Why is sleep important?

Sleep is an activity of every living organism; but although all living organisms do so, we have a lot to learn about why we are asleep. A healthy person usually has a good sleep pattern. It is known that inadequate or irregular sleep has a common connection with different health problems. Before examining the effects of sleep on the body, let us look at the different stages of sleep.

Sleep Cycles

The average sleep cycle is usually 90 minutes and during this time five sleep stages are passed. Stages are examined under two broad spectra:
NREM (Non-Rapid Eye Movement) sleep
REM (Rapid Eye Movement) sleep

NREM Sleep

It contains the first four stages of sleep. Phase 1 of sleep is considered to be the lightest phase. It is usually defined as the sleep phase in which the slow motion of the eyeball occurs. This stage of sleep is known as the stage of sleep suppression. The person who is about to fall asleep and the muscle tone decreases can be easily awakened at this stage and can actually say that he is not asleep. When the body loosens, muscle tension decreases and brain waves are slowed down. Some people experience the feeling of falling.
Phase 2 of sleep is considered to be the first real NREM phase. At this stage of sleep it is not easy to wake up and slow eye movement stops.
Deep sleep occurs in the third phase of NREM sleep. Brain waves at this stage of sleep are known as delta waves. These waves have a slow speed and a large amplitude. This stage of sleep is usually the strongest stage of sleep. If the delta waves constitute 20-50% of the sleep phase, it is mentioned that the third phase is more than 50% and sleep phase 4 is mentioned. It is quite difficult to awaken someone at this stage, because external stimuli are not easily answered. In a deep sleep, growth hormone is released, the body and muscles get rid of the stress of the day and the immune system repairs itself. Less sleep is known about deep sleep than REM sleep. At this stage, the brain refreshes itself to be ready for new learning.

REM Sleep

The last part of the puzzle, stage 5, is the phase at which REM sleep occurs. During this sleep, rapid eye movement occurs and the person is said to be in a dream state. During the REM sleep, the ones learned during the day are taken from the cache and archived. Movements in the arms, face and legs are seen, but the muscle tension (tonus) is completely lost. The brain is more active at stages 1 and 2 in this phase of sleep. People can easily wake up from this phase of sleep, but they become sluggish and irritable. Moreover, if consciousness is awakened before the person comes back, he / she may feel as if he / she cannot get up. A person typically spends three to five REM periods during the sleep period, the longest REM period occurs just before morning wake.

Benefits of Healthy Sleep

The fact that the first benefit of sleep is to lose weight can motivate many people. It has been shown that insufficient sleep has a close relationship with weight gain.  People with a tendency to have short sleep cycles have a higher risk of obesity. For this reason, if the weight is trying to lose sleep quality should be increased.
Sleep quality provides better concentration and productivity. Sleep, as we know, is extremely important for various cognitive functions. One of the main cognitive functions is concentration. Examination of medical interns is a good example. In addition to the original study programs, medical interns (interns) in this study were given extra work that extended their working time more than 24 hours and increased the probability of making serious medical errors by about 36%.
Sleep quality is related to developing chronic health problems such as diabetes, heart disease, stroke (paralysis) and depression, and suppresses immunity. As can be seen, quality sleep is important for maintaining a balanced and healthy lifestyle.

What Happens When We Sleep?

When we sleep, our body is rested, energy is saved, blood pressure, heart rate, respiratory and body temperature decreases. At the same time, the memory and mental functions of our brains remain active for the processes that lead to physical growth.
Sleep is thought to play an important role in the following processes:
* To control body temperature and energy use (metabolism).
* Keep the immune system running.
* Checking the functioning of the brain and repairing the memory.
* Keep heart and blood vessels healthy.
* Stimulate tissue repair and growth in children (growth hormone released during sleep is responsible for both).
* To control the blood sugar level regulating appetite and weight.
These procedures are interrupted for those who do not have enough sleep and the risk of developing health problems in the long term increases.

How much sleep is enough?

Sleep is a vital indicator of general health and well-being. Sleep needs vary according to age and are particularly affected by lifestyle and health. The National Sleep Foundation published the results of a world-wide study of the research, which lasted more than two years, and updated the need for sleep at all ages. Although research has not been able to determine the need for sleep for people of different ages, a new schedule has been created with minimum and maximum ranges for health. However, everyone involved with sleep time should pay attention to their individual needs.
Age> Recommended sleep time
Newborns (0 saat3 months)> 14 yaş17 hours per day
Babies (4 (11 months)> 12 arası15 hours per day (including sweets)
Children aged 1–2 years 11 arası14 hours per day (including sweets)
3id Children 5 years old (preschool) 10 )13 hours per day (including sweets
) Children aged 6–13 years (school age) 9 yaş11 hours per day
Youth (14 dahil17 years)> 8 )10 hours per day
Young adults (18–25 years old)> 7
( 9 hours per day Adults (26–64 years)> 7–9 hours per day>
65 years old (older adults)> 7–8 hours per day

What Happens if it doesn't fit?

Loss of sleep increases if it is not regularly or sufficiently obstructed. The total lost sleep is called sleep debt. For example, if you lose 2 hours of sleep every night, you owe sleep for 14 hours a week. Damages due to inability to sleep sufficiently can be urgent, such as in the event of an accident due to not being focused and responding quickly. Other effects, such as the risk of developing a chronic health problem, may take years to develop.
Good Sleep Deficiency
* Daytime excessive sleepiness, fatigue and drowsiness
* Morning headaches
* Poor memory and difficulty in focusing
* Anxiety and chronic health problems such as depression, obesity, diabetes and cardiovascular diseases * Increased
risk of alcohol and drug addiction * Car accident Making mistakes at work, including * Relationship problems * Lack of sexual impulse Quality sleep deficiency can have a direct impact on young people's health, development, behavior, socialization and ability to move with their peers.

How to cover the sleep debt?

Sleeping enough can be likened to economic savings in the bank. If the sleep is removed from the account , the deposit must be recycled in order to protect the balance . Lack of sleep every night worsens performance and insomnia. In order to correct the balance of sleep, two nights in a row should have a good quality sleep.

Tips for Good Sleep

Everyone knows that they feel better after a good night's sleep. But for some people it is not easy to sleep. There are some things that can be done to improve sleep. Here are some tips on how to get a good night's sleep. Here are 5 simple but effective tips that will help you sleep better at night.
the body clock Your inner body watch, sleep and alertness hormones that work well when you have a regular sleep routine works better. Even if you don't fit well, your night routine should be the same as your sleep program even on weekends. Avoiding daytime activities because you are tired can strengthen your sleep problems. If you really need to catch up, you need to sleep earlier than normal and get up normally at the same time. Immediately after waking up, bright light should be reached. Light is the best regulator of biological clock.
2-Before you go to bed Before going to
bed, reading, bathing or listening to music should be done in one hour. The bedroom is dark, cool, quiet and your pillows should be comfortable on your bed, before you go to sleep. It may be inconvenient to enter a bed hungry because a light snack can be taken before bedtime. However, heavy meals should be avoided in the two hours before bedtime as this may prevent sleep. A glass of warm milk can make sleeping easier. Milk contains tryptophan, a natural sleep trigger.
3-Stay away from stimulants In the
evenings, you should not smoke in the evenings, drink alcohol or caffeine. Computer, mobile phone and other electronic devices must be switched off at least 30 minutes before bedtime.
4-Go to bed when you are tired
Every night at the same time you go to bed at bedtime is starting to feel sleepy. The feeling of sleep should not be overlooked because it is a good opportunity to sleep. 20 minutes after the bed is still unable to get up and go to another room and make something relaxing can be done. When you have something to think of, you should think about it in the day, write down your worries and leave it to the next. Reading a long and boring legal document can also bring you to sleep, and you probably can't come to the end of the document.
5-Be active during the day
Regular daily exercises improve sleep. Morning walks are a great way to start your day as renovated. Strenuous exercise should be avoided within 3 hours before bedtime.
If there are symptoms such as leg cramps, tingling, snoring, sleep apnea, breathing difficulties during sleep, excessive sleep desire and sleepiness during the day; sleep problems should be addressed.
Source: poxox blogs
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