The importance of healthy sleep

Healthy sleep is just as important as diet, exercise, and stress management for your health.

Many Americans do not make the effort to get a healthy sleep because they think sleep can be released. Research begins to show us that this is not true. We sleep at our own risk.

"Many proofs support the argument that sleep is the most important predictor of how long it will take, perhaps more important than smoking, exercising, or high blood (1)

Believe it or not, healthy sleep …

* Increase your ability to think clearly and work at the highest level

* Increase your sporty performance to 30

* Improve your skin and look

* Improve your memory and learning (19659003) * Reduces the risk of accidents

* Reduces the risk of accidents

* Reduces risk of accidents

* Helps protect the heart and reduce risk of heart disease

Sleep Benefits:

"We're Not Healthy," writes sleep research pioneer William Dement, MD (1).

Intuitively, we've always known that sleep is important. "There is nothing better than a good night's sleep" is a common expression of this common term. But for some reason, we do not listen to our own wisdom. Like most of the children, most of them were in a bed that was the law of the household. Our parent made sure our sleep was enough. They knew what was good for us. As we age, most of us seem to have forgotten or ignored the value of the dream. We live in a culture that values ​​industrialization, work and productivity and chews lethargy.

Over the past year (2008), healthy sleep and insomnia cause media attention. This is largely due to the fact that more research comes from the adverse effects of insomnia on unexpected circumstances such as heart disease, diabetes, cancer, obesity and weight gain. Researchers now suggest that insomnia is one of the major risk factors for these diseases.

Why do we lose so much sleep? One of the main causes of lost sleep is stress and excessive work.

In times of stress, the common reaction in our life is to deliver ourselves to meet the requirements we set ourselves. Stress can occur in our individual life. But now our entire society seems to be emphasized. Almost nobody argued that we are now experiencing historical proportions (around 2008).

One of the first stressful victims of healthy sleep. What Americans are struggling with insomnia better than ever. In 2005, according to the National Sleep Foundation poll, less than half of Americans feel they are getting healthy sleep all night or every other night.

Our nation's lack of healthy sleep is reflected in anti-sleep medicines. In 2006, forty-nine million sleeping medicines were prescribed (3). This is a 53% increase over the last five years. The leader of sleeping medicine is Ambien, which in 2006 posted 60% of sleeping holes, or 2.8 million (2.8 billion) sales in sales. In 2006, pharmaceutical companies spent $ 600 million on advertising. The primary purpose of all advertisements is to "destigate the use of sleeping pills" (5).

While the main cause of our insomnia is stress, our modern environment also scares sleep

Artificial light and man-made technologies There are many reasons to stay awake at night. Remember that in most of the history of mankind night darkness has made a real cushion to stay awake in the little hours. Our grandparents slept half an hour like every night, according to Dr. Christopher Gillin, a psychiatrist and professor at the University of San Diego. He claims that one or three Americans complain about the victims of insomnia last year, and a sixth man thinks their insomnia is serious.

Thomas Edison, the inventor of the electric lamp, thought that too much sleep was a bad thing. "A person who sleeps eight to ten o'clock sleeps never sleeps completely and never wakes up completely: he has only 24 hours in various degrees," Edison said. He felt people twice as much sleep as they wanted. Excessive sleep was "unhealthy and ineffective" [1].

While Edison knew that he often slept just four hours a night, he also reported that he had a frequent day off break. The total sleep time seems to be around 8 hours for 24 hours. Thanks to Edison's personal philosophy, he invented the electric bulb. A single invention does not interfere with the human sleep cycle as electric lamps.

Healthy sleep and rhythm of our biological clock

Our biological hour gives time to the body's natural sleep rhythm and awakening. Determines the timing of healthy sleep. Our body clock can create artificial light. Our body follows the daytime night cycle, recording light in the eye. This daily rhythm is called circadian rhythm

every 24 hours when the Earth revolves around its axis, we experience this rhythm. This is the 24-hour repetitive cycle in which our lives are patterned. Night darkness stimulates our brain to release melatonin, the body's sleep hormone. Melatonin promotes sleep. Artificial lighting reduces melatonin secretion and may interfere with sleeping ability.

24/7 Our Disadvantage

When our ancestors "burning at night burning oil", the intensity of light was not enough to disturb our bodies circadian rhythm. The light intensity is measured by luxes measurement. A lux is the amount of light given by a candle. Researchers have shown that only 180 lux can restore or disturb our biological clock. A 100 watt 10-foot bulb emits 190 luxes, enough to reset your biological clock.

With darkness, our eyes take lighter light. This marks our brain to release melatonin, the body's sleep hormone. Melatonin levels are rising at night and falling from day to day, in response to light in our eyes. Thus mankind has had the daytime night cycle throughout the centuries. At midnight, a glistening bright light tells her body that the sun shines, and as a result, her brain reduces her melatonin levels. Disturbance of melatonin may affect the state of sleep. Melatonin has been shown to have many health benefits on its own. Reducing your body's body level can also affect your health from sleep issues. In our modern society there is a lot of stress and 24-hour activity. The combination of the two is seriously affecting our sleep. For most people, our sleep is no longer healthy.

What is healthy sleep? Healthy sleep means you are getting sleepy and you are experiencing all the stages of sleep in the right amount. How much sleep is enough? There is a consensus among sleeping guides that adults need around eight hours a night.

Sleep Detective Dr. William Dement writes: "People usually have to sleep for an hour each hour, which means that most people need eight hours of night sleep, of course, some people need more and some need less you need it and some people need a lot more or less. "(1) Before you begin to prove your chronic sleep, consider this powerful statement Dr. Dement:

" Although the need for sleep changes, people spend around eight hours on average for a long time. " (1)

Apart from the number of hours, how can you say enough to sleep? The best way to see how fast you can fall asleep during the day is to get a chance. This is how researchers measure sleep deficits. The Multiple Sleep Delay Test is used by scientists to assess the individual's sleep deficit level.

Research subjects lie comfortably in a relaxed, dark room in the middle of the day. Volunteer brainwaves are watching when and when to sleep. The test takes only 20 minutes. Research subjects are comfortably lying in a relaxed, dark room in the middle of the day. Volunteer brainwaves are watching when and when to sleep. The test takes only 20 minutes.

If a subject falls below 5 minutes, a subject means severe sleep disturbance. These "physical and mental reactions are often very damaging" (1). Sleep between 5 and 10 minutes can be regarded as negligible. Sleeps indicate an acceptable amount of sleeping between 10 and 15 minutes. Sleep in 15 to 20 minutes or no longer suggests that the subject shows a high level of vigilance.

Another way to see sleep quenched you to see how sleepy you are. Sleepy, the more you need to sleep, do not you? This evaluation, known as Epworth's drowsiness (8), is accurate if there is someone who needs more or less than eight hours. If you are sleepy you will not have enough sleep.

The normal sleep cycle

The other part of healthy sleep is in a normal sleep cycle. This means that you are going through all your sleep cycles and you will experience all of them in sufficient time.

Sleep and REM are in four phases. Figs. 1-4. Steps to Sleep (Phase 1), Light Sleep (Phase 2), and Sleep Defeat (Phases 3 and 4) Progress. During deep sleep the body is in deep relaxation. Muscle tension is relaxed, blood pressure slows down, heart rate and respiration decrease. During deep sleep, the body secretes human growth hormone pulses.

Human growth hormone is sometimes referred to as the hormonal source of youth thanks to its renewing properties. Every night your body improves and restores the management of human growth hormone. After a deep sleep, REM sleeps. During REM sleep, the Rapid Eye Movement. REM when we dream. Researchers have found that REM sleep helps us remember what we have learned so far.

References:

(1) Dement, William C., Vaughan, Christopher. The promise of sleep. Introduction. © 1999, Dell Publishing, NY, NY. Mr. William Dement plays a pioneering role in sleep research, which sought to raise awareness of the insomnia and its bad effects. [2] Susan Brink (2000, October). Unstable society When we stay at midnight, we can be a risk to our health. US News & World Report, 129 (15), 62-72.

(3) Well positioned Olympians are ready for gold. (February 2006). USA Today, 134 (2729), 15.

(4) Lauren Wiener, Hollace Schmidt. (2007, March). the new # 1 stay healthy mission: sleep more. Shape, 26 (7), 98, 100-102.

(5) Mooool, Jon. The Sleeping Complex. Published by The New York Times, November 18, 2007

(6) Publications of the Radio Interview of Lichenstein Creative Media, The Infinite Mind, March 31, 1999 (7) Free Dictionary by Farlex.

(8) From Wikimedia Commons, the keyword: Epworth Sleepiness Scale

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