Healthy Sleep Affects Our Senses and Concentration!
But unfortunately in the Western world and in our country, our habits can prevent natural sleep patterns.
People are now sleeping less than before, and the quality of sleep is also lower. The damage of sleepless is not just counting ...
The biological clock regulates metabolic processes, such as when hormones in the human body are secreted. According to researchers from the University of Washington, the biological clocks of people who are unable to maintain night's rest and sleep patterns are deteriorating.
There are many studies that the hormone Melatonin strengthens the immune system. If there is something wrong with the immune system, or if there are pests coming from outside, it will clear them. One of the features of the hormone Melatonin is that it adjusts the body's biological clock and rhythm. And to do the task of the hormone melatonin, healthy and quality sleep is essential.
Scientists say that we replenish the energy we spend daily through the night, which is essential for the body to stay healthy. In fact, it was revealed that many genes within the brain only activate during sleep, and these genes are associated with renewal and metabolic pathways.
Many of us complain about not being able to sleep at night, often waking up, or not being able to wake up despite the alarms set up many times in the morning. No one who yawns at work, sleeps at school, or even closes their eyes during an important meeting or conference.
According to a study conducted in the United States, one in five people have sleep problems and this affects people's daily lives negatively.
Adult humans have an average of 7-8 hours of sleep. However, the duration of sleep can vary from person to person. In individuals who suffer from chronic insomnia, and accordingly a problem is identified a treatment in lying on the floor must be planned. According to the type of insomnia, first daily living arrangements should be applied and then drug treatments such as melatonin supplements should be preferred.
Why are we waking up so hard?
Let's try to get the problem right before we focus on the problem. Why do we have trouble waking up in the morning? Why do we feel sleepy and tired all day? What does it mean to fall asleep as soon as you go to bed at night? What causes sleep disorder? With the answers to these questions, we will examine the problem you have with sleep.
In order to be more active during the day, the duration of the night's sleep is important. In fact, while the duration varies from person to person, experts recommend 7-9 hours of night sleep on average.
So if you sleep less than 7 hours and don't feel sleepy during the day, the amount of time you sleep is ideal for you.
The idea that' the more we sleep, the less we get sleepless ' is absolutely wrong.
Even after 9 hours of sleep, you may feel tired and sleepless. Which means you're not sleeping well. Sleep apnea is the most common type of sleep apnea.
Sleep is the period when the body and brain close their doors to rest. But many physiological tasks actually accelerate sleep. Some of the vital tasks needed to keep the person healthy and to maintain his or her life in the best way can only be performed during sleep.
Sleep is when our conscious mind delivers the world to our 5 senses and meets our subconscious mind. Our subconscious responds to the program set for him. The period in which we receive instructions on how to develop the 2/3 part of our lives is 1/3 of our sleep period. In other words, this corresponds to about 30 years in a person who lives 90 years. Sleep is as important to us as nutrition, but we get little sleep. There's a life that doesn't stop for 24 hours working at night. Constant fun, other activities interrupt our sleep. Sleep is the period when the body and brain close their doors to rest. But many physiological tasks actually accelerate sleep. Some of the vital tasks needed to keep the person healthy and to maintain his or her life in the best way can only be performed during sleep.
What are the characteristics of our sleep?
Sleep consists of 4 stages. During slow sleep, which is what we call the deepest of these stages, information is encoded into temporary memory in the anterior part of the hippocampus. The REM period is associated with transactional memory. If so, it would be the ideal choice to go to sleep after 3 hours after memorizing all mathematical formulas, or to sleep after 1 hour to interpret what you are reading is the ideal choice.
After a healthy night's sleep, your body and mind will be ordered a great buffet sleep 2 on the menu. there's period, deep period and REM. The brain and body functions in sleep are still active and each sleep phase contains a specific brain wave. During the slow phase of sleep, which we call nonrem, the heart and breathing rate slows down and the muscles relax. REM veresi is the first 90 of sleep. it starts at the minute, even though the eyes are closed, the body is mobile, breathing, heart rate functions are irregular, dreams happen. The muscles of the arms and legs are loosely paralyzed.
Man meets the need for nonREM first in his sleep. REMJ periods increase as sleep gets longer. In fact, the newborn spends at least half of its sleep in REM. As you age, the time becomes shorter. REM sleep is very active in the function of mathematical learning and forming memories.
Electromagnetic fields around the pituitary gland damage melatonin and serotonin release disrupts.
Sleeping too hot reduces the release of the hormone melatonin. Its ideal is 21-23 degrees.
Some of the causes of sleepless are very important!
If you feel tired and sleepless during the day, you should first determine the cause of this condition. Is the problem inadequate sleep time, poor quality sleep or another reason? You should look closely at your sleep to understand the cause of your sleep.
You may think that by sleeping more when you're not going to work or school, you can get the sleep you crave during the week.
But even on weekends, your sleep time and hours of not sleeping should be the same. If you sleep at the same time and still have trouble waking up in the morning, you may not be able to find the ideal time to sleep.
Another important point is to sleep as soon as you put your head on the pillow.
Heart diseases, obesity and diabetes have been linked to sleep disorders.
If you are chronically suffering from these diseases and on top of that, you are in the risk group if you are experiencing sleep disorders.
Sleep apnea can sometimes be overlooked!
Sleep apnea, which is a syndrome characterized by stopping breathing during sleep and associated repetitive hypoxic attacks, can be overlooked in some patients.
Symptoms of sleep apnea can be sorted as the below:
- Sleep apnea is the most common type of sleep apnea.)
- Anyone else that witnessed episodes of sleep apnea
- Abrupt awakenings from sleep (a sleep study would be to have more)
- Dry mouth or sore throat when you wake up in the morning
- Insomnia withdrawal
- Dry mouth and sore throat in the morning
- Morning headaches
- Depressed mood
- Attention problems
If you have sleep apnea, your doctor may recommend a sleep apnea treatment. Because in their daily lives, people with sleep apnea headaches, forgetfulness, lack of concentration, or problems such as insomnia can be seen. So both in the name of catching a high quality sleep at night difficulty in daily life and avoid the issue of sleep apnea you can get on the agenda.
How do we fall asleep?
During Vigilance, our cells consume our energy resources. These sources are turning into products such as adenosine. As adenosine increases, so does our desire to sleep. It's called sleep suppression. In fact, the caffeine we drink shuts down the pathways of adenosine buyers. Other waste also accumulates in the brain. If these wastes aren't destroyed, they're an extra burden on our brains. And they lead to negative symptoms of insomnia. When awake, the substance called adenosine accumulates in the blood and triggers sleep. It is the substance of adenosine that follows this condition that the body has to complete the incomplete sleep in a way that your body cannot sleep less than it needs. Adenosine breaks down when you sleep.
Another ingredient is melatonin. It provides natural sleep at night. Part of your inner biological clock controls these biological clock cells, as do light signals from inner and outer environmental stimuli. Melatonin can also increase between 13-16 in the day and bring sleep in addition to the night. Melatonin is made from htriptophand. Its synthesis and release shows a circadian rhythm. It increases in darkness, it suppresses in light. Protects the biological clock, adjusts the rhythm, adjusts the sleep rhythm and body temperature. It is antiinflammatory and anticancer. It is the most powerful antioxidant with lipophilic property. Reduces LDL cholesterol. It plays a role in energy metabolism. Melatonin deficiency due to sleep reduction in aging and night workers induces insulin resistance and glucose intolerance, leading to obesity.
Ideal sleep time by age
Sleep duration varies throughout the entire life cycle. Newborns sleep 16-18 hours, pre-schoolers sleep 11”-12 hours, school age and adolescents should sleep at least 10 hours. But hormonal changes often affect the young's biological clocks. The teenager, who has to sleep 9-10 hours a night, gets into bed late and wants to be late in the morning. But school starts early in the morning, so she only sleeps 6-7 hours. Sleep patterns change as you age. In contrast to the older teens, they go to bed early and wake up early and sleep lessens. How well you sleep depends not only on your sleep time, but also on how well you sleep. In Stage 4 of sleep we call Stage 2 Middle sleep 50%, REM period 20%, deep sleep 20% occurs at a rate such as. Generally, 1-1.5 hours after falling asleep, the first REM sleep is passed. After that, the stages continue to follow each other throughout your sleep. As sleep progresses, the time you spend in REM will be extended while the time you spend in deep sleep will be shortened. In REM, dreams work to store and organize new information acquired while the brain is awake.
What's waiting for us if we can't sleep?
An efficient sleep helps you start the day in the morning with positive energy while reducing stress, improving vitality, physical and mental performance. So, the path to a healthy life begins with understanding the importance of quality sleep. Some simple steps to take can help you mitigate the effects of sleep disorders such as sleep syndrome and improve your quality of life.
Sleep deprivation is the time you snack on to be busy. If you don't sleep, your metabolism drops the next day. Energy is stored as oil that cannot burn. The digestive system, for example, we think we're eating something before we go to bed, which only makes us sleepy. We get up tired in the morning.
Sleep problem in adolescents is a much more serious problem 9 hours of sleep should be 5 hours, but sleeping. Learning disabilities, memory problems, mental problems, chronic diseases HT, DM, obesity are starting. Sleeping less than 6 hours a day increases the risk of stroke and heart attack by 4 times compared to normal people. Insomnia stresses your body more adrenaline leads to the release of cortisol and other stress hormones. These hormones prevent your blood pressure from dropping during sleep and increase your risk of heart disease. Insomnia also plays a role in the release of certain proteins that have a role in heart disease. For example, CRP levels increase in people who do not get enough sleep. High CRP causes atherosclerosis and hardening of the arteries. If you sleep less than 1 hour, you won't feel sleepless, but even that affects your clear thinking, your quick response. Children who do not sleep well at night become more hyperactive iritability and careless during the day.
Recommendations for a quality sleep
1. First of all, the bedroom should be preferred for sleeping. Short naps that are thought to be enjoyable in front of the television can disrupt the night's sleep.
2. The Ideal room temperature should be provided at 21-22 degrees.
3. Electronic items such as televisions, cell phones, computers should not be found in the bedroom.
4. Attention should be paid to the light and sound insulation of the bedroom.
5. There should be no light in the bedroom. “Melatonin " secreted in sleep is activated only in the dark. This uptake is also very important for the balance of “seratonin” released when we see light during the day.
6. Preparations such as brushing teeth or needing a toilet before going to bed for sleep should be finished.
7. No food should be consumed 2 hours before bed. It is especially important to avoid stimulants such as tea and coffee. Other foods and drinks that are consumed to bring about sleep can trigger reflux.
8. Sports should be performed at least 3 days a week. It may be beneficial for people with insomnia to do evening sports.
9. Be careful to sleep at the same time, including the weekend, and get up at the same time.
10. If you cannot sleep for half an hour and 45 minutes, you should get out of bed. Reading a book in a different room and lying down again gives positive results.
Don't choose too hard or too soft beds!
A good night's sleep can be due to many different factors, such as bed comfort, stress level or room temperature. So for a restful and comfortable sleep, start with the first step and choose the right bed for yourself. Make sure the bed fully supports your body. Your bed needs to align well with your back and joints, have pressure points and support against pain. For this reason, you should avoid using a very hard or very soft bed. When the bed is too hard it creates resistance to the main points of the body and can upset the natural balance. In a very soft bed, the pressure points may not be fully supported.
It's important to avoid harmful habits!
To sleep comfortably, be careful not to consume stimulants such as alcohol, nicotine and caffeine. The effects of caffeine can last for several hours, maybe even up to 24 hours, and disrupt your sleep patterns. Caffeine not only causes sleep and relaxation difficulties, it can also cause you to wake up frequently during the night. Alcohol, on the other hand, can have a sedative effect for the first few hours after consumption. However, you may then be left alone with frequent arousals and a night's sleep that does not rest.