The importance of good sleep is directly related to the physiological and psychological benefits of restful sleep.To rest inappropriately can have serious consequences for our body and brain.
Sleeping is as necessary as eating healthy or exercising regularly. This is'a essential biological function for our body. We must also keep in mind that we spend a third of our lives sleeping.
The World Health Organization (WHO) recommends sleeping around 8 hours each night to complete our full sleep cycle. This number of hours, however, is only a statistical average. Indeed, some people need more rest time to feel rested and others sleeping less feel fully rested.
The benefits of sleeping well
” We are made of the same material as dreams and our little life ends up sleeping.”-W. Shakespeare-
Sleep, like hunger, sexual behavior or intellectual performance, is regulated by our biological clock.The latter is located in the hypothalamus. The hormone that prepares the body for sleep, melatonin begins to secrete when this clock activates.
So,our health will have many benefits if we sleep enough hours and sleep is restorative.However, if we radically change our routine, it is very likely that we will experience fatigue, stress and bad mood.
Lack of sleep has a negative effect on our mood. We feel stressed, apathetic and mentally exhausted when we do not rest enough. We can even feel sad and unable to carry out our tasks.
Our energy capacity will recover as soon as we restore our sleep routine.So our mood will improve. We will feel happy, happy and with the desire to start the day.
We retain better information
Deep sleep helps to retain information. It also promotes the mnemonic ability. A study published inPsycological Science says sleeping well helps to keep information in the long run.
NOTOur ability to consolidate memories diminishes, however, when sleep is light or interrupted. Indeed, our brain works and orders what has been treated during the day while we sleep.
It helps us look better
Sleep repairs and tones the skin.We will reduce the likelihood of having puffiness and dark circles if we sleep well. In addition, our overall appearance will improve.
Our immune system uses sleep time to regenerate itself.This allows him to fight effectively against the toxins and germs that usually threaten us. We are less likely to successfully overcome infections with a weak immune system.
Helps fight depression
The production of melanin and serotonin occurs during sleep. These hormones counteract the effects of stress hormones (adrenaline and cortisol). It helps us feel happier and emotionally stronger.
Alterations of sleep
Some factors, such as our eating habits, can change sleep voluntarily. OFothers are, however, involuntary. In other words, over which we have no control, such as genetics or age, and which affect the quality of our sleep. Let's look at some of them below.
Sleep patterns begin to change with age.We have more trouble falling asleep when we get older. We also wake up more often throughout the night.
"The transition from sleeping to waking up becomes steep as the years go by, making the deep sleep phases lighter."Share
Studies of the heritability of certain sleeping patterns demonstrate an important genetic factor. The latency of sleep or the time that elapses between the time we go to bed and the time we fall asleep, as well assleep disordersare generally similarareas to those of our parents.
Human beings are governed by 24-hour circadian rhythms in which we experience stages of concentration, leisure and rest.Respect for these rhythms increases our quality of life since we dedicate time to every need.
Circadian Locomotor Output Cycles Kaput (CLOCK) protein regulates circadian rhythms that control, among other things, the hormones involved in the sleep process.The alteration of this protein has an immediate negative effect on insomnia, fatigue or the famousjet lag.
A correct and balanced diet will facilitate the rest as well as the quality of sleep.
Digestion is much slower during sleep. Since then, go to bed immediatement after eating does not allow to rest properly.It can also cause stomach upset and insomnia problems.
Noise reduces sleep quality. Our body, although we are asleep, is alert to what is going on around us. If we can not control this aspect, it is still possible to use ear plugs.
Tips for sleeping well
We now know the benefits of sleeping well and some of the factors that come into play. keep in mind some keys for quality sleep. These keys are:
- The room must stay dark during the night.
- The ideal temperature is between 18 and 20 degrees Celsius.
- Avoid harmful habits such than alcohol or tobacco.
- Try to have a sleep routine: go to bed and get up at the same time every day.
- Limit nap time.
- Remove any electronic device from the chamber.
- Decrease drinks containing caffeine.
- To exercise.
"Enlightened men have only one world, but sleeping men each have their own world."-Héraclite-