SLEEP

Ever observed the sensation when you wake up? Don’t you sense relaxed, extra lively and satisfied. Sleep is the second most ignored after diet. Most people do not get proper deep sleep,they often prioritise their work over sleep and ignore it with a cup of coffee, and now because of this busy lifestyle it has become a dream to get a good sleep.

But sleep is crucial now, no longer simplest for resting, however,  for good metabolism, weight maintenance and for mental health, for gut health, so it is as important as diet and exercise.

And not getting enough sleep increases the risk of obesity, diabetes, and other metabolic disorders dementia.

Not simply mendacity in a mattress offers you an awesome sleep however the time you sleep, the amount of sleep you get and additionally the regular sleep schedule, many people have fluctuation in their sleep times and to get it back on track can be difficult.

There are a few confusions about how much to sleep, when to sleep and how to sleep and why to sleep. Some people say that one needs at least 8 to 9 hours of sleep, scientifically a quality of sleep is important and not the quantity.

Why do you need to sleep regularly?

  1. It helps in improving immunity, prevent illness by increasing the repair in the body
  2. It helps in reduce stress
  3. It helps in improving memory

 

Sleep for Repair

While you sleep, your brain is working. Sleep helps prepare your brain to learn, remember, and create, and also the brain removes the toxins while you're asleep, so basically if you are not sleeping properly you are just constipating your brain with thoughts and stress.

Everything from blood vessels to other organs uses sleep as a time for repair.There are certain repair processes that occur in the body effectively, during sleep.If you don’t get enough sleep, those processes are going to be disturbed.

 

Sleep Reduces Stress

Sleep is a powerful stress-reliever. It improves concentration, regulates mood, and sharpens judgement and decision-making. Lack of sleep not only reduces clarity due to high levels of cortisol.

High cortisol levels stimulate alertness and vigilance, raising heart rate and blood pressure, in the short term but over time it can cause systemic inflammation and disrupt our hormonal balance.

The cortisol levels fall in the evening, and it is the body’s natural preparation for sleep. When we ignore sleep, cortisol levels remain high and interfere with the levels of melatonin, a hormone that helps you sleep properly.

 

Sleep Myths and Truths

The amount of sleep you need changes with age. Experts suggest school-age children get at least nine hours a night and teens get between eight and 10. Most adults need at least seven hours or more of sleep each night.

There are many misunderstandings about sleep. The most common is that as you age you need less sleep, older adults need the same amount. But sleep quality can get worse as you age.

Another sleep myth If you have one bad night’s sleep or sleep longer the next night, that can benefit you. “But if you have a week’s worth of getting too little sleep, the weekend isn’t sufficient for you to catch up. That’s not healthy behaviour.”

On the other hand, more sleep isn’t always better, if you’re sleeping more than nine hours a night and you still don’t feel refreshed, there may be some underlying medical issue.

 

Sleep Disorders

There are some condition that prevent them from getting quality sleep, no matter how hard they try or no matter how long they sleep and these developes over a period of time, and are called as sleep disorders.

The most common sleep disorder is insomnia. “Insomnia is when you have repeated difficulty getting to sleep. It can make you feel tired and unrested during the day. And this is becoming a pandemic nowadays because of sedentary lifestyle and altered food habits.

Sleep apnea is another sleep disorder. The upper airway gets blocked during sleep. Reducing  airflow, which wakes people up during the night and the condition can be dangerous. If untreated it may cause various health problems.

 

How to get better Sleep ?

If you’re having trouble sleeping. And it becomes frustrating when you don’t get enough sleep. But simple things can improve your odds of a good night’s sleep.

Try to make sleep a priority, it’s a biological necessity to keep your body functioning properly. Sleep between 10:00 to 10:30 because the melatonin level is high and will help you sleep properly. And if there is a serious problem then medical therapy along with behavioural therapy may be required to improve sleep.