During sleep the body has the following processes:
- At the stage of falling asleep, there is a slowing of breathing, heart rhythm, muscle relaxation.
- At the stage of deep sleep, there is a restoring the damaged DNA strands, cleaning the brain from accumulated toxins*, the process of homeostasis.
*When we are awake, in job our cells are using various chemical processes. During the process of synthesis and decomposition of chemical elements, there is inevitably remain different by-products. In the brain, as the organ of our body, where there is the greatest and variety number of chemical reactions, respectively, formed the highest concentration of by-products. An excess of byproducts in the brain leads to disturbances such as hallucinations, decreased cognitive abilities, attention, concentration, disable mechanisms of memory. When reaching a certain concentration of by-products occurs an increase in the concentration of adenosine, which causes a sedative effect. Studies have established that the mechanisms of "cleaning", it operates at times more active during sleep.
Such an affliction like insomnia can lead to inflammatory processes, hallucinations, increased blood pressure and even cause diabetes and obesity, increased rate of aging of the organism. Lack of sleep among people sleeping less than six hours per day increase the risk of stroke in four and a half times.
Studying through the night, such as cramming the night before an exam actually decreases the brain’s ability to absorb information by almost 40%, as sleep deprivation takes effect. Adults should sleep 7 or more hours per night on a regular basis to promote optimal health. More than 9 hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt, and individuals with illnesses. Subjects who got six hours of sleep a night for two weeks straight functioned as poorly as those who were forced to stay awake for two days straight. (studies*)
Causes of insomnia:
The main driver of the growth, according to the report, is the one you’re holding in your hand. We’re using digital devices later and later into the evenings and struggling to shift into anything resembling peaceful, continuous sleep. Digital devices from smartphones to laptops to TVs emit blue light (also known as short-wavelength enriched light), which tricks the brain into producing less melatonin1, a hormone crucial for restful sleep. The result is that we have a harder time falling asleep and, once we do, our sleep cycles are fragmented. Smartphones are the biggest culprit because we’re increasingly using them to stream content after we’ve hit the pillow.
It is well known*, when we sleep less during the night, we tend to eat more the next day – considerably more. Sleep deprivation for women leads to reduced leptin levels, as a result, they do not feel fed during eating. Sleep deprivation for men leads to increased levels of ghrelin, which causes feelings of constant hunger.
It is also important to understand that the human body during the process of evolution adjusted to the daily rhythm. So, according to the ancient wisdom – one hour of sleep before midnight is equivalent to two hours sleep after midnight.
To improve sleep quality:
Good quality sleep has to improve heart function and help with hormonal maintenance, as well as boosting memory and improving cognitive function. As well as napping during 10-15 min help you improved memory retention by almost 20 per cent and creative insight during the remainder of the day. Napping can make you improve motor skills and coordination, effects on mental health include improved mood, decreased stress and greater psychological balance.
In addition to simple rules, to eliminate the influence of the devices emitting high intense light for 2-3 hours before bedtime, also need to consider such advice as:
- Sleep naked. Pressure on the blood vessels, lymphatic system, nerve endings from rubber bands and folds of the pajamas, may impair the nutrition of cells, removal of toxins, rest and restore tissue cells, and as a consequence the quality of sleep.
- The decrease of skin temperature is assisted deeper sleep, as a result, the body and brain are better rested.
1Melatonin – a natural antioxidant & purifier.
Used: executivestyle, journalsleep, exist