Sleep relaxes not only the brain, but the whole body. This is the reason why doctors recommend sleeping when you are sick or in trouble. Whether the injury is external or internal, sleep helps every part of your body rest and recover. But it is not so easy to sleep well and soundly. If you also toss and turn in bed all night, these 7 tips (How to get a good night’s sleep) can help you.
According to NCBI research, within one minute of sleep, significant changes occur in both the brain and the body. Body temperature decreases, brain activity decreases, heart rate and breathing slow down. This is because the body’s energy is very little spent during sleep.
Understand the process of sleep
Sleep is a mental state in which our awareness and response to sights and sounds is reduced. It takes 10 to 15 minutes to fall asleep and consists of 5 to 6 sleep cycles, each lasting about 90 minutes.
These cycles can be divided into two general phases: rapid eye movement (REM) phases and non-rapid eye movement (NREM) phases. NREM sleep consists of four stages of progressively deeper sleep. During REM sleep, the body is paralyzed and the brain is activated with electrical recordings of the brain (EEG) that are normal when we are awake.
why sleep is important
Sleep is essential for healing and better health. When we are in REM sleep, the body releases a hormone that helps the liver produce insulin and help bone growth.
Not only that, amino acids and proteins help in synthesis and cause muscle growth. Also, at this time, our body produces more white blood cells (WBCs) to attack viruses and bacteria, as well as regulate hormones that affect appetite control. A 2018 study in the Journal of Applied Physiology found that not getting enough sleep delays the healing of injuries.
Poor sleep can also lead to an increased risk of cardiovascular disorders, type II diabetes, dyslexia, depression, problems with decision making and impulse control.
Follow these important tips for a good night’s sleep
One of the most important aspects of healthy sleep is sound sleep. Different habits improve the quality of sleep. which can be divided into two different categories of action and environmental factors,
Some of the most important things you can do to sleep better are:
1 Establishing a normal sleep pattern
Avoid alcohol, caffeine, coffee, alcoholic beverages, and heavy meals at least 3 hours before bedtime
Make daily exercise a part of your routine (but not just before bed).
4 Exposure to sunlight during the day to regulate your sleep/wake cycle
5 Avoid daytime naps that last more than 30 minutes
Follow 6 healthy lifestyles. Waking up early in the morning can ensure a good night’s sleep. Similarly, limit late-night parties, watching television, and media while sleeping.
7 Another aspect of healthy sleep is adapting to the environment. This includes avoiding exposure to bright light and electronics 90 minutes before bed and during sleep.