Sleep is as crucial to our health and welfare as diet and exercise are. An average individual spends approximately 30-35% of their lives sleeping and it is very essential that you are taking an adequate and a satisfactory quality of sleep. Historically, the average sleep time is roughly around 9 hours. As sleep is a great time for renewing and reconstructing your body, by not getting an ample sleep both with respect to the quality and quantity might exert some negative impacts on your health.
Renovating Your Brain While Sleeping
While sleeping, our bodies are at a resting phase, but our brains are full of activity pulling out the junk. Expelling of the fluid around the brain all over the brain cells ejects out detrimental waste products. And this process majorly happens during sleep. Thus, without “sleep” your brain is unable to throw away the waste products such as amino acids properly. These incorporate substances including amyloid beta, a chemical concerned with neurological issues such as Alzheimer’s. Other brain processes like memory processing as well as consolidation are also performed while sleeping. Research studies have identified that students retain more information if they snooze on it. Those “5 hours” after learning process is the decisive time for the purpose of memory consolidation and is basically susceptible to sleep deficit.
Have you ever experienced an issue and then slept on it and figured it out the very next morning? This is due to the reason that the ability of problem solving greatly increases while sleeping as there is an increase in the neural connections.
Lose Weight – While Sleeping!
Rates of obesity are progressing to rise all around the world. Obesity has surpassed smoking as the chief reason for premature death and poor health. While contributing factors such as inactive lifestyle and deprived diet, another potential factor (and not to be puzzled with a ‘miraculous solution’) is “sleep”. When you fail to receive sufficient sleep your body longs for stimulants including sugar, carbs, caffeine and nicotine in order to help it maintain itself. A deficit quality sleep may give rise to deprived diet as well as lifestyle choices as your body is just too weary to handle without some type of further help. Quality sleep will not only lessen your possibility of depending upon these stimulants but sleep also reduces the manufacture of grelin- the hormone accountable for hunger. In addition, a good night’s sleep can help you heading in the right direction with continuation of a healthy diet all through the day.
What Affects Your Sleep Abilities?
A lot of diverse aspects of modern life hinder with the natural rhythm of our body clock also called circadian rhythm. It is the internal system that controls our sleep-wake patterns. Light plays a key role in controlling this rhythm, and this would mean daylight in the natural world. These days, we are encircled with lights from gadgets like electric bulbs, televisions, computer screens, and mobile phones at nearly all hours of the day as well as night. This considerably obstructs the natural rhythm which progressed over thousands of years in a world subjugated by sunlight as the major light source. Overstimulation by deviant light sources is considered as one of the causative reasons for the diminished sleep quality in modern life. Thus, it is always said by your elders: “stop using your phone or laptop in your bed”. This will bring about bad habits and meddle with your sleep patterns.
Another factor having an effect on sleep is our work. High work demands, work related stress, physical effort at work, poor social connections at work and feelings of not being supported can all add to sleep disturbance. Other aspects for example obesity, age, gender, lack of exercise, and even marital status are all interpreters of sleep deficiency.
Do you know the highest risk category? Being above the age of 45, a female, overweight and not to forget, a smoker!
Sleep Cycles Are Variable for Everybody
The sleep quality as mentioned above plays the most crucial part. What is equally important is identifying that individuals carry diverse sleep cycles at diverse times in their lives. Teenagers for instance, have an internal body clock that prompts them to stay awakened late-night and get up late in the day. With the person’s age, he or she develops a lower sleeping pattern in a hefty duration of time. Older individuals do not require less sleep but napping is a great way for them to relax.
The key things to consider regarding sleep include- Do you often get up during the night? Do you get up feeling relaxed or is it very tough for you to escape from bed early in the morning? Do you face a bend in your energy levels throughout the day? Do you find a dependency for a cup of coffee, or sugar to wake you up or get you moving all the day? Do you have a dependency for alcohol or pharmaceutical medicines for sleeping at night? If so then you may require taking control of your sleep cycles and implement certain easy practices for improving your sleep.
Tips for getting a Good Night’s Sleep:
Quit the Stimulants
Nicotine, caffeine, sugar or other stimulants must be avoided near to bed time. Alcohol helps you going sleeping at the first place, though taken as a whole it trims down your sleep quality during the night as your body toils to break it down. Avoiding an intake of loads of liquids for duration of two hours prior to the bedtime is also useful. Getting up in the middle of the night for going to the bathroom has a damaging effect on your sleep quality.
For assisting a good quality sleep, exercise remains a fantastic tool. Dynamic exercise in the morning or early afternoon considerably helps you to have a better sleep during night as it reduces the stress levels. It must be avoided right before bed as it provokes the body to be more awake. Mild exercises such as yoga or walking are beneficial as a part of an evening loosening routine.
What can you eat?
A light meal can be useful in order to provoke sleep. You must not go to bed in a starving condition. Yet, heavy or peppery meals exert a contradictory effect and as your body works to assimilate these foods it disturbs the usual body processes you must be undergoing while asleep. Avoid foods containing tyramine, like citrus fruits, red wine, chocolate, and cheese before the bed time. Foods profuse in amino acid tryptophan, including tuna or turkey are found to induce sleep.
A Friendly Environment
Building an environment in your bedroom that is beneficial for inducing sleep, remains crucial. With the exception of the absence of bright light the temperature must also be correct for sleeping, even surrounding noise conditions has an impact on your sleep thus if essential make use of earplugs. In addition, avoid other activities like eating or working in your bedroom, as this will certainly help your mind to connect your room with sleep and helps in moving your body to the sleep arena.
Get up Sunshine!
Stop hitting away that “snooze” key! While it may appear those additional minutes leave you more relaxed, let me tell you that morning snoozes can leave you feeling less attentive and groggier. And when hit snooze and go back sleeping again, your sleep cycle begins from the very beginning. The end conclusion is that the last percentage of your sleep goes extremely uneven.
THUS, SWEET DREAMS ARE MADE OF ALL THESE COMPONENTS. Follow this routine daily even on weekends & holidays, and let your whole family used to it – and perhaps even waiting for it! You’ll all get up brighter, fresher, and harvest the benefits as a family.