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Facts About Sleep

Claudia Miclaus
Very important for our lives, sleep can bring important benefits for us but when we are deprived of it, there are negative short and long time consequences.
Some say that sleeping too much is a sign of weakness, or laziness. And this idea is not only typical of men; women also tend to view things this way. But we don't really need to be "restless" in order to prove that we are young.
The key to feeling youthful and energized? Sleep. Specifically, a balanced and adequate amount of shut-eye. During sleep, our body resets and rejuvenates, ensuring optimal function.

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What happens when we sleep?
While asleep, we process new information, reorganize memory, and regenerate cells throughout our system.
Hormones of growth are produced in order to fix destroyed tissues in the case of adults, or to create a new tissue in case of children. Such tissues are created in order to block the destroying effects of stress.
So if we deprive ourselves of sleep, not only do we lose a lot of benefits, but also can harm ourselves without even knowing or intending to. When we sleep well, we are in an excellent physical shape. And if we don't get enough sleep, we are likely to feel exhausted, and none of our systems can work at its best capacity.
We cannot think straight, we cannot make the right decisions, and we may have trouble remembering essential things like where we parked our car or where we left our keys. This malfunctioning of the entire body can make us vulnerable to heart diseases, brain strokes, diabetes or obesity.
Follow sleep routines
Consistency is key: aim to sleep at the same time daily. Despite temptations like movies and online chatting, maintaining a routine is crucial.
But in order to be able to go to sleep at exactly the same hour everyday, the secret is waking up at the very same hour everyday. A good-night sleep is guaranteed by the way in which we start our day.
When we open our eyes, light awakens our optical nerve and the brain's biological clock. This stimulates the secretion of hormones which regulate everything, starting from our way of thinking to our way of feeling and acting.
Sunlight has the power to activate our organism. If we wake up at a different hour everyday, the biological clock may not get synchronized and we are likely to feel tired all day long.
Before you go to sleep, prepare for it
For quality sleep and a balanced life, dedicate an hour to yourself every evening before bed.
Transitioning from a do-it-all person to one who prioritizes sleep is crucial for overall health. Taking time for ourselves is essential yet often overlooked.
▶ Some do house chores before going to sleep, some look after their children, and others spend time on the internet or take care of job-related problems. But all these aren't good if we want to have a good night sleep after a long, tiring day.
Calm down
To safeguard our health, we must relinquish the habit of working around the clock. Otherwise, work-related thoughts can infiltrate our sleep, impacting our well-being over time.
We must be utterly convinced of the fact that we cannot and do not have to take care of everything. It's for our own good and for the good of those around us.
Working late into the night is counterproductive. Fatigue impairs clear thinking, making it unlikely that additional hours will solve complex problems.
Even if we do so, the fact that we've worked till late will follow us, affecting our good night sleep.
Clear your mind for restful sleep. Relax with deep breathing, muscle relaxation, and visualizing tranquility to calm the brain and improve sleep quality.
Things to remember
Falling asleep within five minutes suggests sleep deprivation, while 10 to 15 minutes indicates a healthy balance for deep sleep without daytime drowsiness.
Sleep deprivation is to be taken seriously as it affects the brain in multiple ways, resulting in poor judgment and slow reactions.
Consider the timing of your coffee intake. Evening consumption delays melatonin release and disrupts the circadian rhythm by up to 40 minutes.
Heavy meals should also be avoided at night as fatty foods take longer to digest, which may cause sleeplessness. Watch what you are eating before bedtime; it can hold the answer to your sleep disorders.