Sleep is extremely important for the proper functioning of the body. The lack of it brings with it a number of factors that negatively influence our lives. Lack of sleep leads to fatigue, apathy, lack of concentration and excessive hunger. Therefore, people who do not have a restful sleep of at least 7-8 hours a night may experience excess weight and constant lack of energy.
Definition of quality sleep
Quality sleep is defined by three essential factors: duration, continuity and depth. Duration should allow the person to get enough rest, depending on age. For example, an adult needs 7-8 hours sleep per night. It is also important that sleep is not interrupted, ie to have continuity, but also depth, in order to facilitate physical and mental recovery.
Lack of sleep, serious effects on the body
According to a study on sleep, conducted in 2018, regular deprivation of rest leads to premature aging of the body. The study analyzed the sleep habits of over 10,000 people. It was found that people who did not sleep regularly 8 hours a night aged 8 years faster at the cellular and cerebral level.
Other sleep studies conducted over the years by researchers have shown that people who sleep less than 7 hours a night, in the long term, are prone to diseases such as depression, obesity, hypertension, anxiety, diabetes, obstructive sleep apnea. stroke, psychosis and cardiovascular disease.
Stages of sleep – what they are and what role they play
Sleep is divided into four stages. Thus, during the night, a person goes through a cycle of fomn several times. This cycle lasts about 90 minutes. Therefore, a person will go through 6-7 stages of sleep during the night.
With the number of hours slept it is limited so the number of cycles completed during the night will be lower.
Here are the four stages of the som:
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Stage 1 – is the easiest stage of sleep, lasting between one and five minutes. At this stage, breathing and heart rate slow down and the muscles relax.
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Stage 2 – is the stage that lasts the longest. The duration is 30-60 minutes and during this the breathing and the heart rate slow down even more, and the body temperature decreases.
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Stage 3 – this stage is also known as “deep sleep”. This lasts between 20 and 40 minutes, during which the body “repairs” its damaged tissues and cells.
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Stage 4 – also called REM sleep and is the stage associated with dreaming. The first REM cycle during the night lasts about 10 minutes, and the last can last up to an hour.
How many hours of sleep does a person need
An adult normally needs 7-9 hours sleep per night. Adolescents should sleep between 8 and 10 hours a night, students between 9 and 12 hours, and preschoolers between 10 and 13 hours.
Therefore, in order to have a healthy and trouble-free life, you need to give more importance to sleep.
What you can do to rest properly
1. Establish a sleep schedule
Depending on the time you have to wake up in the morning, set the time when you have to go to bed in the evening. For example, if you have to wake up at 8 o’clock and need 8-9 hours of sleep, it is important to fall asleep at 11:00.
2. Establish a routine
It can be hard to fall asleep at 11 o’clock if you are used to going to sleep after 12:00. Therefore, to make the process of falling asleep easier, it is important to establish a routine. This should include a relaxing shower or bath, reading a book and possibly listening to a relaxing song to fall asleep.
Do not watch TV or phone for at least an hour before going to bed. The light emitted by their screens will prevent you from falling asleep.
3. Play sports
Exercise and strenuous exercise stimulate blood flow to the brain and make you sleep deeper and more restful. It also helps you fall asleep easier.
4. Avoid energy drinks and alcohol
Drinks such as green or black tea, coffee, or other energy drinks lead to loss of sleep or restless and restless sleep. The same thing happens with alcohol. Therefore, if you have trouble sleeping, avoid consuming them. It is advisable not to eat them 4-5 hours before bedtime.
Photo sources: pexels.
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