The beginners guide to a good night’s sleep
Are you having trouble with falling or staying asleep? Has this become a habit? Sleep is one of the strangest things that we do every day. We need it to relax our body. We live in a society where we are busy 24/7. We have a huge amount of pressure, commitments, and stress. According to the research, women’s sleep is disrupted during their menstruation or pregnancy period. They are more likely to suffer from sleeping problems as compared to men. Many don’t even know the actual purpose of sleep. A nap serves us in many ways for the benefit of our mind and the body. It helps in the restoration, memory consolidation as well as for the improvement of metabolic health. It is also a matter of ambiguity that how much sleep will be sufficient for a body. It is necessary to take sleep for 8 hours.
Working of sleep: The quality of sleep is usually determined by the process which is called sleep-wake cycle.
It has two parts:
1. Slow Wave Sleep
2. Rapid Eye Movement(REM) Sleep
When a person is having slow-wave sleep, they relax, their breathing becomes more regular, their blood pressure falls, and then the brain becomes less responsive in case of external stimuli. This result in troubled sleeping. This phase has been considered critical for the purpose of renewal as well as the repairment of the body. The pituitary gland also releases growth hormone which is helpful in stimulating the growth of tissues as well as mending sleep. According to the researchers, when you sleep, your body actually undergoes the repairment. Rapid eye movement(REM) sleep, works for the mind. REM sleep is to the mind just like slow wave sleep is to the body. The brain is relatively quiet during most sleep phases, but during REM your brain comes to life. REM sleep is when your brain dreams and re-organizes information. During this phase, your brain clears out irrelevant information, boosts your memory by connecting the experiences of the last 24 hours to your previous experiences, and facilitates learning and neural growth. Your body temperature could rise, your blood pressure increases, and your heart rate speeds up. Despite all of this activity, your body hardly moves. Typically, the REM phase occurs in short bursts about 3 to 5 times per night. It is ironic that many of us suffering from sleep deprivation so we can work more, but the drop in performance ruins all the potential benefits of working additional hours.
There are various strategies that can help you in getting a peaceful sleep:
- Avoid caffeine after noon: Try to skip caffeine afternoon as its consumption impairs our ability to fall or stay asleep. It blocks the ability of sleep-promoting chemical called adenosine to function. So, if you are thinking to take coffee before sleeping, think twice.
- Eat sleep-promoting food: It is advised to eat food items that promote sleep. Snacks that are rich in tryptophan, when combined with complex carbohydrates can encourage sleep.
- Exercise Regularly: All the studies have shown that exercising regularly makes you get easy and sound sleep. Therefore, it is important to work out.
These are some of the things that you can do which could help in your sleep. So, make sleep a priority as it is the promoter of good mind as well as the body.