Sleep is an intimate subject of all. The world is doing research on sleep. From this, researchers have said these important things about sleep.
10 Things to get you sleepy sleep Tonight
Normally, if one person is assumed to sleep for 8 hours a day, it would not be worth it if we say that one third of our life goes to sleep.
Sleep has a huge impact on your life, overall health at your disposal. But, do you know these things about this sleep?
1. Eight hours of sleep advice and the truth about it
You always hear that an eight-hour sleep is necessary. The National Health Service (UK) and the US National Sleep Foundation have also been told from time to time that going to sleep for eight hours. But where did this suggestion come from?
Many research has taken place on the world's sleep. After studying some diseases, researchers have found that people who are most sleepy or have less sleep, have a risk of disease.
However, it is difficult to say that due to low sleep, illnesses are not sufficient as a whole, your life style is not supplemented with health.
Those who take less than six hours of sleep, the researchers are called 'short sleepers' and those who sleep more than 10 hours will be called 'long sleepers'.
It is said that before sleeping in adolescence, 11 hours of sleep are necessary. The little baby sleeps for 18 hours. Advice doctors advise teenage boys and girls to sleep for 10 hours in the night.
"Low sleep is a health hazard, and it can not be said that your health is less sleeping." Both of these things are related to each other, "said Professor Shane O'Mara, a professor of the brain research department at Dablin, BBC.
"If we are told to give an example, we can say that people who are not comfortable exercise less, they do not sleep well, because they do not sleep well, they are fatigued early, because of early fatigue, they can not exercise and they can not be strengthened due to lack of exercise. That's a chakra that does not exist, "says Shane O'Mara.
Chronic sleep deprivation or the lack of always known sleep is also a subject of concern. If your sleep reduces every day or two hours a day, then it is known as chronic sleep deprivation. Scientists tell that sleep is not enough to cause health hazards.
2. What changes are there in the body if the sleep is not enough?
If sleep is not enough, your health can be in danger. After analyzing more than 153 research on sleeping around the world, it has come to our mind that without taking enough sleep, risk of heart disease, blood pressure and diabetes can be triggered.
If a person is awake at night without adequate sleep, then that person's body can go into pre-diabetic conditions. That means the ability to control the blood glucose levels in the body due to lack of adequate sleep, the researchers say.
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Due to lack of adequate sleep, your immune system decreases and decreases the effect of vaccination. If you are sleeping for 3 nights or seven hours or less then you are more at risk of being cold compared to people who have been sleeping better.
Due to not being able to sleep enough, weight can grow. This is because the reason that sleep is not enough, increasing the amount of hormones called gelin in the body makes you feel hungry.
The hormones called leptin are reduced. Leptin gets a solution after meals. If this hormone is low, then you may want to eat it.
It is also proved that there is a close relationship between sleep and brain function. Researchers say that a person suffering from enough sleep is less at risk of dementia becoming older.
3. How does body fatigue fill the sweat?
There are three stages of sleeping. Each phase is 60 minutes to 100 minutes. The condition of this sleeping plays an important role in the changes in the body while sleeping.
In the first condition, the heartbeat decreases. The muscles relax, the speed of breathing reduces.
In the second phase, sleep is a bit thicker, you feel like a little bit awake. Often it is also that you are asleep and you are not aware of it.
Sleep is stronger in the third phase than the second. It is a bit difficult to get up in this situation. Because in this state the body has minimal movement.
Second and third stage is a dream state. After a few times of deep sleep we go back to another stage. This condition is called REM or Rapid Revenue Movement. This time, we have a dream. At the end of the night's sleep, REM is longer. If there is a break in sleep then REM is affected.
4. Workers in the shift can get sick
Workers at different shifts of the day sleep at the wrong time or get less sleep when they come home. They may suffer from diabetes and hypertension.
The NHS was found in an observation that the number of people working in the shift is higher in comparison to those who work at regular intervals.
5. Many of us do not complete sleep
There is a picture that many of us are not getting complete sleep. If you read the news in the media, you may feel that your sleep is not adequate. But, are you really sleeping less?
Six countries have said that if the data collected in sleepstation research has been collected, then it will be seen that the time of sleep has decreased.
Seven countries say the time of sleep has increased. The two countries have said that there has not been much change.
But, if you ask people, do you think that your sleep is not enough? Then a different picture will appear.
Many people say that we feel tired. Why do they say so?
In Britain, 2,000 people were involved in a research. The survey found that women have more sleep problems compared to men.
After the boys, they do not get enough sleep. In addition, if she is working in a woman, her problems will increase further.
"Coffee and alcohol are not sufficient sleep due to heavy drinking, some people have a habit of late sleep and late, even if they get the same hours, they do not get adequate relief," said Surrey University's Sleep Research Center Pvt. Dirk John Dezek said that. Some people sleep less than a week and spend more time on their holiday.
6. Better sleep in two stages?
Former British Prime Minister Margaret Thatcher used to sleep for four to five hours. Most people in the world sleep for seven to eight hours in a row at night.
However, some people prefer to sleep for a while in the afternoon. Virginia Virginia Roger Eckrich has made an interesting observation. After 16 years of research he submitted a treatise in 2001.
In it, he said, "The tradition of sleeping in the daytime has existed since ancient times." He has written a book called At Day Close.
He has written a tradition in sleeping around the world in the afternoon. They studied more than 2000 documentary documents.
In them, they realized that old people used to wake up at 2 or 3 in the morning. After a few things they slept again after sunrise. This means that our body is not able to sleep for a second, but sleeps twice.
Not all researchers agree with their opinion. Some scientists studied the old hunter tribes. Those tribes only slept in the night.
The hours of sleep changed after the invention of electricity. After the Industrial Revolution, the work started in the shift. The result was on Body Clock.
7. Smartphones are staying in the place of teenage children
Teenagers need at least ten hours of sleep. However, the NHS said that 50 per cent of the children do not get it. In fact, the bedroom needs to be rested but there are laptops and mobile phones.
That is why teenage children wake up overnight We now have several entertainment options available compared to earlier ones. The blue light reflected by these devices reduces the desire to sleep and the second thing is that when you are chatting on Facebook or Whatsapp, your brain becomes active so that it also causes sleeping.
Researchers in the UK have given a suggestion on this. This is called digital detox.
Researchers say do not handle any device for 90 minutes before sleeping. But, the truth is that teenagers say they do not sleep without checking their mobile before going to sleep.
8. Increase in sleeping complaints
Increasing sleep problems, more and more people are going to the doctor for inspection to know about your problems. The NHS study revealed that many people have examined such tests last year.
There may be many reasons for not sleeping. But one of the important reasons is obesity, says Guy Leszinger, a medical officer of Guy's And St Thomas Hospital Sleep Disorder Center.
"Due to respiratory infections, people are sleeping because the obese people are asleep." That is called Leszinger.
The media is spreading awareness and people are going to a family doctor with your problems. On the Internet, they read the symptoms of insomnia or insomnia and go to their doctor.
The most effective remedy for insomnia is cognitive avoiding therapies. Doctors avoid sleeping pills, possibly for their patients. However, people in small towns and villages say that they have to give a monthly dose.
9. What is the status of other countries?
The situation in different countries is different from where people wake up at night and when they get up. But, most of the sleeping hours in the country are the same as the researchers have studied for 20 industrialized countries.
In Norway, the hours of light vary throughout the year. It affects their sleep. So they sleep less than half an hour. Although natural light is less, people generally sleep for seven to eight hours.
Three communities in Tanzania, Namibia, and Bolivia, which are not available for electricity, were studied. The average sleep time of these people is 7.7 hours. The average sleep rate of the people of this country is comparable to that of industrialized countries.
People where there is no electricity sleep normally after three hours after sunset. The researchers believe that due to artificial light you get very late, but sleep remains the same.
10. Wake up early in the morning, waking up late in the night?
Some people like to pick up early in the morning, while some prefer to stay awake until late. There are also genetic evidence available to researchers about this.
30% of us are habituated to start early in the morning and 30% of people feel awake at night. 40 percent of the people are also medium-minded.
Most of you have control of your body clock. Those people who are used to late night should try to go natural in the daytime. Body Clock can be controlled from it.
There was an experiment in Colorado about this. 48 people participated in this experiment. They were all kept in such places where there is no artificial light.
In just 48 hours, all these body clocks were shuffled for two hours. So, after sunset, they started to feel asleep early. We have a hormone called melatonin in our body.
This is how the Hormone tells you the time for your sleep. In this experiment it appears that the more time you spend in natural light increases the level of hormones and you can sleep early.
In short,
- Establish a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock.
- Create a comfortable sleep environment. Keep your bedroom dark, quiet, and at a comfortable temperature. Use a comfortable mattress and pillows, and consider using earplugs or a white noise machine if outside noise is an issue.
- Avoid stimulating activities before bedtime. This includes watching TV, using your phone or computer, and engaging in intense exercise. These activities can make it difficult for your mind to relax and fall asleep.
- Relax your body and mind before bedtime. Take a warm bath, read a book, or listen to soothing music to help your body relax and prepare for sleep.
- Avoid caffeine, nicotine, and alcohol close to bedtime. These substances can disrupt sleep and make it difficult to fall asleep.
- Try a sleep-promoting supplement. Melatonin is a hormone that helps regulate the body's sleep-wake cycle. Taking a melatonin supplement can help promote sleep if you have difficulty falling asleep.
- Avoid eating heavy meals close to bedtime. Eating a large meal before bed can cause indigestion and make it difficult to fall asleep.
- Try a sleep-promoting yoga or meditation routine. Yoga and meditation can help relax the body and mind, making it easier to fall asleep.
- Try a sleep-promoting essential oil. Essential oils such as lavender, chamomile, and valerian root can help promote sleep when used in a diffuser or added to a warm bath.
- Consult a healthcare professional if you continue to have difficulty sleeping. If you are consistently having difficulty falling asleep or staying asleep, it may be a sign of a sleep disorder or underlying health condition. A healthcare professional can help determine the cause and recommend appropriate treatment.
