Hello Everyone, have you ever also wondered about how to have a good sleep at night? Well, you're in the right place if you want to learn how to sleep better. This guide will help you to learn all if you want to sleep better. I will explain sleep science and how it works, discuss why so many people suffer from lack of sleep without being aware of it, and offer practical tips for better sleep and energy.

The purpose of this guide is plain and simple and is to explain the science of better sleep. To jump to a particular area or just scroll down for a full reading.

The Sleeping Science

Sleep is one of the strangest things we do each day. The average adult sleeps 36% of his or her life. For 1/3 of our time on earth, we are transitioning to a silent winter state from the vivid, thoughtful and active organisms that we find during the day.

However, exactly what's sleep? Why is it so important to our bodies and minds and so restaurant? When we are awake, how does it affect our life?

Sleeping Purpose

Sleep serves a variety of purposes that your brain and body needs. Let the most important ones break down.

The first purpose of sleep is restoration. During its normal neural activities, your brain builds up metabolic waste everyday. While the accumulation of these waste products is completely normal, too much is linked to neurological disorders such as Alzheimer's condition.

Alright, so how do we get rid of metabolic waste? Recent research has shown that sleep plays an important role in brain cleansing every night. Während these toxins during waking hours can be flushed out, researchers have found that clearance during sleep is twice as rapid as during waking hours.

It is quite remarkable how this process takes place.

During sleep, brain cells are actually reduced by 60%, which makes it easier to "take out waste" from the brains, called the glymphatic system. The outcome? During sleep, your brain is restored and you wake up refreshed and clearly minded.

Memory consolidation is the second goal of sleep. Sleep is crucial for the strengthening of memory, which keeps your long term memories and strengthens them. Insufficient or fragmented sleep can interfere with your ability to create both real and emotional recollections (facts and figures).

Finally, for metabolic health sleep is paramount. Studies have shown a lesser proportion of the energy you burn comes from fat, whereas more from carbohydrate and protein. When you sleep for 5.5 hours per night instead of eight.

This can prevent you from gaining fat and losing muscle. Furthermore insufficient sleep or abnormal sleep cycles can increase your risk of diabetes and heart disease, leading to insulin sensitivity and metabolic syndrome.

All this to say that your mental and physical health depends more on sleep.

You need how much sleep?

Okay, it 's important to sleep, but how much you need to sleep? Let us consider an experiment by researchers from the University of Pennsylvania and Washington State University to answer this question.

The experiment was started by collecting 48 healthy men and women who averaged 7 to 8 hours a night. These subjects are then divided into four groups. The first group had to remain sleepless for 3 days straight. For 4 hours per night, the other group slept. She slept 6 hours a night in the third group. Eight hours a night, the fourth group slept. These sleep patterns were kept straight for two weeks in those final three categories – 4, 6, and 8 sleeping hours. The subjects were tested for their physical and psychological performance during the experiment.

Here is what happened ... What happened ...

The study did not show cognitive decreases, lack of attention or motive declines in the subjects who were admitted to full sleep for 8 hours. Meanwhile, with each passing day, the groups receiving 4 hours and 6 sleep declined steadily. The four-hour group did worst but it didn't get much better for the six-hour group. Two notable findings existed in particular.

First, the cumulative problem of sleep debt is. Sleep debt "has an accumulating neuroscientific cost over time," the researchers say. 25% of the six-hour population fell asleep at random times over the entire day after one week. After 2 weeks, the six-hour group had the same performance deficits as if they had been standing straight for two days. Let me just say that if your mental and physical performance falls to the same level when you are 6 hours sleep per night for 2 weeks, as if you had stayed waking for 48 hours.

Secondly, they have not noticed their own declines in performance. After graduating, participants believed that their performance declined for a few days and then shrank. In fact, every day they kept getting worse. In other words, even as we experience these we are poor judges of our own declines in performance.

The Cost of Sleep Loss

The irony is that many of us are sleeping so that we can work more, but the decline in performance is ruining the potential gains of additional work hours.

Studies only in the US estimate that the loss of efficiency and performance costs companies more than $100 billion annually.

"Since you are doing work that requires little thought, trading time awake, at the expenses of performance," says Gregory Belenky, Director of the Center for Sleep and Performance Research at Washington State University.

And this leads us to the key question of how much debt is sleeping? When do declines in performance start to increase? The tip-point is usually around 7 or 7.5 hours according to a wide range of studies. In general, experts agree that 95 percent of adults have 7 to 9 hours of sleep every night for optimal functioning. Eight hours a night should aim for most adults. Typically children , adolescents and old adults need more than that.

Here's a good analogy of how important sleep is.

Cumulative Stress Theory

Imagine your energy and health being a water bucket. There are things in your everyday life which fill your bucket. One of the key inputs is sleep. These also include nutrition, meditation, stretching, laughter and other forms of rehabilitation.

Also there are forces which drain your bucket 's water. These include outputs such as lifting weights or running, work and school stress, problems with relationships and other forms of stress and anxiety.

Naturally, not all the forces that drain your bucket are negative. It can be important to get some of those things out of your bucket in order to live a productive life. Working hard in the gym, school or office enables you to make something worthwhile. However, even positive outputs continue to be outputs and thus drain your energy.

These are cumulative outputs. A small leak can lead to considerable loss of water over time.

Keeping your Bucket Full

You have two options if you want to keep your bucket full.

Regularly refill your bucket. This requires time to rest and sleep.

Let stressors build up and drain your bucket in your life. Once you get empty, your body forces you to rest by wound and disease.

Recovery is unnecessary. You can either spend time resting and rejuvenating, or spend time being sick and injured later. Keep your bucket full.

Ok, but can you get to sleep?

Extra sleep can correct some bad nights' sleep adverse effects. New research revealed that sleeping on the weekends led to sleepiness and inflammation in the day; however, cognitive behavior did NOT recover.

What does this mean, exactly? You can't depend on catching sleep on weekends to restore focus and attention if you're not getting enough sleep during weekdays. The only way to maintain high standards is to ensure that you get adequate sleep every night. Well, shouldn't you even try to catch up sleep, does this mean? No. No. You should definitely try to get some extra sleep when you are sleeping deprived. But sleep is always the best thing to do, not only on weekends but also for immediate and longer term performance.

Hope this article helps you in understanding our sleep, and how can we achieve it. Soo that's it for today everyone. Til next time bye-bye. 😘