There is no need to tell much about sleep. It is a straightforward and comfortable thing to do. It makes us relax and get rid of stress and tension. Moreover, it allows us to dream anything we want to, without any barriers. People who do not like to sleep might be scarce.
Other than this, sleep plays a vital role in your daily life. As a human being, you deserve to know the importance of sleep. Here is everything you want to know about rest and how important it is in your life.
How does a human fall asleep, and what is happening during the process?
The process of sleep is a naturally recurring state of mind and body. You cannot sleep just by closing your eyes. There is an extensive process occurring throuone's one's sleep.
As the darkness sets in, circadian rhythm (an internal body clock that has a 24 hours repeating rhythm) regulates sleep by ramping up the production of a sleep-inducing hormone called melatonin.
Sleeping consists of four stages. Stages one and two are light sleep, i.e., Transition from being awake to falling asleep. During this stage, melatonin produced by the pineal gland slowdowns your heart rate and breathing, thereby making you fall asleep.
The third stage is the first stage of deep sleep. During this stage, your body produces growth hormones to service bones and muscles, allowing the body to repair itself. During stage four, your brain becomes highly active and begins to dream. Besides, this stage also causes REM (rapid eye movement) in which your eyes dart back and forth, as if you are awake, though you are not.
This altogether is the process of sleep. An average healthy human goes through these stages 4 or 5 times during anight'sight's sleep. It is amaisn't. After all, the human body is the greatest wonder in this world.
How much sleep does a human need?
Many factors ensure the effectiveness of sleep. The most important factor among them is the amount of sleep you get. Adequate amount of sleep varies considering different age groups. For adults aged 18 and above requires 8 hours of uninterrupted sleep. Sleeping less than 7 hours is regarded as undersleeping and more than 9 hours as oversleeping. Remember, sleep that is frequently interrupted does not count.
How sleep affects the human body?
Sleep is categorized as the third pillar of good health after good nutrition and exercise. It has its advantages as well as disadvantage's Let's look into some benefits of getting good quality sleep.
Getting an adequate amount of sleep:
- Improves immune system: Immunity isbody'sbody's only natural way of fighting off being sick. Apart from nutritious food, sleep can also improvebody'sbody's immunity.
- Improves insulin sensitivity: Improving insulin sensitivity can help you reduce insulin resistance and thus decrease the risk of over body weight and many other diseases, including diabetes. It also improves your brain health and cognition.
- Improves athletic performance: Getting the right amount of sleep can raise your testosterone level. It gives you more natural energy and strengthens your bones, thereby improving your athletic performance.
- Improves learning: During sleep, your brain organizes the data it obtained earlier that day and analyzes the information. It has been proven that studying before bed is a better way to learn faster.
- Lowers stress hormones: Studies have shown that getting enough amount of sleep can lowerbody'sbody cortisol levels. Low cortisol levels can prevent many sleep issues like sleep apnea and insomnia etc. Higher cortisol levels have been associated with such problems.
- Remove toxins: During sleep, cerebrospinal fluid within the brain increases by 20-fold, thus removing all poisons from the brain you have built up during the daytime.
Other than this, there are many other benefits of sleep, including preventing many chronic diseases. But what if you are not getting an adequate amount of sleep?
People who do not getting an adequate amount of sleep have an increased risk of:
- Cardiovascular disease: Lack of sleep can increase CRP (C-reactive protein), released with stress and inflammation. High CRP is a risk factor for cardiovascular diseases.
- Calcification of coronary arteries: People who lack sleep have a 300% increased risk of calcification of the coronary arteries compared to those who are getting the right amount of sleep.
- Ineffectiveness of insulin: Lack of sleep can impact the maximum effectiveness of insulin your body release. Insulin becomes less effective.
- Chronic sleep issues: Poor sleep can gradually lead to mental health disorders like anxiety and depression, physical illness and pain, and specific sleep disorders. This can lead to chronic sleep issues like insomnia and dementia etc.
- Obesity: Studies have shown that adults who lack sleep are 55% more likely to be obese, whereas it is 89% for children. Sleep loss creates a hormone imbalance in your body that promotes overeating and weight gain. Appetite regulating hormones like leptin and ghrelin can increase hunger if you are not getting sufficient sleep.
Other than this, many other problems are associated with lack of sleep, both mentally and physically.
Which is better, oversleeping or undersleeping?
Many of you may want the answer to this question. The answer to this question is, both are worse. Getting an adequate amount of sleep is the right thing here. But studies, however, have shown that oversleeping is worse than undersleeping. It can cause many problems to your health, both mentally and physically.
Risks of oversleeping involve:
- Obesity
- High risk of developing migraine and back pain
- High riAlzheimer'simer's disease
- Increased tendency for stress, depression, and anxiety
- Tend to feel tiredness, irritability, low energy, anger, and learning difficulty
- High cholesterol
- High blood pressure
- Premature aging
How to sleep effectively?
Many of you may have difficulty in either falling asleep or stay asleep. The best way to get good sleep is to create a sleeping routine by going to bed and waking up at the same time every day. Though you do not feel any difference at first, continuing this routine will eventually give results. By creating and following such a way, your brain will get used to this routine and trigger melatonin production by sensing the time without any confusion.
Other tips to get good sleep
- Create a sleep situation at bedtime
- Use your bed only to sleep
- Avoid using phones, tablets, or television before bedtime
- Avoid fatty foods before bedtime
- Eat less for dinner
- Avoid caffeine afternoon
- Try not to exceed daytime naps more than 30 minutes
- Stop alcohol usage
Following the above-given tips and creating a sleep routine can make a big difference in your life. Feel that difference.
How systematichuman'suman's body, right? It is amazing. But it is essential to stay healthy. Now that you know how sleep plays a significant role in your health, it is necessary to follow it and share the information with your loved ones. Have a good night and dream without barriers.
Sources: Google, youtube, and others.
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