DO YOU KNOW WHY SLEEP IS SO IMPORTANT?
Sleep is the most vital part of anyone’s life, but people usually ignore the importance of sleep. The hectic schedules and busy lives had disrupted the sleeping pattern of a normal human being. We generally don’t realize the importance of sleep, and how it can so good for our health and lifestyle on average a normal human being requires around 7-8 hours of quality sleep.
Also do you aware, of how good sleep can safeguard your heart and kidney?
As per the studies, an adequate amount of sleep is important because it helps to repair blood vessels and the heart ( during your sleep time). Diabetes which is nowadays a lot many people are having, and facing many problems because of diabetes. Sleep plays a vital role in minimizing the risk of diabetes, as it impacts how the body responds to insulin. Adding to this the best, a good amount of sleep can give you is a proper body weight. Lack of sleep is a concerning issue because it makes a person obese and decreases her metabolism. A good night’s sleep is important for the daily proper functioning of your body. If your body does not get enough sleep (which is 78 hours), it will suffer badly and as a result, it will start to increase your stress hormones.
STILL NOT CONVINCED LISTING 7 MORE BENEFITS OF GOOD SLEEP
Can Improve Concentration and Productivity
Sleep is important because it helps us to be more productive in life and also increases concentration power. The concentration of power and productivity is vital for proper function because whatever task we do to make it efficient we need both. Lack of sleep can reduce concentration power and productivity. So good sleep is required for both whether it is children or young adults.
It can maximize sports performance
 According to studies a good amount of sleep helps maximize Athletic performance. It helps to enhance motor skills, muscular power, endurance, and also critical thinking and problem-solving skills. Lack of sleep can increase various health issues and also it lowers your motivation to perform any task or exercise. So do take enough sleep to keep the body momentum high.
Mood boosts
Our mood and emotions have an important effect on our lives. When we are in an optimistic mood it brings happiness and also makes things doable and easy. So having an adequate amount of sleep enhance mood or make our mood happy. This will ultimately distract us from negative thoughts which came to our minds from lack of sleep. Supports a Healthy immune system.
Supports a Healthy immune system
Whether it’s an adult or a child, everyone should have a good immune system because it protects us from disease. Immunity is required to fight against disease and illness. if your immune system is not healthy that will impact the whole functioning of your body. Lack of sleep can change the way, how your immune cells are working, it might happen they won’t react to any attack quickly.
Weight loss
People are concerned about their gaining weight, and one of the reasons for the weight gain is lack of sleep. Due to the lack of sleep or sleep deprivation, people crave food that increases their appetite. This makes people eat more often ignoring gym and physical exercise. So they tend to gain more and more weight, as it suggested that 7-8 hours of proper sleep is required. Because when your body is tired or when sleeping properly it will reduce the craving for unhealthy food.
Healthier heart
One of the best benefits of good sleep is that it makes our hearts healthier. So when you are sleeping, your blood pressure goes down which gives blood vessels and heart some rest. As high blood pressure can create major health problems including a stroke. So sleep deprivation can affect adversely, take sleep properly.
Steadier blood sugar
The benefit of good sleep is that you will have a steadier blood sugar level. When taking an adequate amount of sleep your glucose level drops which helps to prevent type 2 diabetes. So for that allow yourself to reach and try to remain in deep sleep which means a low risk of diabetes.
SLEEP DEPRIVATION AND EFFECTS OF SLEEP DEPRIVATION
Sleep deprivation refers to the lack of amount of sleep one needs. Our body requires an adequate amount of sleep but if we won’t get enough sleep we will have a sleep debt. If you have sleep debts your body starts demanding more and more sleep which will disrupt other things. Because we are not adapt to get less amount of sleep in a day. The hectic schedules and improper time management can be one of the reasons for sleep deprivation.
EFFECTS OF SLEEP DEPRIVATION
A little amount of sleep can cause:
- Memory problems
- Feelings of depression
- Lack of motivation
- Irritability
- Slower reaction times
- A weakened immune system increases the risk of becoming ill
- Stronger pain sensations
- Higher chances of conditions like high blood pressure, diabetes, heart attack, or obesity
- Wrinkled skin and dark circles
- Overeating and weight gain
- Problems solving problems and making decisions
- Poor decision-making
- Hallucinations
Need for REM Sleep and Deep Sleep
There are in total four stages of sleep, based on how active your brain is. The first two are called light stages. The third stage is “deep sleep” when brain waves slow down and it is harder to wake up. During these periods, your brain waves slow down and it’s harder for you to wake up. During these periods, your body repairs tissues, and works on the in all development boosts your immune system and builds up energy for the next day.
After the 90 minutes of your sleep stage R starts which is REM (Rapid Eye Movement). Brain activity increases, your eyes dart rapidly, and your pulse, blood pressure, and breathing quicken. This is also the time when you realize most of your dreams. REM sleep is also important for Recognizing and learning. It’s when your brain processes the information you’ve acquired throughout the day and stores it in your long-term memory. Studies make it clear that sleep deprivation is highly dangerous for health.
5 BEDTIME ROUTINE TIPS TO FALL ASLEEP QUICKLY
Meditate
Mediation is important for overall health. As we talk about how meditation can make fall asleep faster. Meditation is the best technique to sleep faster and you have to do it for just 10 minutes. Before going to bed at least meditate for 10 minutes or exceed more time to meditate. According to studies meditation can reduce cortisol and also relieve the body from stress and anxiety. Few things you should take care of  while meditating.
- Setting Up the Right Environment
When you are meditating before going to bed, do choose the environment properly. Do not meditate if the environment is crowded or noisy.
- Choosing meditation method
The most crucial step in meditating is choosing a meditation method which means following guided meditation or mindfulness meditation
- Concentration
Concentration is the backbone of meditation, you must concentrate throughout the meditation process.
A warm shower or bath
A warm shower or bath is helpful to sleep better and faster. According to the studies it is suggested that you should a take, hot water bath approx. 90 mins before going to bed.
Journaling or reading
Journaling the daily activities before you go to bed, gives you a sense of relief and you can sleep faster and better. Adding to this Reading also helps to reduce stress hormones and relax the body.
Block blue light
Block blue light which means stop using any type of gadgets including mobile phones before going to bed. Blue light makes you drowsy as it blocks the hormone called melatonin. So to get quality and faster sleep block blue lights.
Drink a glass of warm milk or tea
It is always advisable from our elders that do drink a glass of warm milk before going to bed. As warm milk relaxes your body and gives you relief from stress and anxiety and you can sleep better.
TOO MUCH SLEEP IS ALSO NOT GOOD
Sleep is important for health but it should be an adequate amount, not be exceeded to 7-8 hours in a day.
Sleeping too much can be harmful to your health as:
Sleeping too much can cause many diseases which are injurious to health such as diabetes, anxiety, obesity, and also many other chronic diseases. Too much sleeping can make you feel lethargic and can be one of the obstacles to performing any task. So take an adequate amount of sleep in a day which is 7-8 hours because exceeding it can be the reason for major heart and other problems.
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