Importance of healthy sleep


Healthy sleep is as important as diet, exercise, and stress management for health.

Many Americans believe sleep is exhausting and do not make efforts to take healthy sleep. Research is beginning to show that this is not true. We are losing sleep at our own responsibility.

"Sleep is the most important predictor of how long you live and compelling evidence to support the claim that it may be more important whether you have smoking, exercise, or hypertension or cholesterol levels (19659003) You can improve your ability and make it work at your highest level.

* Althletic performance can be improved by 30%

* Improves 19659003] * Improve your memory and learning abilities

* Decrease the risk of diabetes

* Helps to protect the heart and reduce the risk of heart disease


Advantages of sleep :

"It is not healthy without sleep. It is healthy. "William Dement, MD (1), a pioneer of sleep research, wrote

Intuitively, we knew that sleep was always important, The expression is not better than a good night's sleep But for some reason we do not listen to our wisdom Most of our children are mostly families law bed We confirmed that our parents had adequate sleep.They knew what was good for us.As as we get older, most people We seem to have forgotten or ignored the value of sleep.I live in a culture that places importance on diligence, work and productivity, and is suffering from lethargy.

Last year (2008) Media attention on healthy sleep and insomnia This is a big result as more research has been conducted on the adverse effects of insomnia on previously unexpected diseases such as heart disease, diabetes, cancer, obesity and weight gain. Suggests that insomnia is now a major risk factor for these diseases.

Why are we losing a very healthy sleep?

loss of sleep The main cause of stress is stress and overworking.

When stress is felt in our life, it is a common reaction to raise ourselves to meet our demands Stress is our It can happen in a personal life, but now our whole society seems to be emphasized as a whole, there are few people claiming that we are currently experiencing historical proportions of stress (Around 2008). [19659009] One of the first casualties of stress is a healthy sleep.The Americans are suffering from insomnia more than ever.In the 2005 National Sleep Foundation survey, Half of the Americans feel that they take healthy sleep every night or every other night (5).

The healthy sleep deprivation in our country is reflected by the use of sleeping pills. 2006 There are 49 million prescriptions of sleeping pills (3), which is a 53% increase over the past 5 years.The main sleeping pills are Ambien, 60% of sleep prescription in 2006, sales of 28 It accounts for $ 200 million ($ 2.8 billion). The pharmaceutical company in 2006 spends $ 600 million on advertising. The main focus of all advertisements was "to destroy the use of sleeping pills" (5).

The main reason for all insomnia is stress, but our modern environment also loses sleep.

Artificial light technology and artificial technology bring us many reasons that happens at night. Remember to place the real damper at the time you remember, for the history of most human beings, the night darkness. Our grandparents, according to Dr. Christopher Gillin (6), a psychiatrist at the University of San Diego, slept for over an hour and a half every night. He reports last year that one out of three Americans complains of insomnia and one in six thinks insomnia is serious.

Thomas Edison himself, the inventor of lightbulbs believed that so much sleep was a bad thing. "People who sleep from 8 hours to 10 hours never get completely sleepy and never completely wake up, he felt that people took twice as much sleep as needed, excessive sleep , Making them "unhealthy and inefficient" (1).

Although it is known that Edison frequently sleeps only 4 hours at night, it has also been reported that she often takes a nap. His total sleeping time seems to be close to 8 hours every 24 hours. Given Edison's personal philosophy, it is that he invented a light bulb. A single invention never disturbed the human sleep cycle like an electric light.

Rhythm of healthy sleep and biological clocks

Our biological watch keeps the natural rhythm time of our body sleep and wake up. It sets the timing of healthy sleep. Our body clock can be adjusted by artificial light. Our body follows the day and night cycle by registering light through the eyes. This day's rhythm is called circadian rhythm.

Every 24 hours we experience this rhythm every time our earth rotates on its axis. It is repetition of 24 hours that our lives were patterned. Night darkness stimulates our brain and releases the body's sleep hormone melatonin. Melatonin helps to induce sleep. Artificial lighting can lower melatonin secretion and interfere with the ability to sleep.

Disadvantages of the 24/7 Society

When my ancestor "burned midnight oil", the intensity of light was not enough to disrupt the circadian rhythm of our body. Light intensity is measured in lux. One lux is the amount of light given by one candle. Researchers show that biological clocks can be reset or interrupted at only 180 lux. A 100 watt bulb at a distance of 10 feet radiates 190 lux. This is enough to reset your biological clock.

Our eyes record less light in the dark. This sends a signal to our brain to release melatonin, the body's sleeping hormone. Melatonin levels will rise at night and will decline during the day. This all responds to the light that we see. This is how humans experienced the 1000 day night and night cycle.

Bright light of midnight tells you that the sun is shining on your body. As a result, the brain lowers melatonin levels. This melatonin chaos can affect our sleep health. Melatonin has been shown to have many health benefits of its own. Lowering the level of the body may affect our health other than sleep problems. In modern society, we are exposed to a lot of stress and activities of 24 hours 365 days. The two combinations are affecting serious sleep. For most people, our sleep is no longer healthy.

What is healthy sleep?

Healthy sleep means that you are taking enough sleep and experiencing all the stages of sleep in the right amount. How much sleep is enough? The consensus of sleep researchers is that adults need about eight hours at night.

Dr. William Dement, a researcher of sleep, says, "Generally people need to sleep one hour every two hours to wake up, which means they mostly need eight hours of sleep at night. Consider this strong statement by Dement before justifying your chronic sleep.

"The need for sleep varies, but on average people sleeping for 8 hours live long There is a tendency. (1)

How can you know if you are taking enough sleep apart from how many hours you get? The best way is to see how long you can get asleep if you are given a chance. This is how researchers measure sleep deprivation. Multiple sleep latency tests are used by scientists to assess the level of individual sleep deprivation.

The subject of the study is given a place to lie comfortably in a quiet and dark room in the day. Monitor volunteer brain waves and check when and when sleep occurs. The test is only 20 minutes. The research subjects are given a place to lie comfortably in a quiet and dark room in the day. Monitor volunteer brain waves and check when and when sleep occurs. The test is only 20 minutes.

If the subject sleeps in less than 5 minutes, this indicates severe sleep deprivation. "Physical and mental reactions of these subjects are often highly obstructive" (1). Sleep sleeping in 5 to 10 minutes is considered to be deprived of "borderline" sleep. Sleep depression of 10 to 15 minutes indicates tolerable amount of sleep required amount. A reduction in sleep between 15 and 20 minutes suggests that the subject is in excellent arousal state.

Another way to see how sleep was robbed is to see how sleepy you are. Do you need to be sleepy? This evaluation called Epworth's Sleepiness Scale (8) is accurate whether you need it more than 8 hours or not. If you are sleepy, you will not get enough sleep.

Normal sleep cycle.

Another part of taking healthy sleep is the usual sleep cycle. This means you experience all the cycles of sleep and experience each of them for a sufficient time.

There are four stages of sleep and REM. Stage 1 to stage 4 are the progression from sleeping (stage 1) to light sleep (stage 2), then deep sleep (stage 3 and stage 4). During deep sleep, the body is in a substantially relaxed state. Muscle tone is alleviated, blood pressure decreases, heart rate and respiration decrease. During deep sleep, the body secretes a pulse of human growth hormone.

Human growth hormone is sometimes called a youth hormone fountain due to the rejuvenating nature. Every night your body restores and recovers under the direction of human growth hormone. After going into a deep sleep, I get into REM sleep. REM There is a quick eye movement during sleep. REM is when we dream. Researchers discovered that REM sleep seems to remember what we learned the day before.


1 Dement, William C., Vaughan, Christopher. Promise of sleeping Foreword. © 1999, Dell Publishing, NY, NY. William Dement, MD is a pioneer of sleep research, recognizing the epidemic of insomnia and its adverse effects.

2 Susan Brink (2000, October). When I spend half of my sleepless nights, we can hurt our health. US News & World Report, 129 (15), 62-72.

(3) A comfortable Olympians trying to get money. (February 2006). USA Today, 134 (2729), 15.

[4] Lauren Wiener, Hollace Schmidt. (March 2007). Your new # 1 stay healthy mission: get more sleep. Shape, 26 (7), 98, 100-102.

5 Mooallem, Jon. Sleeping industry complex. The New York Times, November 18, 2007.

(6) Lichenstein Creative Media, The Infinite Mind from Radio Interview Notes on March 31, 1999.

(7) Free dictionary by Farex.

(8) From Wikepedia, Keyword: Epworth Sleepiness Scale

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