Health And Care

How To Sleep Better- Sleeping Tips, Benefits of Sleep

Benefits of Sleep

We tend to think of sleep as a time when the mind and body shut down. But this is not the case; sleep is an active period in which a lot of important processing, restoration, and strengthening occurs.In this Article we are going to give you some tricks and Benefits of sleep. Exactly how this happens and why our bodies are programmed for such a long period of slumber is still somewhat of a mystery. But scientists do understand some of sleep’s critical functions, and the reasons we need it for optimal health and wellbeing.

One of the vital roles of sleep is to help us solidify and consolidate memories. As we go about our day, our brains take in an incredible amount of information. Rather than being directly logged and recorded, however, these facts and experiences first need to be processed and stored; and many of these steps happen while we sleep. Overnight, bits and pieces of information are transferred from more tentative, short-term memory to stronger, long-term memory—a process called “consolidation.” Researchers have also shown that after people sleep, they tend to retain information and perform better on memory tasks. Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.

Let’s gain some information guys and work eventually to obtain sound and healthy sleep.

What are the types of Sleep?

There are two basic types of sleep:  rapid eye movement (REM) sleep and non-REM sleep (which has three different stages).  Each is linked to specific brain waves and neuronal activity.  You cycle through all stages of non-REM and REM sleep several times during a typical night, with increasingly longer, deeper REM periods occurring toward morning.

Benefits of Sleep

Stage 1

Non-REM sleep is the changeover from wakefulness to sleep.  During this short period (lasting several minutes) of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax with occasional twitches.  Your brain waves begin to slow from their daytime wakefulness patterns.

Stage 2

Non-REM sleep is a period of light sleep before you enter deeper sleep.  Your heartbeat and breathing slow, and muscles relax even further.  Your body temperature drops and eye movements stop.  Brain wave activity slows but is marked by brief bursts of electrical activity.  You spend more of your repeated sleep cycles in stage 2 sleep than in other sleep stages.

Stage 3

Non-REM sleep is the period of deep sleep that you need to feel refreshed in the morning.  It occurs in longer periods during the first half of the night.  Your heartbeat and breathing slow to their lowest levels during sleep.  Your muscles are relaxed and it may be difficult to awaken you.  Brain waves become even slower.

REM sleep- first occurs about 90 minutes after falling asleep.  Your eyes move rapidly from side to side behind closed eyelids.  Mixed frequency brain wave activity becomes closer to that seen in wakefulness.  Your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels.  Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep.  Your arm and leg muscles become temporarily paralyzed, which prevents you from acting out your dreams.  As you age, you sleep less of your time in REM sleep.  Memory consolidation most likely requires both non-REM and REM sleep.

What are the benefits of sound sleep on health?

A good night’s rest is crucial for maintaining physical and mental health, regardless of age or gender. For adults, at least seven or eight hours of sound sleep nightly is recommended. With sufficient sleep, you can experience the following benefits of sleep on health:

➡Sleep and a Healthy Heart:

Sleep rejuvenates the circulatory system and helps prevent heart disease. Getting between seven and nine hours’ of sound sleep nightly helps keep blood pressure and cholesterol levels under control.

➡Sleep Plays a Role in Preventing Illness:

            Scientists have established a direct link between sleep and the immune system’s ability to fight infection and disease. People who regularly get enough sleep are generally healthier and less susceptible to illness. Those who do become ill often recover more quickly.

➡Sleep Helps Rejuvenates the Mind & Body:

            Sleep is nature’s “time out” that gives the body a chance to recover from stress and strains of everyday life.

➡Sleep Improves Stamina:

    A Stanford University study concluded that football players who regularly go a good night’s rest significantly increased their average sprint times, had more stamina and suffered less from daytime fatigue. Tennis players and swimmers enjoyed similar results.

➡Sleep Improves Cognitive Function:

   Sound sleep is known to improve short and long-term memory, rational thinking and the learning & decision-making processes in people of all ages.

➡Sleep Promotes Healthy Growth in Children:

    Hormones that promote normal growth in young children and teenagers are released during sleep. That same hormone also repairs cells & tissues and builds muscle mass in both children and adults.

➡Sleep Helps Lower Risk of Obesity:

    People of all ages who sleep well are less prone to being overweight than persons who are sleep deficient or sleep deprived.

What are the benefits of sleep for skin?

Although we constantly joke about beauty sleep, many people don’t realize that sleeping in can have actual benefits for skin too .Sleeping can treat bad skin, puffy eyes, wrinkles and even aid in weight loss, while sleeping too little can aggravate all those aspects of your appearance and more.Here are five of the physical benefits that getting enough sleep provides:

(Also See: Why You have Dry Skin and How You Can Get Rid of it)

1. Helps stave off wrinkles

When you fall asleep, your body begins producing growth hormones that help your body in a number of ways – including repairing collagen-producing cells. Collagen is necessary to fill out your skin and prevent wrinkles from developing. The growth hormones ensure that your skin is producing enough collagen, which keeps your skin tight and elastic and allows your skin to repair acne and scarring across your body

2. You produce melatonin

While you sleep, your body also produces the chemical melatonin, which serves as an antioxidant that fights off dark spots, fine lines and skin cancers by helping protect the skin against the most harmful effects of UV radiation. Melatonin also helps repair cells and keeps skin flush and radiant.

3. Your muscles recover from the day

 Getting a good night’s sleep doesn’t just help your outward appearance – it also helps your muscles internally. If you’re trying to work out, build muscle or tone your body, a good night’s sleep can help you further your goals by giving your body the chance to repair torn muscles and ligaments. It’s a similar effect to using drops when you sleep because the same growth hormone that helps fill out your wrinkles and keep your skin flush will also help tackle worn down muscles. REM sleep will help rebuild your muscles, allowing you to grow stronger and get more in shape.

4. You’re less hungry

Leptin is produced by body during sleeping which is responsible to maintain your appetite .More you sleep more it gets produced and less you feel hungry.

5. Reduces aging process

During deep sleep, the rise in growth hormones allows damaged cells to become repaired. Without the deeper phases of sleep, this won’t occur, allowing daily small breakdowns to accumulate instead of being reversed overnight. This results in more noticeable signs of aging.

Benefits of Sleep

What are the benefits of sleep for Hair?

Did you know lack of sleep can also impact your hair? While the connection between sleep and health is nothing new, the matter of how sleep affects hair health is still being studied for new insights. So are there real benefits of sleep for natural hair growth?

(Also see: NATURAL HOME REMEDIES FOR THICKENING OF HAIR)

  • Well, for starters, the healthier you are overall, the healthier your hair will be, and the healthier your hair is, the more it’ll grow! This cycle is nothing new since our health affects literally every aspect of our physical well-being, especially matters of appearance such as skin, nails, and hair.

“We are such stuff as dreams are made on and our little life is rounded with a sleep” -William Shakespeare

  • The key to hair growth is circulation. The better blood flow you have underneath your scalp, the easier it is for hair to grow. When you lack enough sleep, the body goes into a hyperdrive mode where it shifts the focus to more necessary functions.
  • For instance, when you aren’t rested, the brain is the first area compromised. Cognitive function decreases without enough sleep and the body may focus on that matter before any others, so the normal blood flow delivered to the scalp may be decreased, and hair growth will be put on the back.
  • Another one of the main benefits of sleep for natural hair growth is related to stress. When you get enough rest, your stress levels are lower. When your stress levels are lower, hair is more likely to grow. The science of sleep has long seen the relationship between lack of sleep and stress. The connection between lack of sleep and stress, as well as stress-related health concerns, is a clear one. Lack of sleep leads to stress, and stress leads to inhibited hair growth.

How Much Sleep Do We Really Need?

Healthy sleep is critical for everyone, since we all need to retain information and learn skills to thrive in life. But this is likely part of the reason children—who acquire language, social, and motor skills at a breathtaking pace throughout their development—need more sleep than adults. While adults need 7-9 hours of sleep per night, one-year-olds need roughly 11 to 14 hours, school age children between 9 and 11, and teenagers between 8 and 10.During these critical periods of growth and learning, younger people need a heavy dose of slumber for optimal development and alertness.

Tips for Getting a Good Night’s Sleep

Getting enough sleep is good for your health.  Here are a few tips to improve your sleep:

Set a schedule – go to bed and wake up at the same time each day.

Exercise for  20 to 30 minutes a day but no later than a few hours before going to bed.

Avoid caffeine and nicotine late in the day and alcoholic drinks before bed.

Relax before bed – try a warm bath, reading, or another relaxing routine.

Create a room for sleep – avoid bright lights and loud sounds, keep the room at a comfortable temperature, and don’t watch TV or have a computer in your bedroom.

Don’t lie in bed awake.  If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.

See a doctor if you have a problem sleeping or if you feel unusually tired during the day.  Most sleep disorders can be treated effectively.

“Sleep is the best meditation” –Dalai Lama

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