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Impact of sleep duration and quality on holistic health

Post by on Sunday, June 26, 2022

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We have so many demands on our time: jobs, family, errands, not to mention finding time to relax. In order to accommodate everything, we often sacrifice sleep which is unhealthy. But sleep affects both mental and physical health. It is important for our overall well-being.
Of course, sleep helps us feel rested every day. But while we sleep, our brain and body don't just shut down. Internal organs processes work hard all night long.  Sleep serves all aspects of our body in one way or another: molecular and energetic balance, as well as intellectual functioning, alertness, and mood.
When we are tired, we cannot function optimally. Sleep helps us think more clearly, have faster reflexes, and focus better. In fact, when we look at well-rested people, they perform at a different level than people trying to survive on 1 or 2 hours less sleep a night.
Lack of sleep impairs our highest level of reasoning, problem solving, and attention to detail. Tired people tend to be less productive at work. They have a much higher risk of traffic accidents. Lack of sleep also affects our mood, which can affect how we interact with others.A sleep deficit over time can even put us at greater risk of developing depression.
But not only the brain needs sleep. Sleep affects almost every tissue in our body. It affects growth and stress hormones, our immune system, appetite, respiration,blood pressure and cardiovascular health.
Research shows that lack of sleep increases the risk of obesity, heart disease and infections. During the night, our heart rate, respiratory rate, and blood pressure rise and fall, a process that can be important to cardiovascular health. Our bodies release hormones during sleep that help repair cells and control the body's energy use. These hormonal changes can affect our body weight.
Recent research additionally monitor that sleep can have an effect on the performance of vaccinations. Studies displaying that those who were well-rested who obtained the flu vaccine evolved more potent safety towards the illness.
A perfect night time’s sleep includes four to five sleep cycles. Each cycle consists of intervals of deep sleep and fast eye movement or rapid eye movement (REM) sleep, with dreams. As the night time is going on, the part of that cycle that is in REM sleep increases. It seems that this sample of biking and development is important to the biology of sleep.
Although our personal need for sleep varies, on average, adults want seven to eight hours of sleep in keeping with night time. Babies normally sleep approximately sixteen hours a day. Young kids want a minimum 10 hours of sleep, while young adults want a minimum nine hours. To achieve the most out of it, getting a complete night time of peaceful and undisturbed sleep is important.
Sleep may be disrupted through many things. Stimulants inclusive of caffeine or positive medicinal drugs can keep us awake. Distractions inclusive of electronics—particularly from the TVs, mobile phones, pills and e-readers—can keep us from falling asleep.
As humans get older, they will no longer get sufficient sleep due to illness, medicinal drugs or sleep issues. By a few estimates, approximately 70 million Americans of every age are afflicted by persistent sleep issues. The 2 most common sleep issues are insomnia and sleep apnea.
People with insomnia have problem falling or staying asleep for a long time or appropriate time. Anxiety about falling asleep frequently makes the situation worse. Most folks have occasional insomnia. But persistent insomnia—lasting as a minimum three nights in keeping with week for extra than a month—can cause extreme daylight issues inclusive of exhaustion, irritability and issue in concentrating.
Common treatments consist of rest and deep-respiration techniques. Sometimes medicinal drug is prescribed. But seek advice from a medical doctor earlier than attempting even over the counter sleep pills, as they will go away makes you feel unrested and restless in the morning.
If we slept well, we can definitely tell. As we wake up energized, refreshed and ready to start the day. Sleep is important for mental and physical well-being. Sleep help with things such as: mood, memory, decision making, Judgment, ability to learn new things and reflexes.
It also impacts our job performance as a sleep technologist and how we perform daily tasks such as driving. A lack of sleep has been negatively associated with an increased risk of a variety of health problems, including: Heart attack, Obesity, Stroke, Diabetes, Depression, Impaired immune system etc.
While most people know that diet and exercise are two important ways to improve your health, sleep is often overlooked. Sleep hygiene, which includes recommendations that promote a good night's sleep, is a good place to start if you're looking to improve your sleep. Here are some tips to improve sleep hygiene through diet and exercise:
Don't eat too late: Making sure we give our body time to digest after large meals. Try to have dinner earlier in the evening.
Avoid Caffeine: Be careful with stimulants like coffee, energy drinks, and sodas. If one consumes them, they should try to limit them to the early hours of the day. If we are drinking a lot of caffeine during the day, we should ask ourselves if it's making up for excessive daytime sleepiness.
Moving our Body: Schedule regular exercise to improve sleep. While any exercise during the day is fine, regular, moderate exercise a few days a week is even better. Try to avoid exercising too close to bedtime and give body a few hours after exercise to relax before bed,.
Get some light: Try exercising outside, as exposure to natural light during the day can help sync your body with your natural sleep cycle.
Avoiding technology before bed: Turn off all electronic devices at least 30 minutes before bed.
Stick to a sleep schedule, even on weekends: Try to go to bed at the same time every night and get up at the same time every day, even if there is no need to be anywhere. This trains the body to sleep during these times.
Create a relaxing night time routine: Perhaps take a relaxing bath with essential oils. Maybe meditate before bed. Whatever it is, make sure to choose based on personal choice what helps ease and relax.
Making bedroom ideal in terms of temperature, sound and lighting. Cooler temperatures, white noise to drown out city sounds, and no lights are recommended for sleeping with the TV on, for example.(However, everyone's ideal temperature and noise may be different, but experts agree: darkness is key.)
Invest in a comfortable mattress, pillow, and sheet set.
Avoid activities in bed other than sleeping or making love. This will retrain brain and help fall asleep faster than when our brain sees the bed as a desk, dining table, or gathering place.
The key indicators of good quality of sleep include falling asleep in 30 minutes or less, being asleep longer while in bed (a minimum of 85% of the total time), being awake for 20 or fewer minutes after falling asleep initially and not waking up more than once each night.
Sleep gives the body and brain time to rejuvenate and recover, which affects almost every tissue in the body. Sleep deprivation increases the risk of health problems like diabetes, heart disease, and stroke. Concentration and other cognitive functions can also occur due to prolonged sleep deprivation.
Without enough sleep, people tend to overeat and choose unhealthy foods. Lack of sleep affects the body's release of ghrelin and leptin, two neurotransmitters that tell our brain when to burn calories. People who are sleep deprived are more likely to be attracted to high-calorie foods. Chronic sleep deprivation has been linked to larger waist sizes and a higher risk of obesity.
Sleep allows muscle tissue to recover between workouts. Getting enough sleep is also important to have the energy to exercise. Too little sleep can lead to less physical activity during the day and reduced muscle strength during exercise. Sleep deprivation can also affect exercise safety, with an increase in sports injuries reported among those who do not get enough sleep.
Good sleep is important for our health. To make each day safe and productive, take steps to ensure get a good night's sleep on a regular basis improves overall holistic health.
 

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