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The importance of getting a good night's sleep
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п»їThe importance of sleeping well is directly related to the benefits of restful sleep both physiologically and psychologically. Inadequate rest can have serious consequences for our body and brain.
Sleep is as necessary as eating healthy or exercising regularly. It is an essential biological function for our organism and we must also take into account that we spend a third of our life sleeping.
The World Health Organization (WHO) recommends sleeping approximately 8 hours a night to fulfill our complete sleep cycle. However, this number of hours is a statistical average, as some people need more sleep time to feel rested and others wake up fully refreshed with fewer hours.
Benefits of getting a good night's sleep
"We are made of the same stuff as dreams and our little life ends in sleep."
-W. Shakespeare-
Sleep, like hunger, sexual behavior or intellectual performance, is regulated by our biological clock, located in the hypothalamus. When this clock is activated, melatonin begins to be secreted, the hormone that prepares the body to begin the sleep stage.
Thus, if we sleep enough hours and the sleep has been restful, there are multiple benefits for our health. However, if we drastically change our routines, it is very likely that we will experience fatigue, stress and bad moods.
Improves moodLack of sleep has a negative effect on our mood. If we do not get enough rest, we feel stressed, apathetic and mentally exhausted. We may even feel sad and unable to carry out our tasks.
As soon as we resume our sleep routine, our energy capacity is restored, thus improving our mood. We will feel in a good mood, cheerful and with initiative to start the day.
We retain information betterDeep sleep helps us retain information better and improves our mnemonic capacity. A study published in Psycological Science affirms that sleeping well helps to retain information in the long term.
On the other hand, if sleep is light or interrupted throughout the night, our ability to consolidate memories decreases, because while we sleep our brain works and orders what was processed during the day.
It helps us to look betterSleep repairs and tones our skin. If we get the right amount of rest, we will reduce the likelihood of bags and dark circles under our eyes and our overall appearance will improve.
Prevents diseasesOur immune system uses sleep time to regenerate itself, which allows it to effectively fight against toxins and germs that usually threaten us. With a weak immune system we are less likely to successfully overcome infections.
Helps fight depressionThe production of melanin and serotonin occurs during sleep. These hormones counteract the effects of stress hormones (adrenaline and cortisol) and help us feel happier and emotionally stronger.
Sleep disturbancesThere are factors that can alter sleep voluntarily, such as our eating habits; but there are also other types of involuntary factors, over which we have no control, such as genetics or age, that influence the quality of our sleep. Let's take a look at some of them.
Age
Sleep patterns begin to change with age. As we age there is more difficulty falling asleep and we wake up more frequently throughout the night.
The transition between sleeping and waking often becomes abrupt as we age, making the deep sleep phases lighter.
Genetics
Studies on the heritability of certain sleep patterns demonstrate an important genetic factor. Sleep latency, or the time between going to bed and falling asleep, and sleep disorders are often similar to those of our progenitors.
Humans are governed by circadian rhythms of 24 hours during which we distribute stages of concentration, leisure and rest. Respecting these rhythms increases our quality of life as we dedicate time to each need.
The CLOCK protein (Circadian Locomotor Output Cycles Kaput) regulates these circadian rhythms that control, among others, the hormones involved in the sleep process. The alteration of this protein has an immediate negative effect on insomnia, fatigue or the famous jet lag.
Diet
A correct and balanced diet will help us rest better and improve the quality of our sleep.
Digestion is much slower during sleep, so sleeping immediately after eating means that we do not rest properly and causes stomach ailments and insomnia problems.
Environmental noise
Noise reduces the quality of sleep. Our body, even if we remain asleep, is alert to what is going on around us. If we cannot control this aspect, there is always the option of using earplugs.
Tips for a good night's sleepNow that we know the benefits of a good night's sleep and some of the factors that are involved, it is useful to remember some of the keys to quality sleep, such as the following:
The room should remain dark during the night.
The ideal temperature is between 18 and 20 degrees Celsius.
Avoid harmful habits such as alcohol or tobacco.
Try to have a sleep routine: go to bed and get up at the same time every day.
Limit nap time.
Eliminate all electronic devices from the bedroom.
Decrease caffeinated beverages.
Exercise.
"Waking men have but one world, but sleeping men have each his world."
-Heraclitus-
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