https://medicalcarehealth.com/?p=198

 Sleep

You spend around a third of the time you’re awake in bed,so sleep play an important role  in your daily activities. Sleep is crucial to survival. Get enough sleep at the right intervals, just like food and water. Insufficient sleep causes it to be harder to concentrate and respond quickly,and it limits your brain from developing and sustaining the neural connections that allow memory and learning formation.

Table of Contents:

1.How can you explain sleep?

  1. How do you explain sleep?
  2. Why is sleep so important to your health?
  3. How does what we eat impact our sleep?
  4. What happens when you sleep?
  5. How much sleep do you need?
  6. How do you improve sleep?
  7. What are the two main types of sleep?
  8. What is sleep apnea?
  9. What is the 10 3 2 1 0 rule for sleep?

Sleep is a reduced mental and physical state in which altered consciousness and sensory function are suppressed to a certain extent. When you sleep, the activity and interaction of muscles decrease with the surrounding environment. Although sleep differs from wakefulness in terms of the capacity to respond to stimuli, sleep still involves active brain patterns, which makes it more reactive than a coma or disorder of consciousness.

The vast majority of the systems in our body are in an anabolic state during sleep, which helps to recover the immune, mental, muscular, and skeletal systems. These processes are vital for sustaining mood, mental state, cognitive function, and the immune and endocrine systems. The human body’s internal circadian cycle promotes sleep every night. The various sleep’s functions and mechanisms are the topics of broad, ongoing study.

2.Why is sleep so important to your health?

Sleep affects all aspects of health, which makes it truly multidisciplinary. Each of our body functions depends on sleep, which also has an impact on our metabolism, chances of chronic diseases, immunity development, and how our bodies and minds work the next day.

Sleep is a good source of relaxation for our body. Every aspects of the body benefits from sleep, however young children’s bodies and minds grow more quickly as compared to adults. In young children, not getting enough or inadequate sleep may give rise to behavioral disorders, reduce their ability to learn and retain knowledge, increase their tendency for poor eating habits, and in result of it to gain weight.

3.How does what we eat impact our sleep?

It is commonly known that some medications or drugs, including coffee, can have an adverse impact on when sleep occurs. According to recent research that indicates other foods, such as kiwi fruit, tart cherries, fatty fish (salmon and tuna), and malted milk, may be helpful for betterment of your sleep. More recently, research have shown that nutritious eating overall, instead of simply healthy meals, may be link to increase sleep duration and a lesser time to fall asleep.

4.What happens when you sleep?

Your body, including your brain, needs sleep to recover itself and carry out important functions like hormone release and waste removal.

For good health, sleep is very essential. In fact, just like we need drink and food to remain alive, sleep is also necessary. Though it makes perfect sense that we sleep approximately one-third of our lives,

During sleep, a number of biological processes occur:

  • Brains get rid of harmful waste and maintain fresh information.
  • To maintain proper, healthy brain function, nerve cells transmit data as well as rearrange.
  • Molecules of proteins and hormones are released, energy regenerates, and cells are mended.
  • Our overall health depends on these functions. Our bodies re unable to work without them.

5.How much sleep do you need?

The quantity of sleep depends on your age factor. It can be distinguish from one person to the next. The time and duration of sleep according to age are given below:

Birth to 3 months of age: 14 to 17 hours

Children ages 1 to 2 years: 11 to 14 hours per day, including naps.

Children from age 3 to 5 years: 10 to 13 hours per 24 years, including naps.

From age 6 to 12: 9 to 12 hours

Ages 13 to 18: 8 to 10 hours

Age 18 to 60: more than 7 hours

Age 61 to 64: 7 to 9 hours

At age 65 and up to 65:7-8 hours

6.How do you improve sleep?

Here are some habits that can help you sleep better:

  • Make yourself regular. Keep a regular sleeping schedule and awake up at the same time every day, even on weekends.
  • Make sure that your bedroom is dark, peaceful, comfortable, and at a suitable temperature.
  • Remove all electric devices from the sleeping area, such as TVs, computers, and smartphones.
  • Stay away from heavy meals, caffeine, and alcohol before sleeping.
  • Prepare yourself for an exercise session. Participating in physical activities during the day can assist you to improving your sleep  at night.

7.What are the two main types of sleep?

There are two basic types of sleep.

i) (NREM)Non-rapid eye movement sleep

ii) (REM) Rapid eye movement sleep

I)(NREM) Non-rapid eye movement sleep

There are three sleep stages that comprise non-rapid eye movement: stage 1, stage 2, and stage 3. Each stage can be identified by distinctive mental processes, though they are marked by a common propensity for the dreamer to experience reduced heartbeat, respiration, muscle activity, and brain waves. Slowed eye movements happen during NREM sleep, which is different from rapid eye movement (REM) sleep.

Stage 1: This phase may last 5 to 10 minutes. In this phase, your eyes are closed, but you can easily wake up.

Stage 2:This phase may last at least 1–25 minutes. You are sleeping lightly. Your body temperature drops down, and your heart rate slow. Your body is ready for prolonged, peaceful slumber.

Stage 3: This is a prolonged sleep stage. During this stage, it’s difficult to wake you up; if someone awake you, you will be puzzled for a brief period of time.

In deep periods of non-REM sleep, the body builds bones, repairs and regrows tissues, and builds up the immune system.

ii) (REM) Rapid eye movement sleep

Most dreams happen during rapid eye movement sleep. The name of dreams comes from the way your eyes circulate behind your eyelids while you have dreams. When you are asleep during REM sleep, your brain activity  very similar to that while you are awake.

Around 25% of your total sleep duration occurs in REM sleep. A ten-minute initial REM cycle is typically the shortest. The following ones that come afterward go on for up to an hour longer than the last.

8.What is sleep apnea?

Sleep apnea is a common slumber disease in which periodic breath stops and restarts during sleep. In sleep apnea disorder your body is not able to obtain enough oxygen,as a result of it. If you notice other symptoms of poor quality sleep, such as excessive drowsiness in daytime, or if someone notice you that you sniff or scream during sleep,you should discuss sleep apnea with your healthcare provider.

9.What is the 10 3 2 1 0 rule for sleep?

  • 10 hours before bedtime, avoid caffeine.
  • 3 hours before bedtime: no additional food or alcohol.
  • 2 hours before bedtime: no more efforts
  • 1 hour before bedtime: No extra screen time. Turn off all computers, TVs, and phones.
  • 0: The total number of times you click snooze in the morning, 0.