Do you think you are getting enough quality sleep? If your answer is no, you will find the answer to how you can sleep better in this blog. Sleep slows down the body systems and makes us feel stronger physically and mentally when we wake up. While quality and regular sleep add vitality to you, it will start the day well and increase your productivity. It will contribute to your health and happiness.
Sleep has an important place in meeting our physical and mental needs. An average of 7-8 hours of sleep will help us wake up fit and sleep well.
It is the phase of falling asleep. In this phase, the person is between sleep and wakefulness. During this phase, sleep is very light and you can wake up immediately. The muscles gradually relax, and the heart rate, blinking movements, and breathing gradually slow down. The brain emits theta waves. It takes approximately 5-10 minutes.
It is one of the most detailed parts of sleep. The slowdown in the first phase continues here as well. Theta waves continue to spread in the brain. It constitutes approximately 45-55% of the sleep time. It is the longest phase.
In this phase, the sleep of the individual is deep and it is difficult to be awaken. The mobility of the muscles is considerably reduced. Instead of theta waves, delta waves begin to spread. Body functions are minimized. This phase constitutes approximately 20-25% of the general sleep level.
REM stands for rapid eye movements during sleep. About 90 minutes after falling asleep, the REM phase begins. Breathing rate, heart rate, blood pressure increase, and people begin to dream at this stage. If you wake up during the rem phase, you may remember the dream you had. It causes a temporary sleep paralysis by stopping the brain movement functions during sleep. The REM phase constitutes 25% of sleep.
Sleep is more than physical and mental rest. In fact, your body stays active while you sleep. During this time, your body rebuilds the muscles that have worn out during the day and removes toxins that have accumulated in the brain while you are awake. It is also important for keeping your memories intact.
Sleep is also very important in helping you regulate your emotions. Just one night without sleep can increase your emotional response to negative emotions by 60%. Your internal biological clock runs on an approximately 24-hour schedule that controls the sleep-wake cycle. It can also affect your metabolism, inflammation, and how you react to stress. Adequate sleep is necessary for a variety of reasons, including maintaining your immune system, metabolic functions, and memories, and regulating your body weight.
How much sleep you need depends on a few things. Everyone has their own unique needs and preferences. Individual sleep requirements are also different. However, the amount of sleep you need per night is primarily determined by your age.
How much sleep you need depends on many different factors such as your age, genetics, and how well you sleep at night. However, 7-9 hours per night is an ideal sleep time for most adults.
UInsomnia is a problem that affects millions of people around the world. A person with insomnia has trouble falling asleep or staying asleep. He can constantly get up very early. Sleeping less than our daily needs negatively affects many areas of our lives. We may have difficulties even in jobs that we can easily do. Insomnia also greatly affects our decisions. it makes it difficult for us to make decisions and can cause us to make wrong decisions. In terms of health, it can cause high blood pressure, heart problems, weakening of the immune system, paralysis, delayed healing of wounds, various problems in pregnant women, and, worst of all, death.
Set your mobile phone to flight mode at least half an hour before bedtime. This is because the blue light emitted from your cell phone’s screen stimulates your brain to be awake and awake, inhibiting melatonin production. Blue light tricks your body into thinking it’s daylight.
Try to minimize the noise and light from devices such as alarms to optimize your bedroom environment. Make your bedroom a quiet, relaxing, clean, spacious, and pleasant place. A dark bedroom is best, so make the room as dark as possible by turning off anything that emits any light. Optimize your bedroom environment by eliminating external light and noise for better sleep.
When consumed late in the day, caffeine stimulates the nervous system and can stop the body from naturally relaxing at night. Consuming caffeine up to 6 hours before bedtime significantly affects sleep quality. Caffeine can stay high in your blood for 6-8 hours. Therefore, do not consume large amounts of coffee in the afternoon, especially if you are sensitive to caffeine or have trouble sleeping.
Exercise is one of the best science-backed ways to improve your sleep and health. Regular daytime exercise is one of the best ways to get a good night’s sleep.
Your body’s circadian rhythm works in a certain cycle, balancing itself with sunrise and sunset. Being consistent with your sleep and waking time helps your long-term sleep quality. Try to go into a regular sleep cycle, especially on weekends. If possible, try to wake up at a similar time each day and in a natural way.
Eating late at night can negatively affect both sleep quality and the natural release of melatonin. Eating plenty of food before going to bed can cause insufficient sleep and hormone disorders. However, some light meals and snacks a few hours before bed may be helpful.