Sleep is one of the most important things we can do for our bodies. It’s not a nice addition; It is a necessity for wellness. Not getting enough sleep is associated with risk Chronic health conditions Including cardiovascular disease, diabetes, and impaired immune function. It also harms your ability to Dealing with stress.
But the sleep effect doesn’t stop there. Research shows that poor sleeping habits were Found to shorten a person’s life. Getting enough quality sleep is essential. While it cannot promise to extend life, it does keep your vital bodily processes running as they should. Let’s talk about the sleeping habits you should add to your routine tonight.
What happens while we sleep?
Even though you are not moving, your body is active while you sleep. there Major mental and physical processes It happens while we sleep.
Let’s start with the brain. Cognitive function depends on sleep. Sleep allows the brain to do this New neural pathways are formed To complete other cognitive functions such as learning, focus and problem solving. According to Harvard Health, your brain also uses sleep as a tonic It’s time to detox that accumulate while you’re awake.
Mnemonics It also happens while we sleep. Think of it like this, when you are awake, you are taking in the information, but it is just floating around in your mind. You have to sleep to understand what it means and to be able to retrieve it from long-term memory.
Sleep physically helps your body repair itself, including your muscles, organs, and cells. It also grows tissues and releases hormones that aid in the growth and recovery of the body. Another major function sleep allows the body to perform is fight disease. During sleep, the immune system releases cytokineswhich is a small protein that reduces inflammation or infection.
3 sleep habits you must implement if you want to live longer
A lot happens during sleep, and it’s all essential to overall health. Try these sleep tips to make sure you’re as healthy as possible.
Sleep about 7 hours a night
To start, make sure you are getting enough sleep. According to the Center for Disease Control (CDC), the average adult should 7 hours or more sleep every night. Not just any kind of sleep will do; Should be Continuous and comfortable. want to get it The same amount of deep sleep as possible. Deep sleep is one of the most important stages as it gives your mind and body a chance to rest and recover from the day.
Okay, so you can’t choose what kind of sleep you get. However, there are things you can do while awake to prepare yourself to successfully progress through the stages of sleep and get your share of deep sleep.
Geber86 / Getty Images
Use these tips to increase sleep quality and duration:
Avoid caffeine 6 hours before bedtime: it is best to keep it caffeine consumption to morning and afternoon. Stop drinking it about 4 to 6 hours before your bedtime, so it doesn’t affect your ability to sleep. Don’t drink alcohol before bed: For some people, alcohol can relax them enough to fall asleep easily. However, this bliss does not last. Alcohol is a central nervous system depressant Calms excitatory nerve cells in the brain. When your body metabolizes alcohol, these cells refresh and wake up. Invest in sleep essentials: To get the best sleep, Check your bedroom it’s correct Haven for sleep. From bedding to your mattress to blackout curtains, making the right choices for your sleep needs is important. Exercise a few hours before bed: The timing of your exercise partially determines how well you sleep. The workout sessions must be intense It is generally not implemented Right before bed, because it raises your heart rate and activates your nervous system, making it difficult to fall asleep. It is best to keep your vigorous exercise at least an hour before bed. so he said, Low impact yoga sessions It can be performed right before bed as it can improve the quality of your sleep. Try to manage your anxiety: Anxiety can put a lot of pressure on your ability to sleep. to Managing symptoms of anxiety Before going to sleep, use a Meditation application or sleep with a Weighted blanket To manage symptoms of anxiety before bedtime.
Treat sleep apnea
You’d be surprised how many people don’t get treatment Sleep Apnea. I get it. Masks can be uncomfortable, and pumping the machine can keep your partner awake. But you shouldn’t ignore sleep apnea.
The nature of sleep apnea will not allow you to sleep well without treatment. When you have sleep apnea, you temporarily stop breathing during sleep because the muscles in your throat relax too much and block your airway. As a result, you wake up. It can happen a few times or more Hundreds of times every night. No matter how long you sleep with untreated sleep apnea, you will never feel rested.
Studies have found that sleep apnea can contribute to “older” biological age and Aging accelerated. It has also been shown to contribute to Chronic health conditions Such as high blood pressure and heart disease Apoplexy.
Finding a treatment for sleep apnea that can lower your risk of developing health conditions and help you sleep better at night.
grandriver / Getty Images
Stick to your sleep routine
Have you ever noticed that you get tired at about the same time every night? This is for a very good reason. Our bodies have a natural sleep-wake cycle It is called the circadian rhythm. It’s the thing that helps us relax enough to fall asleep by flooding our brains with melatonin.
keep the same Bedtime and wake up time Helps maintain Alignment of the circadian rhythm. Disruption of the circadian rhythm will cause you to experience this Daytime sleepiness and difficulty concentrating. As much as possible, try to go to bed and wake up at the same time every day. Yes, even on the weekend.
Sleep is the foundation of our health. Getting enough sleep is one of the best things you can do to ensure you live a long and happy life. Start being intentional about your sleep tonight.
The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider with any questions you may have about a medical condition or health goals.
ليست هناك تعليقات:
إرسال تعليق