Sleep well Another name: healthy sleep

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Avatar for Alvin97
3 years ago

What is the dream?

When you sleep you are unconscious, but your brain and body functions are still active. Sleep is a complex biological process that helps you process new information, stay healthy, and feel rested.

During sleep, your brain goes through five different phases: Stage 1, 2, 3, 4 and Rapid Eye Movement (REM) sleep. Different things happen at each stage. For example, you go through different brain wave patterns (patterns of electrical activity in the brain) in each of them. Your breathing, heart rate, and temperature may be faster or slower in certain stages. Certain phases of sleep can help you feel more rested and energized the next day. The different phases of sleep help you:

  • Feeling rested and energetic the next day

  • Learn information, reflect and form memories

  • Rest the heart and vascular system

  • Release more growth hormone, which helps children grow. Also increases muscle mass and cell and tissue repair in children and adults

  • Release sex hormones, which contribute to puberty and fertility

  • Avoid getting sick or getting better when sick by creating more cytokines (hormones that help the immune system fight various infections)

How much sleep do I need?

The amount of sleep you need depends on several factors, including your age, lifestyle, health, and whether you've gotten enough sleep. The general recommendations for sleep are:

  • Newborns: 16-18 hours a day

  • Preschoolers: 11-12 hours a day

  • School-age children: at least 10 hours a day

  • Adolescents: 9-10 hours a day

  • Adults (including older adults): 7-8 hours a day

During puberty, adolescents' biological clock changes and they are more likely to go to bed later than children and adults, and they tend to want to sleep more in the morning. This conflicts with the early starting times of many high schools and helps explain why most teens don't get enough sleep.

Some people think that adults need less sleep as they age, but there is no evidence to show this. However, as people age they tend to sleep less or spend less time in deep, restful sleep. Older people also wake up more easily.

And it's not just the amount of sleep you get that matters. The quality of your sleep is also important.

People whose sleep is often interrupted or shortened may not spend enough time in different stages of sleep.

If you are in doubt about whether you get enough sleep, including quality sleep, ask yourself the following:

  • Am I having trouble getting up in the morning?

  • Do I have trouble concentrating during the day?

  • Am I sleepy during the day?

If you answered yes to these three questions, you should try to sleep better.

What are the health effects of not getting enough sleep?

Sleep is important for overall health. When you don't get enough sleep (sleep deprivation), you can feel tired and affect your performance, including your ability to think clearly, react quickly, and form memories. This can lead you to make poor decisions and put yourself at risk. People who don't sleep well are more prone to accidents.

Sleep deprivation can also affect your mood, causing:

  • Irritability

  • Problems in your relationships, especially for children and adolescents

  • Depression

  • Anxiety

It can also affect your physical health. Studies show that not getting enough sleep or poor sleep increases the risk of:

Not getting enough sleep can affect the release of hormones that help you build muscle mass, fight infection, and repair cells. Also, in children it can cause them not to release enough hormones that make them grow.

Sleep deprivation increases the effect of alcohol. A sleepy person who drinks too much alcohol will be more affected than a well-rested person.

How can I sleep better?

You can take steps to improve your sleep habits. First of all, make sure you have enough time to sleep. By getting enough sleep each night, you can feel better and more productive during the day.

To improve your sleep habits, it can also help:

  • Go to bed and wake up at the same time every day

  • Avoid caffeine , especially in the afternoon and evening

  • Avoid nicotine

  • Do exercise regularly, but not too late

  • Avoid alcoholic beverages before bed

  • Avoid heavy foods and drinks at night

  • Do not take naps after 3 in the afternoon

  • Relaxing before bed, for example, taking a bath, reading, or listening to soft music

  • Keeping your bedroom cool

  • Get rid of distractions like noise, bright lights, and the television or computer in the bedroom. Also, don't be tempted to use your phone or tablet right before bed.

  • Get enough sun during the day

  • Don't lie in bed awake. If you can't sleep for 20 minutes, get up and do something relaxing

  • See a doctor if you have constant trouble sleeping. You may have a sleep disorder , such as insomnia or sleep apnea . In some cases, your doctor may suggest using prescription or over-the-counter sleep medications. In other cases, you can request a sleep study to diagnose the problem.

If you work shifts, it can be even more difficult to get a good night's sleep. You will likely need:

  • Take naps and increase the amount of time available to sleep

  • Keeping the lights on at your work

  • Limit shift changes to allow your body to adjust

  • Consume caffeine only at the beginning of your shift

  • Remove sources of sound and light during your daytime rest (for example, use curtains that block light)

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