Hello there, sleep is the one of the basic requirement for the wellbeing of ones health. Healthier the sleep healthier is the person. as its very well said that ‘Sleep well live Well’. So lets understand the Sleep and how it affects us and what we should do for healthy sleep.
How you fall asleep
Our brain is the captain of the ship, as captain is well awake ship will sail smoothly i.e. you will be fresh and active. In our brain there is another Sub captain which is Hypothalamus which is a main center for controlling our awake ness. Hypothalamus, a peanut-sized thing has a groups of nerve cells that act as control centers affecting sleep and arousal. These clusters of thousands of cells that receive information about light and dark directly from our eyes and control Sleep cycle.
When Signals coming to your sleep center decrease from the body you start feeling sleepy.
The hypothalamus and the brain stem produce a brain chemical called GABA, adenosine and many others which acts to reduce the activity of arousal centers in the hypothalamus makes you feel sleepy.
What does sleep contains?
During Sleep many things happens in the body and still which is one mysteries till today. Many minor to major healings occurs at the subconcious level. for our knowledge we divide sleep into rapid eye movement (REM) sleep and non-REM sleep (which has three different stages).Non-REM sleep is a period of light sleep before you enter deeper sleep. You go through all stages of non-REM and REM sleep several times during a typical night, with increasingly longer, deeper REM periods occurring toward morning.
How much sleep you need?
Your need for sleep and your sleep patterns change as you age. Most adults need 7-9 hours of sleep a night.
Is your sleep healthy?
Insomnia– Lack of Sleeping
Insomnia is nothing but difficulty falling asleep and/or staying asleep. Taking thirty minutes or more to fall asleep or spending thirty minutes or more awake during the night indicates Insomnia. you may have symptoms like fatigue, daytime sleepiness, poor attention and aggression with reduced energy.
Hypersomnia – Excessive sleeping
you may complain of disabling excessive daytime sleepiness. it is difficult to maintain alertness during significant waking hours, with sleep occurring unintentionally that interfere with the daily routine
sleep apnea -sudden stopping of breathing
sleep apnea syndrome is caused by your upper airway getting blocked during breathing causing intermittent less supply of oxygen to brain and retention of carbon dioxide in your body and arousal from sleep. Obesity is a major reason for the development of obstructive sleep apnea, so watch your weight. Daytime sleepiness, snoring, and breathing pauses are important symptoms that may give clue for early diagnosis.
Unusual Sleep-Related Behaviors
Sexsomnia
Yes you heard it correct . In rare cases you may have abnormal sexual behaviors without recollecting it , including sexual intercourse with your bed partner or masturbation.
you may do things like kicking, punching or jumping from bed in response to violent dreams.
Tips for Getting a Good Night’s Sleep
Set a schedule – go to bed and wake up at the same time each day.
Exercise 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
Create a room for sleep – you should 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. Use your bed only for SEX AND SLEEP.
If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.
See your doctor if you have a problem sleeping or if you feel unusually tired during the day. Most sleep disorders can be treated effectively. Have a good sleep tonight.