​What's more important than sleep? - Very few things. Yet, we readily embrace the tempo of modern living and gladly pursue "running low on battery" as our default modus. Why? Although detrimental to our health, there isn't enough time. 24 hours? In modern times like these, 86,400 seconds go by so thievishly and subtly that the linear nature of time collapses onto itself. The pressure is on. And so, we voluntarily remain robbed of our essential needs, thinking "Bargain. Fatigue here and there I can handle." Work, work, and some more work. We push back our sleep to accommodate the hectic lifestyle without ever considering the potential consequences. For our bodies to function correctly, we must confront self-imposed oblivion and listen to our primary needs. Here are the top mental health benefits of a good night's sleep.

Weight game - Shame game
Surprisingly enough, studies have found a direct link between depression, quality sleep, and our ability to maintain a healthy weight. Short sleep (defined as getting less than the recommended minimum of 7 hours per night) increases the risk of weight gain and a higher body mass index (also known as BMI). Although more research is needed to define the close relationship, it is now known who the weight-inducing culprits are: ghrelin and leptin, the underdog hormones. Ghrelin is a type of hormone that induces the sensation of hunger, and leptin dictates the "I'm full." sensation. The ones who indulge in sleep deprivation tend to have bigger appetites; hence, they end up eating more calories (overeating). Depression and overconsumption of food are also linked, as individuals find food an excellent coping mechanism, leading to a vicious Bermuda triangle scenario.

Productivity A+
This one's a given. We've all been there; it's 3:15 A.M., and you're staring into the vast darkness of your bedroom. Sleep doesn't come because sleep doesn't will it. It's only 3-and some change hours before the "rise and shine, meeting awaits," and we get up feeling irreparably broken. Yes, that's what sleep deprivation does to us. Our cognitive and bodily functions diminish, and our concentration and performance can do nothing to fight the imposed subzero capability levels. Tried and tested; without a good night's rest, we are bound to experience failure after failure. It affects our strategic thinking, risk assessment, reaction times, concentration, and attention span. Our productivity and creativity call in sick, and mistakes and accidents cue up. Not only does a healthy sleeping regime improve our mental health, but it also enhances our memory and problem-solving skills.

Mens sana in corpore sano/A healthy mind in a healthy body
When we sleep, our blood pressure and heart rate naturally drop so as to allow our hearts to recuperate and rest. If we're not getting that recommended amount of sleep (7+ hours per night) instead of resting, our sympathetic nervous system stays active at night, meaning it goes into overdrive. By disrespecting its natural rhythm, we invite the "flight-or-fight" response to overstay its welcome. The sympathetic nervous system protects us from any potential, perceivable danger as long as we're awake. Sleep deprivation causes significant disruption and imbalance, as it keeps our blood pressure and heart rate from naturally going down, further inviting stress hormones to indulge in mutiny. If our blood pressure stays too high during the night, we're likely to experience high blood pressure throughout the day. Good oxygen supply and the absence of atherosclerosis improve our mental functions and keep heaps of stress at bay.

Reduces stress levels
One of the most notable mental health benefits of a good night's sleep is reduced stress levels. On the surface, we all appear more than capable of dealing with life's unpremeditated hiccups. "I'm fine. Everything is under control, really." - that's what we usually say to ourselves and to others. Convincing enough? Stress triggers are everywhere, another perk of contemporary living. Without healthy amounts of sleep, we risk weakening our defense lines, further inviting cortisol, adrenaline, and the notorious bunch to feast upon our already bruised health. Moving experts from bravo-moving.com advise: "We encounter stressed-out clients all the time; sleep is the sole foundation for bulletproofing the nervous system." A good night's sleep (and we don't mean "once a week") has an "anti-cortisol" effect and can relax the systems responsible for the prolonged "fight-or-flight" response.

Emotional apparatus balance: restored
Being at the bottom of Maslow's renowned pyramid (with physiological needs being at the very bottom of the hierarchy), we often take sleep for granted. It's just - primal stuff; who needs that? Not only is rest relevant for our physical health, but it kindly extends its nurturing nature to the psychological plain, keeping our mental health intact or, worst-case scenario - afloat. Things we do not anticipate happen: we lose our jobs, find ourselves on the brink of divorce, we put down our dog - avalanche triggers. Mental health conditions, such as chronic stress, anxiety, depression, and other mood disorders, can all benefit from a good night's sleep. Easier said than done, true. Mental health issues hinder one's ability to fall or stay asleep, but without getting that 7+ hours, the risk of further mental health impairment increases.

Interpersonal relationships
A frequently overlooked aspect is how sleep exactly affects our relationships. Well, the quality of our sleep directly dictates the way we reason, the way we articulate our thoughts and feelings, and most importantly, our headspace. If we're sleep-deprived, the chances are we're more likely to fly off the handle for minor inconveniences. We become grumpy, we judge ruthlessly, and leave no room for empathy, sympathy, and other benevolent virtues. A bad night's sleep can put even the most resilient friendships and romantic relationships to the test. If our bodies don't get the recommended amount of rest, conflict, indeed, becomes inevitable. Getting enough sleep regulates our emotions and helps us interact with others in a healthy manner.

Lastly
The mental health benefits of a good night's sleep may be innumerable, but this one takes the cake: consistent, sufficient quality sleep is key to unlocking increased life expectancy. Those who practice optimal sleep across their lifespan are more likely to reach very old age.
 Meta description: Our most overlooked physiological need is sleep. Learn more about the top mental health benefits of a good night's sleep.

​Tanya Douglas

With the current economic uncertainty, you might be worried about how to protect your family if a recession occurs. While there is little you can do about the economy, you can pay attention to your spending, manage your debt wisely, and increase your income to help ensure your family's financial stability.  
 
1. Stick to Your Budget
Creating and following a household budget allows you to manage what you spend while encouraging saving. Calculate your fixed and variable reoccurring expenses to determine what you have left each month for additional purchases.
 
Shop smart by comparing costs, reading reviews, and checking ratings when buying a new product. This can help you find quality options within your budget to get the best value for your buck. Making a habit of comparing prices can save you a lot of money in the long run. 
 
Another idea is to save a portion of your income each month. Treat your savings account like a monthly bill, and never miss a payment. By prioritizing savings, you can ensure your family has additional funds for an emergency.
 
If you’re having trouble managing your budget, turn to the expert coaches at Turning Point Stewardship!
 
2. Reduce Your Debt
While you may not be in a position to pay off your debt entirely, you can be strategic when choosing how to allocate your financial resources. If possible, eliminate small balances while prioritizing your highest-interest debts. Maintain organized financial records to minimize confusion and keep track of your debt repayment progress. 
 
Financial records can be confusing, but digitizing your documents allows you to conveniently access and review them. Storing copies of account statements and payment receipts in a single file helps you stay organized while managing your debt.
 
3. Invest in a Home Warranty
A home warranty is a type of insurance that helps to cover the cost of repairs for items in your home, such as your furnace, air conditioner, plumbing, and electrical systems. Many people choose to purchase a home warranty when they buy a new home, as it can provide peace of mind in knowing that these expensive items are covered in case of breakage. To determine whether a warranty is worth it when buying a new home, consult the home’s inspection report.
 
A home warranty can also be beneficial if you own an older home, as it can help to offset the cost of repairs or replacement for items that are starting to show their age. In either case, a home warranty can help you save money by covering the cost of repairs that you would otherwise have to pay for out of pocket. 
 
4. Consider Gig Work
With the rise of the gig economy, there is more opportunity than ever to earn additional income. Ride-sharing, grocery or food delivery, and dog walking gigs allow you to connect with people willing to pay for these services. If you are tech-savvy, there are countless opportunities to make extra cash with just your computer and an internet connection, including:

• Online tutoring
• Taking surveys
• Reviewing products
• Transcribing

 
5. Start a Recession-Proof Business
Another way to diversify your income is to start a business. While launching a new company is often costly and time-consuming, investing in a recession-proof industry can provide a steady stream of revenue regardless of the state of the economy. Popular recession-proof business ideas include:

• Home repair
• Childcare
• Accounting
• Security services
• Content writing
• Marketing
• Virtual assisting
• Web or graphic design

 
Investing in one of these in-demand businesses can be profitable and fulfilling. According to experts, online-based businesses are easy to launch and require lower initial costs than those requiring a brick-and-mortar storefront. 
 
Whether you get a side hustle or start a recession-proof business, having diverse sources of income is a benefit. Exercise wisdom and planning when managing your finances and consider investing in a home warranty. Economic uncertainty can be frightening, but preparing for a recession eases financial stress and provides valuable peace of mind. 

Lucille Rosetti