Sleep | Facts ,Problems And Benefits Of Sleep For Human
Sleep is defined as a natural state that helps the muscles of the body relax, as during which there are less voluntary movements and a feeling of what surrounding us, it is a type of change of consciousness and not its loss, which is a natural phenomenon that occurs periodically to stimulate the brain, and the vital processes that occur in the human body.
A person spends nearly a third of his life asleep, but most people do not know much about it, so they think that the body’s physical and mental functions stop, and this is wrong, as many studies and researches have proven that during the period of sleep many complex activities occur, and rather some jobs are more effective. More and more, some symptoms of diseases go away when you get enough sleep. In this article, we will show the importance and benefits of it on a person’s physical and psychological health.
Benefits of sleep at night:
Prevention of heart disease and cancer:
Heart attacks and strokes occur during the early morning hours, maybe due to the way sleep interacts with the blood vessels, lack of it is associated with a deterioration of blood pressure and cholesterol which are risk factors leading to heart disease and stroke, so your heart will be healthier if you get regular sleep between 7 and 9 hours every night.
People who sleep at night and irregularly have a greater risk of developing colon and breast cancer, as exposure to light for a long time reduces the levels of melatonin, a hormone that regulates the sleep-wake cycle. It protects against cancer because it appears to inhibit the growth of tumors, so make sure your bedroom is dark and avoid using electronics before bed to help your body produce the melatonin it needs.
Reducing traffic accidents :
Not sleeping enough hours reduces concentration, which in turn leads to a wrong path, there are many people who sleep while driving, which often causes fatal accidents.
Sleep reduces stress and inflammation:
When you don’t get enough sleep at night, it’s going through a state of tension, and the body’s functions become on high alert, which causes high blood pressure and the production of stress hormones.
High blood pressure increases the risk of heart attacks and strokes, and stress hormones increase sleep difficulty and insomnia, so you should learn relaxation techniques to counteract the effects of stress and sleep faster.
Increasing stress hormones caused by lack of sleep raises the level of inflammation in your body and poses a greater risk for people with heart diseases, as well as cancer and diabetes, and inflammation causes the body to deteriorate as we age.
strengthens memory. The mind during sleep works to strengthen and stimulate brain cells, this is evident when noting the difference between the ability to remember in the morning and in the evening hours, so it is important that one sleeps well so that he can perform the daily tasks and duties.
Improve the brain function:
When you don’t sleep at night, a whole set of brain functions such as memory can be impaired. This can lead to:
1– Slow cognition
2– Social problems
3– Memory problems: the brain works to record daily events and all the memories and actions that we went through, and this is done during deep sleep at night.
4– Difficulty concentrating: sleeping at night helps speed learning and memory in two different ways. A sleep-deprived person cannot learn efficiently because they are unable to focus their attention.
Maintaining calm :
Neglecting adequate sleep causes a lot of tension and anxiety, and makes one lose his temper when facing any difficult situation, or intense debate, and thus exposure to many problems in daily life and work.
Weight loss :
There is a close relationship between not sleeping enough hours and being overweight, as lack of it causes people to eat more food, thereby adding an extra number of calories to the body.
It may be a key to achieve a healthy weight, several studies have linked sleep more with less weight, as having only five hours of sleep at night leads to a high BMI.
Sleeping for a few hours prepares you for obesity and other health complications, restoring healthy sleep is a way to control body weight. When we are partially deprived of sleep, levels of appetite hormones, such as the leptin hormone, the saturation hormone responsible for the feeling of satiety, decrease. When levels of this hormone decrease, the appetite is stimulated and the body is motivated to eat more food which leads to weight gain.
Feeling active and awake during the day and increased work achievement:
Taking a sufficient amount of rest stimulates the body and renews its energy, which stimulates the completion of the tasks required at work. Maintaining a sufficient number of hours of healthy sleep daily increases the work done, and improves its quality.
A good night’s sleep makes you feel energetic and increases attention and kneeling the next day, which helps you to do your tasks and homework faster and more efficiently, also increases your chances of sleeping the next night.
Sleeping at night gives the body an opportunity to store energy for the next day, use this energy to go out in broad daylight, and do exercises and activities and you will sleep better the next night and increase your daily energy levels.
It is good for physical health, as it helps your body work at its best. It also helps your body to better regulate blood sugar levels.
Protect the body from diseases:
strengthens the body and boosts its immunity. Many studies have shown that people who sleep an average of seven hours a day are less likely to develop immune system diseases than those who do eight hours and more.
Facts you need to know about sleep :
1- Sleep and hormones:
– Growth hormones produced during the first hours of sleep.
– Cortisol (catabolism), which is secreted at the end of sleep.
– Another interesting hormone that is one of the main factors that leads to sleep – melatonin.
Whereas, in the morning and upon waking up, the secretion of cortisol in the blood increases, while in the evening hours, as the bedtime approaches and when it starts, the cortisol in the blood decreases.
Cortisol levels also rise in other cases where there is a need to increase sources of energy supply to the cells of the body, such as various states of tension, pressure, and prolonged fasting.
The peak hour for melatonin production is at nine in the evening, as the level of this hormone rises in the blood and we feel less alert and more tired. Melatonin levels remain high for about 12 hours until the blood level is very low at nine in the morning. It is worth noting that stimulating light directly reduces the secretion of the hormone and that children excrete melatonin more than in the elderly, and its secretion decreases with age.
2- Adolescent sleep :
Adolescents have to sleep long enough, but many do not get enough sleep or do not follow the recommendations, this has an impact on their ability to focus and succeed in studying. In this context, it should be noted that the timing of sleep is of great importance, as sleeping in the morning is less effective than sleeping at night. Therefore, an athlete who sleeps until three in the morning until 11 in the morning, does not get the same effect compared to those who sleep eight hours from 23:00 at night until 07:00 in the morning.
3- Sleep hygiene:
When talking about sleep hygiene, we mean:
1. Body aesthetics (i.e. showers, general hygiene …).
2. Sleep without noise and without light (in the dark).
3. Make sure to have a light dinner.
4. Take care to maintain psychological calm without tension.
6. Maintaining proper temperature in the bedroom (not too cold, not too hot).
4- Exercise before bed – yes or no?
It is not recommended to do intense anaerobic exercises or do aerobic exercises with a high pulse frequency close to bedtime, as this negatively affects its quality. It was also found that light aerobic exercise is effective and does not adversely affect various processes during sleep.
5-Types of sleep :
During it, the brain sends electrical waves that can be measured by a device that draws electrical signals. These signals vary according to the different stages of sleep. In light type, the closed eyes move quickly, as do the facial muscles, and the person can be quickly awakened at this stage. In the case of deep type, the person is relaxed and only moves with simple movements. After about ten minutes, the electrical activity of the brain changes and the eyes and facial muscles begin to move, and the person enters the stage of light sleep, throughout the periods of it a person moves from light one to deep one and vice versa. Scientists have proven that sleep is at least two types: classic type and dreamy type.
a- Classic (deep )
– Breathing is slow, and the speed of the heartbeats decreases.
– Lower blood pressure.
– The temperature drops.
– The rate of metabolism decreases.
– There are no eye movements.
– Be at the beginning of the night.
b- Dreaming (light sleep)
– It is characterized by rapid eye movements.
– Clear activity in the body’s systems.
– Increased breathing speed, breathing strokes, blood pressure, and stomach secretions.
– Be at the end of sleep.
Types of sleep alternate in fixed cycles, light type occurs once every ninety minutes and lasts twenty minutes, and forms about a quarter of the sleep period, light sleep is called dreamy sleep because dreams occur during it, the movement of eyes during a dreamy type is similar to a series of continuous pictures.
Scientists believe that dreams are relief from psychological stress in humans and occur during a reasonable period of time and not within seconds as some people believe. Dreams leave a lot of negative or positive feelings in humans. A disturbing dream makes one terrify his sleep and feels anxious because of the secretion of the hormone adrenaline, and the heart rate increases. Also, a person can feel that his movement has been paralyzed until the dream ends, or a person wakes up from his sleep.
7- Sleeping with age
With age, sleep hours are gradually shortened and this is accompanied by many wakefulness periods in humans and other mammals, as part of the natural aging process. It should be noted here that this problem is especially dangerous in patients with Alzheimer’s
Sleep problems :
1- Talking during it.
2- Losing sleepiness.
3- Crying during it.
4- Seeing bad dreams.
5- Urinating during it.
6- Dental instrument, tightening it tightly.
7- Interrupted sleep during the night.
Problems that caused by vigil:
1– Not taking enough sleep leads to symptoms such as fatigue, anxiety, nervous tension, poor concentration, irritability, and some skin problems such as pimples…. etc.
2– Lack of sleep causes an immune system disorder, as the immune system becomes disorganized when there is a difference in the daily cycle of waking hours and hours of sleep.
3– The vigil leads to superficial deformities resulting from sitting for long periods in front of the TV. For example, it affects the skeleton with deformations in the bones, and the curvature of the spine.
4– It causes blackening under the eyes
5– Affects the heart (for men)
6– Lead to breast cancer (for women)
7– Vigil leads to insomnia, if insomnia extended many nights, the power of the person will degrade, the mind will stop producing this led to pessimism and a tendency to loneliness.
8– Also, a recent American study revealed that staying up increases the level of the hunger hormone and reduces the level of the hormone satiety in the body.
Some tips that may help early sleep:
1- Not doing strenuous work, whether mental or physical, before bed.
2- Not to take stimuli in the evening, including excessive smoking.
3- Doing a light sport like walking.
4- Create a quiet and suitable place.
5- Avoid heavy meals before bed.
6- Take a warm bath before bed.
7- When sleeping, try to clear your mind from anxious and tense thoughts, negative feelings, and painful memories, by reading some interesting books.
8- Turn off the room light
Herbs and foods that help sleep:
• Turkey meat
• Black bean
• Mint also helps calm nerves
• Celery juice
• Eating almonds combats insomnia
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