Introduction
Sleep is a word that is defined differently by different people. When a human is born, the baby is said to be kept sleeping for 12-15 hours, which is essential for his growth. But, as we grow older and older, the sleep pattern changes over time, and we end up getting only 5 to 6 hours of sleep every day.
Sleep, as we say, is a state in which all our body mechanics come to a rest position. Sleep consists of REM cycle in which the person does rapid eye movement, where we can say that the individual is dreaming and is completely sleeping. This REM is very much essential to complete the sleep cycle. Recent studies have found that an adult needs a complete 7 to 9 hours of sleep per day. Nowadays, people are getting too busy in their work life that they are not getting much time for good sleep. This has become a routine part of everyone’s life, but they do not realize the consequences they have to face in the next 5 to 6 years because of such negligence.
Sleep will always remain of paramount importance for everyone, and everyone should get a minimum of 8 hours of sleep no matter how important is the work next day or how urgent you are supposed to reach your office next morning.
What Are the Stages of Sleep?
The stages of sleep are typically categorized into four main types:
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NREM Stage 1: This is the lightest stage of sleep when you start to feel drowsy and can be easily awakened.
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NREM Stage 2: In this stage, your body relaxes further, and your brain waves become slower with occasional bursts of rapid waves.
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NREM Stage 3: Also known as deep sleep or slow-wave sleep, this stage involves the slowest brain waves and is essential for physical restoration and recovery.
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REM (Rapid Eye Movement) Sleep: During REM sleep, your brain is highly active, and you experience vivid dreams. It is crucial for cognitive and emotional processing.
These stages repeat in cycles throughout the night, and each has its unique role in maintaining healthy sleep patterns and overall well-being.
What Is The Importance and Effectiveness Of Sleep?
- Sleep delays the degenerative process of the musculoskeletal system and the neurological system of the body.
- Sleep allows detoxification of the body.
- Sleep improves your efficacy at work, concentration, focus on work and helps improving memory, both short-term and long-term.
- Sleep helps rejuvenate the facial skin tissue by which one can get a glowing and healthy skin and prevents premature ageing.
- Sleep helps in forgetting the bad old memories and helps build more creativity.
- The sleep-wake pattern should be maintained properly every day, as each day is counted for the duration of sleep you get.
- The study shows women who have a work-life balance that is, who maintain both professional and personal life should be getting more than 8 to 9 hours of sleep, which will improve their multitasking capacity.
- Sleep maintains the proper functioning of circulatory system of the body.
- A sports person needs sleep for around 9 hours, which helps them decrease DOMS (delayed onset muscle soreness) that is essential before the commencement of the next game.
- Sleep boosts the immune system of the body, which then works better against the antibodies.
- Sleep induces the natural painkillers like endorphin and encephalin inside the body, which heals any minor damaging process going inside.
- Sleep improves the working of the five senses of the body. Sleep helps you to build more thoughtful, creative and innovative ideas at work.
- Sleep is necessary for pregnant ladies both for the baby’s growth and the mother’s physiological changes.
- Sleep prevents osteoporotic changes of bones, through proper ossification and calcification of bones.
- Sleep reduces the chance of heart attacks and other cardiac problems by maintaining a proper circadian rhythm of the heart.
- Sleep also decreases the chance of any psychological problems.
- Sleep also reduces the occurrence of a migraine and other types of headaches.
What Are the Tips for Better Sleep?
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Stick to a Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock.
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Create a Bedtime Routine: Develop a relaxing pre-sleep routine to signal your body that it's time to wind down. This might include activities like reading a book, taking a warm bath, or practicing relaxation techniques.
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Create a Sleep-Conducive Environment: Make your bedroom comfortable, quiet, and dark. Use blackout curtains, earplugs, or white noise machines if needed.
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Limit Screen Time Before Bed: Reduce exposure to screens (phones, computers, TVs) at least an hour before bedtime. The blue light from screens can interfere with the production of melatonin, a hormone that helps regulate sleep.
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Be Mindful of What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep.
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Get Regular Exercise: Regular physical activity can help improve sleep quality. However, try to avoid vigorous exercise too close to bedtime.
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Manage Stress: Practice relaxation techniques like meditation, deep breathing, or yoga to reduce stress and anxiety that can interfere with sleep.
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Limit Daytime Naps: If you need to nap, keep it short (around 20-30 minutes) and avoid napping too close to bedtime.
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Ensure Comfort: Invest in a comfortable mattress and pillows that support your sleeping position.
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Get Sunlight Exposure During the Day: Exposure to natural light during the day can help regulate your sleep-wake cycle.
These are some essential facts about sleep which should be followed by everyone. Every individual needs to make an effort to have a sound sleep to avoid all kinds of health problems. Remember, a person can survive if not taken food for a day but a person’s chance of survival decreases if he does not get a sound sleep for 24 hours.
To know more about the importance of sleep, consult a sleep medicine physician online --> https://www.icliniq.com/ask-a-doctor-online/sleep-medicine-physician
