Modern life can often move so quickly that you hardly have time to stop and relax. It can make having a restful night's sleep seem like a pipe dream.
But much like food and exercise, sleep is crucial for maintaining good health. Your emotions, health, and cognitive function all improve with adequate sleep.
Lack of regular, good-quality sleep increases the chance of developing a variety of illnesses and disorders. These include dementia and obesity as well as heart disease and stroke.
According to NIH sleep specialist Dr. Marishka Brown, getting a decent night's sleep involves more than simply how long you spend in bed. She lists three main components of healthy sleep. The first is your sleep schedule. Another is the quality of your sleep, which should be restful and unbroken. Last but not least is a regular sleeping routine.
Getting a good night's sleep might be particularly difficult for people who work the night shift or have unpredictable schedules. And times of extreme stress, like as the present pandemic, might interfere with our regular sleep patterns. But you can take a lot of steps to improve your sleep.
((Sleep to heal))
Why is sleep necessary? According to Dr. Maiken Nedergaard, a sleep researcher at the University of Rochester, many people mistakenly believe that sleep is just "down time" during which a fatigued brain can rest.
But that's incorrect, she counters. Your brain is active while you're sleeping. For instance, sleep helps your brain get ready for learning, remembering, and creating.
The brain has a drainage mechanism, which Nedergaard and her colleagues found, that clears pollutants as you sleep.
She says, "The brain completely alters function while we sleep. It functions almost like a kidney, clearing the system of waste.
Her team discovered that some of the proteins connected to Alzheimer's disease are removed from mice by the drainage system. During sleep, these poisons were eliminated from the brain twice as quickly.
According to Dr. Kenneth Wright Jr., a sleep researcher at the University of Colorado, sleep is a period when the immune system, blood vessels, and other bodily systems can heal themselves.
He explains that "certain repair processes" are carried out by the body most frequently or efficiently while we sleep. "Those processes will be interrupted if you don't get enough sleep.
((Myths and Facts about Sleep))
With age, your sleep requirements alter. Experts advise teens to receive between eight and ten hours a night, while school-age youngsters should get at least nine. The majority of adults require at least seven hours of sleep per night.
There are many misconceptions around sleep. One is that as people age, they require less sleep. That is untrue. Adults above age 18 still require the same amount. But as you age, your sleep may become less restful. Additionally, older people are more likely to use sleep-inducing drugs.
The idea that you may "catch up" on your days off is another sleep fallacy. Generally speaking, this isn't the case, according to researchers.
"You can benefit if you have one lousy night of sleep and take a nap or sleep longer the next night," adds Wright. "However, if you've been getting little sleep for a week, the weekend won't be enough for you to make up lost time. That kind of behaviour is unhealthy.
Wright and his team recently examined individuals who consistently get insufficient sleep. They compared them to sleep-deprived individuals who enjoyed weekend naps.
Lack of sleep resulted in weight gain for both groups of people. Additionally, their bodies' capacity to regulate blood sugar levels declined. Sleeping in on the weekend didn't help.
On the other hand, Brown claims that getting more sleep isn't necessarily better. Adults should seek medical attention if they are sleeping more than nine hours a night and yet don't feel rested, she says.
((Issues With Sleep))
Despite their best efforts, some people cannot sleep well enough due to medical issues. Sleep disorders are the name given to these issues.
Insomnia is the most typical sleep problem. According to Brown, insomnia is the inability to fall asleep or stay asleep on a regular basis. Despite having the time and a conducive setting for sleeping, this nevertheless occurs. You can feel worn out or unrested throughout the day as a result.
Short-term insomnia can cause people to have trouble falling or staying asleep for a few weeks or months. The pandemic has caused quite a few more people to experience this, according to Brown. Three months or longer are considered long-term for insomnia.
Another typical sleep issue is sleep apnea. The upper airway becomes clogged when you sleep if you have sleep apnea. Airflow is reduced or stopped as a result, causing nighttime awakenings. The condition might be harmful. It could cause other health issues if left untreated.
Consult your healthcare physician if you frequently experience sleep issues. They might ask you to keep a sleep journal for a few weeks to record your sleep patterns. They can perform tests as well, such as sleep studies. These check for sleeping problems.
((Increasing Sleep Quality))
Hearing how crucial sleep is when you're having difficulties falling asleep may frustrate you. But doing simple things can increase your chances of getting a good night's sleep. For advice on how to improve your daily sleep, see the Wise Choices box.
There are numerous common sleep disorders that can be treated. Many persons with insomnia can benefit from cognitive behavioural therapy for better sleep. Some folks can also benefit from medications.
The use of a CPAP machine is beneficial for many persons with sleep apnea. These devices maintain your airway open so you can breathe. Special mouthguards and a change in lifestyle are examples of additional treatments.
Brown advises everyone to "attempt to make sleep a priority as best you can." "Sleep is not a waste of time; it is biologically necessary.
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