symptoms similar to:


"Lack of sleep disrupts every physiologic function in the body," said Eve Van Cauter of the University of Chicago. "We have nothing in our biology that allows us to adapt to this behavior."

Get a good night's sleep whenever you can.

Last edited by Vicky2
Thanks for the additional information Vicky.

A large proportion of the problem is due to the high paced lifestyle causing the lack of time to get the sleep we need.

I keep waking up to the alarm every morning, and it is no fun. I used to be able to wake before the alarm went off, so I feel really tired. I am waiting for the clocks to be changed so that I can get back to my old routine of waking up before the alarm goes off.


Last edited by Sue 1

More and more scientific studies are showing correlations between poor and insufficient sleep and disease.

Why is sleep important?

To understand why sleep is important, think of your body like a factory that performs a number of vital functions. As you drift off to sleep, your body begins its night-shift work:

  • Healing damaged cells
  • Boosting your immune system
  • Recovering from the day’s activities
  • Recharging your heart and cardiovascular system for the next day

We all know the value of sleeping well, and we’ve all experienced the feeling of being refreshed after a good night’s sleep – and the feeling of fatigue after a poor night’s sleep. But even though we know this, in our busy society, many of us are not getting the quality sleep needed to truly receive the health benefits of sleep.

Understanding the sleep cycle

Understanding what happens during sleep also means understanding the sleep cycle, which consists of  two recurring phases: REM (rapid eye movement) and NREM (non-REM or non-rapid eye movement). Both phases are important for different functions in our bodies.

NREM sleep typically occupies 75–80% of total sleep each night. Many of the health benefits of sleep take place during NREM sleep – tissue growth and repair occurs, energy is restored and hormones that are essential for growth and development are released.

REM sleep typically occupies 20–25% of total sleep each night. REM sleep, when dreaming occurs, is essential to our minds for processing and consolidating emotions, memories and stress. It is also thought to be vital for learning, stimulating the brain regions used in learning and developing new skills.

If the REM and NREM cycles are interrupted multiple times throughout the night — either due to snoring, difficulties breathing or waking up frequently throughout the night — then we miss out on vital body processes, which can affect our health and well-being the next day and long term.

What happens if you don’t get enough sleep?

If your body doesn’t get a chance to properly recharge – by cycling through REM and NREM – you’re already starting the next day at a disadvantage. You might find yourself:

  • Feeling drowsy, irritable or sometimes depressed
  • Struggling to take in new information at work, remembering things or making decisions
  • Craving more unhealthy foods, which could cause weight gain1

If this happens night after night, it places a tremendous strain on your nervous system, body and overall health. So if you’re not sleeping well or aren’t feeling rested when you wake up in the morning, it’s important to talk to your doctor and ask if a sleep study is right for you.

Last edited by Vicky2

It may seem obvious that sleep is beneficial. Even without fully grasping what sleep does for us, we know that going without sleep for too long makes us feel terrible, and that getting a good night's sleep can make us feel ready to take on the world.

Scientists have gone to great lengths to fully understand sleep's benefits. In studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions. The features in this section explore these discoveries and describe specific ways in which we all benefit from sleep.

Last edited by Sue 1

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleepdeficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

The Harvard Women's Health Watch suggests six reasons to get enough sleep:

  1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who'd slept after learning a task did better on tests later.
  2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
  3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
  4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
  5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
  6. Disease: Sleep deprivation alters immune function, including the activity of the body's killer cells. Keeping up with sleep may also help fight cancer.
Last edited by Inda

Yes, lack of sleep can affect your immune system. Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.

From the Mayo Clinic

Last edited by yoko

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