Have you stayed up until the wee hours because of something?
And the next morning most of you regretted for the decision that you’ve made last night – to stay up late. It happens to all of us.
Even if you were up doing something you enjoyed, the hazy, lack-of-sleep feeling isn't pleasant, and it makes you really tough to stay positive. You tend to be more irritable, angry, sad, forgetful, distracted, stressed, or even depressed.
Sleep Quality Affects The Level Of Positivity
Did you know that the quality of your sleep can affect your level of positivity?
A study was carried out on 40 healthy adult volunteers and they were separated into two groups: one was asked to stay awake for 28 straight hours, while the other half slept for a full eight hours. Both groups of adults were then asked to identify happy, sad, or neutral faces.
The results showed that those who were incredibly sleep deprived were far less likely to focus on the smiling faces. This explained why getting sufficient sleep made you more positive.
The study also found that people who suffer from insomnia are three times more likely to report thoughts of suicide.
Sleep allows your body to function at peak efficiency both mentally and physically, and it is just as valuable as regular exercise and wholesome nutrition. Getting the right quality and amount of sleep not only enhances muscular recovery by speeding up protein synthesis, it also restores and maintains mental alertness by discharging the brain’s accumulated daily adenosine build-ups.
On the flip side, not getting enough sleep slows the metabolism, leaving it harder to maintain or lose weight. It can make you moody and lose the motivation to workout or do anything in your everyday life.
The circadian clock – time-keeping system in your body regulates the sleepiness and wakefulness naturally. So, go to bed when your body tells you that you need to get some rest. The circadian clock understands your sleepiness more than anyone else. And waking up at the same hour every morning will actually help you to sleep better at night.
In fact, sleep alone isn’t enough. You need to exercise and have proper diet in order to stay positive and healthy.
Regular Exercise Makes You Happy
Apart from sufficient sleep, daily exercise is essential to keep you positive all time. Motivate yourself by saying that “I can workout for an hour every day.” Regular exercise releases happy chemicals – dopamine into your brain. Dopamine is a neurotransmitter in the brain that is necessary for feelings of pleasure and happiness.
Studies suggest that we’re constantly losing our stores of dopamine as we age, which is why we need to constantly seek out experiences that release dopamine. The best way to increase your brain’s dopamine production is to exercise. So run, lift, jump, play, and get positive.
5 Foods That Make You Positive
- Raw walnuts and cashews
They’re a good source of magnesium and phosophorus. High levels of magnesium have been linked to reduced symptoms of depression whereas having low levels of magnesium has been linked to increased risk of depression. So, get a handful of these nuts when you’re feeling down. It might be a sign that the level of magnesium in your body is low.
Oysters contain a great amount of zinc and vitamin B12. Zinc has a role in helping our bodies fight off stress and is essential to the part of the brain that regulates mood and memory.
A magic bean when it comes to mood lifting - the caffeine in coffee can boost mental focus and alertness. Drinking coffee (the black one) protects against Type 2 diabetes and decreases the risk of depression. However, the less you consume, the better it works.
- Dark Chocolate
Dark chocolate is one of the biggest mood boosters on Earth. Eating chocolate stimulates the production of endorphins - chemicals in the brain that bring on feelings of pleasure. It also contains the chemical serotonin, which acts as an anti-depressant.
Mushrooms are rich in selenium and research has linked a deficiency of this mineral to a higher risk of depression, anxiety, and fatigue. Mushrooms are also the only plant source of natural vitamin D. Studies found that increasing vitamin D intake can lift up your mood efficiently.
Staying positive is not a problem if you can combine quality sleep with regular exercise and proper diet. Hope everyone can be positive every day and help others to stay positive too.
As you sip your morning coffee out of this lovely mug printed with motivational quote, you’ll be inspired and motivated to workout in the gym more regularly!
Have a positive day!
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