Good health starts with good sleep

The living space of modern people sometimes does not give them time to stop and rest. Therefore, getting regular, quality sleep may seem like a dream.

However, sleep is just as important to your health as diet and exercise. Good sleep improves brain function, mood, and health.

Without adequate quality sleep on a regular basis, the risk of developing many diseases and disorders increases. The risks range from cardiovascular disease and stroke to obesity and dementia.

Says Dr. Mariska Brown, a sleep specialist at the NIH. There are three key components to healthy sleep: first, sleep duration; second, the amount of time you sleep; third, the amount of time you sleep; and fourth, the amount of time you sleep. And last is a consistent sleep schedule,” she says.

For those who work night shifts or irregular schedules, getting quality sleep is extremely difficult. In addition, normal sleep habits can be disrupted under intense stress, such as the current pandemic. However, there are many things that can be done to improve sleep.

Sleep for Recovery :

Why We Need Sleep Dr. Maiken Nedergaard, who studies sleep at the University of Rochester, says, “But that's a mistake.

But it is a misconception. The brain continues to work during sleep. For example, sleep helps the brain prepare for learning, memorization, and creativity.”

Nedergaard and his colleagues found that the brain has a system for expelling toxins during sleep.

During sleep, the brain completely changes the way it works. It becomes almost like a kidney, excreting waste products.

Using mice, the team found that this excretory system removes certain proteins associated with Alzheimer's disease. During sleep, these toxins were removed from the brain twice as fast.

From the blood vessels to the brain.

This system protects the body from invading viruses, bacteria, and other microscopic threats.

There is a repair process going on in the body,” says University of Colorado sleep researcher Dr. Kenneth Wright Jr.

Dr. Wright explains, “Some of the repair processes that occur in the body happen mostly, or most efficiently, during sleep.” Without adequate sleep, these processes are interrupted.”

Myths and Truths about Sleep

Sleep requirements depend on age Experts recommend that school-aged children get at least nine hours of sleep and teenagers get eight to 10 hours. Most adults need at least seven hours of sleep each night.

There are many misconceptions about sleep. One is that adults sleep less as they get older. This is incorrect. The amount of sleep needed by older adults does not change. However, sleep quality decreases with age. Additionally, older adults are more likely to take medications that interfere with sleep.

Another myth about sleep is that one can “catch up” on sleep while on vacation. Researchers have concluded that this is rarely true.

If you didn't sleep well one night, taking a nap or sleeping longer the next night may help,” says Wright. But if you didn't get enough sleep during the week, you can't make it up over the weekend. That is unhealthy behavior.”

In a recent study, Wright and his team looked at people who were constantly sleep deprived. They compared them to sleep-deprived people who get a good night's sleep on the weekends.

Both groups gained weight when they were sleep deprived. Their ability to control blood sugar levels also decreased. Getting more sleep on weekends had no effect.

On the other hand, more sleep is not necessarily better, says Brown. If you sleep more than nine hours a night and don't feel rested, you may have an underlying medical problem,” Brown explains.

Sleep Disorders

No matter how hard they try, some people just can't get enough quality sleep. These problems are known as sleep disorders.

The most common sleep disorder is insomnia. Insomnia is a recurring difficulty falling asleep or staying asleep,” says Brown. Insomnia occurs despite adequate sleep and a good sleep environment. They may experience fatigue and discomfort during the day.

Insomnia can be short-lived, or it can last for weeks or months without sleep. During the pandemic, “the number of people experiencing this symptom increased significantly,” Browns says. Long-term insomnia lasts three months or longer.

Sleep apnea is another common sleep disorder. In sleep apnea, the upper airway becomes obstructed during sleep. As a result, airflow slows or stops, waking the patient in the middle of the night. This symptom is dangerous. If left untreated, it can lead to other health problems.

If you have problems sleeping on a regular basis, consult your doctor. He or she may recommend that you keep a sleep diary for several weeks to record your sleep, or you may be asked to undergo a sleep study or other tests. These can help detect sleep disorders.

Improving Sleep :

People with sleep problems may resist being told how important sleep is. However, by following a few simple steps, you can improve your chances of getting a good night's sleep. See Wise Choices for tips on how to sleep better every day.

There are treatments for many common sleep disorders. Cognitive behavioral therapy improves sleep for many people with insomnia. Some people receive medication.

Many people with sleep apnea are helped by a device called a CPAP machine. This machine keeps the airway open so that breathing can occur. Other treatments include special mouth guards and lifestyle modifications.

All should “try to pay as much attention to sleep as possible,” Brown says. Sleep is a biological need,” he says.

To sleep better :

*Follow a sleep schedule. Go to bed and get up at the same time every day, including weekends.

*Do not go to bed too close to bedtime.

*Get outside. Get at least 30 minutes of natural light each day.

*Avoid nicotine and caffeine. Both havestimulanteffects. caffeine takes 6-8 hours to fully weatherize.

*Do not nap. Take naps.

*Avoid alcohol and heavy meals before bedtime. Both interfere with deep sleep.

*Limit use of electronic devices before bedtime. Do something relaxing, such as reading a book or listening to music.

*Create a sleep-friendly environment. Avoid distraction from sound and light. Darken the room. Turn off cell phones.

*Do not lie in bed; if you cannot fall asleep after 20 minutes, get up and do something quiet until you feel sleepy again.

*If nothing works, see your doctor. Your doctor will be able to determine if further tests are needed. They may also suggest new ways to cope with stress.