Sleep quality and human health

By Yraa #able, #adjusted, #affect, #against, #age, #alarm, #allocate, #allows, #although, #amount, #any, #appear, #asleep, #attention, #avoid, #away, #babies, #balance, #based, #basic, #becomes, #bed, #been, #benefits, #biological, #blood, #Body, #both, #break, #cannot, #cardiovascular, #carried, #certain, #chronic, #clock, #comfortable, #compared, #complain, #complete, #compliance, #concentration, #conclusions, #conditions, #considered, #constantly, #continues, #correct, #could, #cup, #days, #deep, #depends, #deprivation, #desire, #determining, #different, #difficult, #directly, #diseases, #disorders, #done, #dream, #duration, #e, #each, #easier, #easily, #eating, #efficient, #efforts, #emotions, #enough, #ensure, #especially, #established, #etc, #even, #everything, #exception, #exercises, #factors, #failure, #fall, #fatigue, #few, #follow, #followed, #follows, #food, #full, #fully, #function, #functioning, #gets, #getting, #go, #goal, #goes, #going, #guaranteed, #habit, #half, #happen, #he, #health, #Healthy, #high, #him, #his, #hormonal, #hot, #hour, #human, #immunity, #impact, #insomnia, #internal, #just, #kind, #known, #lack, #last, #later, #lead, #leading, #learning, #least, #lie, #lifestyle, #Light, #listen, #little, #live, #long, #longer, #made, #materials, #matters, #melatonin, #mental, #minimum, #minutes, #much, #national, #natural, #nausea, #needs, #nervous, #night, #normally, #numerous, #occur, #off, #old, #operation, #optimal, #our, #people, #percentage, #period, #phases, #physical, #place, #positive, #practice, #process, #processes, #productive, #proper, #protection, #provoke, #psychological, #purpose, #quality, #recover, #recovery, #reduced, #regime, #regular, #regularly, #relaxation, #rem, #responsible, #rest, #restore, #rhythm, #room, #rules, #run, #schedule, #scientists, #seems, #sense, #serious, #set, #several, #shift, #short, #shows, #signal, #simple, #situation, #sleep, #Sleeping, #sleeps, #slept, #small, #some, #someone, #sometimes, #soundly, #spend, #spent, #starts, #still, #strength, #structure, #study, #success, #suffer, #system, #systems, #take, #takes, #terms, #thereby, #thing, #third, #three, #times, #touch, #true, #turns, #two, #under, #us, #useful, #various, #wake, #wakefulness, #waking, #was, #weeks, #who, #why, #will, #worse, #yogurt

Our health depends on var­i­ous fac­tors, and prop­er rest is con­sid­ered one of the most impor­tant of them. The sleep of a per­son liv­ing in a metrop­o­lis and lead­ing an active lifestyle should be reg­u­lar and last at least 8 hours. Only then will dis­eases and dis­or­ders not touch us.

Why does a person need sleep?

We spend one third of the day on sleep and some­times com­plain that it is a pity for the time spent, so much use­ful and cor­rect could be done dur­ing this peri­od. Ener­getic and active peo­ple devote lit­tle time to rest and sleep, there­by sub­ject­ing the body to seri­ous stress. Reg­u­lar sleep is so nec­es­sary that it can­not even be com­pared with eat­ing, because you can live longer with­out food than with­out prop­er sleep. This is a kind of pro­tec­tion against fatigue, at a cer­tain time a sig­nal arrives, and we go to “recharge”. Sci­en­tists are still study­ing the struc­ture of human sleep, and the pur­pose of this need has not been ful­ly defined. When we sleep, the fol­low­ing process­es take place:

    immunity is normalized;
    hormonal balance is established;
    psychological and physical health is stabilized;
    learning takes place and memory is restored.

Human sleep can have dif­fer­ent dura­tions, but its main goal is the opti­mal oper­a­tion of all bio­log­i­cal process­es in the body.

Recovery of the body during sleep: basic rules

Recovery of the body during sleep: basic rules

If sleep is so impor­tant for the effi­cient func­tion­ing of all body sys­tems, then what rules should be fol­lowed? It is not the time of sleep that mat­ters in terms of the num­ber of hours, but the qual­i­ty of it.

As sci­en­tists have estab­lished, com­pli­ance with the regime allows you to avoid insom­nia. The habit of going to bed at the same time allows the body to tune in to a set sched­ule: a per­son sleeps sound­ly, and gets up eas­i­ly in the morn­ing. True, it is dif­fi­cult to com­ply with the regime if the work is shift or night. In this case, a per­son has to allo­cate the time that he has for sleep.

The body can be “pro­grammed”, and after fol­low­ing a cer­tain rit­u­al (exer­cis­es, a cup of yogurt, read­ing a chap­ter from a book, etc.), sleep will be com­plete.

Each per­son­’s needs are dif­fer­ent. Some­one does not get enough sleep even for 9 hours, and for whom 6 hours is enough. Dur­ing sleep, more blood rush­es to the brain than dur­ing wake­ful­ness, espe­cial­ly in the depart­ments respon­si­ble for mem­o­ry and emo­tions. Deter­min­ing the time of sleep is sim­ple: just lis­ten to your body, although spend­ing more than the allot­ted time in bed is just as harm­ful as not get­ting enough sleep.

Mela­tonin is respon­si­ble for healthy sleep, and it is pro­duced only at night and in com­plete dark­ness. Even a night light can affect the qual­i­ty of sleep, so do not fall asleep under the TV, or sleep with a light on. This hor­mone is respon­si­ble for the car­dio­vas­cu­lar and ner­vous sys­tem and reju­ve­nates the body, which pro­longs our life.

A num­ber of fac­tors direct­ly affect sleep, and for prop­er sleep you need:

    do not overeat before bed;
    have a comfortable bed;
    clothing should be loose and made of natural materials, this will ensure rest and relaxation of the body;
    ventilate the room;
    after waking up, do not lie in bed for a long time.

If you reg­u­lar­ly break the regime and spend the min­i­mum amount of time on sleep, then soon­er or lat­er a fail­ure will occur, and it will be dif­fi­cult to recov­er. To avoid this, you just need to lis­ten to your­self and fol­low your instincts.

Ignor­ing the desire to sleep enough, you can pro­voke seri­ous dis­or­ders, both men­tal and phys­i­cal:

    fatigue;
    lack of concentration;
    nervous tic;
    nausea;
    hallucinations;
    gaps in memory;
    numbness.

Com­plete sleep depri­va­tion can lead to death, but this will not hap­pen before 7–10 days.

Car­ried away by the process of work or study, we hope to be in time for every­thing, it seems that we just have to be patient a lit­tle and not fall asleep. But the most annoy­ing thing is that all efforts are in vain, atten­tion and con­cen­tra­tion are so reduced that it takes an order of mag­ni­tude more time to com­plete the work. Numer­ous errors appear, they have to be con­stant­ly cor­rect­ed, or, even worse, based on erro­neous con­clu­sions, work con­tin­ues. It has been noticed that even a short rest restores strength, and then the suc­cess of any busi­ness is guar­an­teed. If a per­son has chron­ic dis­eases, then it is use­ful to sleep dur­ing the day, even if the dream lasts half an hour.

There are two main phas­es of sleep: deep and REM. The most pro­duc­tive is deep sleep, and prac­tice shows that its dura­tion can be adjust­ed. In order for it to be of high qual­i­ty, they take a hot show­er before going to bed, or three hours before going to bed, they do phys­i­cal exer­cis­es, run.

Human sleep duration: impact on health

Human sleep duration: impact on health

Each of us takes a dif­fer­ent amount of time to recov­er. For some, a few hours is enough, they will fall asleep in any sit­u­a­tion, in any con­di­tions. Edi­son slept dur­ing the day for sev­er­al min­utes, but many times, and this was enough for him to ful­ly restore his strength. But there are indi­vid­u­als who, on the con­trary, spend most of the day sleep­ing. This is con­sid­ered an excep­tion, the major­i­ty of peo­ple suf­fer from lack of sleep.

Nor­mal­ly, 8 hours is enough for the body to regain strength and be able to func­tion ful­ly. If you get enough sleep dur­ing your life and live in a cer­tain rhythm, then a healthy old age is guar­an­teed. For a per­son, health is the most impor­tant thing, with­out it, no ben­e­fits make sense.

Only a small per­cent­age of peo­ple are able to relax, spend­ing no more than 6 hours a day on sleep. The dura­tion of a per­son­’s sleep depends on age: it is known that babies sleep much more than adults. With age, the state of the ner­vous sys­tem changes, a per­son suf­fers from insom­nia and var­i­ous sleep dis­or­ders.

If a per­son fol­lows the sched­ule and goes to bed at a set time for sev­er­al weeks, then his “inter­nal clock” starts to work, and it becomes much eas­i­er to get up in the morn­ing, it turns out to wake up a few min­utes before the alarm goes off. In this case, the day turns out to be fruit­ful, full of emo­tions and pos­i­tive.

ai generated, woman, disease
ai generated, man, disease
ai generated, woman, disease

Neu­rol­o­gy. Nation­al lead­er­ship. / Ed. E.I. Guse­va, A.N. Kono­val­o­va, A.B. Hecht - 2014

By Yraa

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