healthy sleep
Sleeping is an action that covers a third of our lives. Sleeping has important effects on both our mental and physical health. It is a process that is necessary for us to live in a healthy way. It is also a process in which the brain is active but closed to external stimuli. Sleeping, contrary to what is known, is not a simple rest and silence process. Sleep has a very complex and mysterious nature. Sleep has functions such as regeneration and growth of the body, preservation of metabolic energy, learning and memory (REM). Our brain is active while sleeping. With this process, that is, while we sleep, our brain enters a neurophysiological regeneration and repair process. In addition, this process includes the storage of learned and preparation for alertness. In short, we can say that; Sleep has a very important place in the regeneration of the body and the proper functioning of the hormones.

A Healthy Sleep Should Consist of 4 or 5 Cycles

Healthy sleep basically consists of two phases: REM (Rapid Eye Movement) and Non-REM (Non Rapid Eye Movement). A normal sleep process has 4 or 5 cycles between REM and NonREM.

In the REM process, the physical state of brain activities is the most sedentary mode. The most important feature of REM sleep is rapid eye movements. In this way, dreams are also seen in this process. Pulse and breathing may be irregular and increase. There may also be irregular muscle movements.

In NonREM process, brain activities and metabolic rate are low. Pulse decreases. On the other hand, parasympathetic activity increases. The REM period is one-fifth of total sleep. In a normal sleep, the first REM occurs after 90-120 minutes on average. Sleep cycle and content can differ for most people. Because the sleep cycle and content may vary according to age.

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What Should You Do For a Good Sleep?

  • Sleep discipline is very important. For this reason, it is very important that your sleeping and awakening times are harmonious and constant. Also, having routines such as a warm bath that calms you before sleep will greatly improve your sleep quality.
  • If you sleep occasionally during the day except for night sleep, you should stop doing this. Because these intermittent long sleeps disrupt your sleep routines. For this reason, do not have sleep breaks for more than 1 hour during the day except for your night sleep.
  • You should associate your bed with sleep. Apart from sleeping activities, be careful not to do activities such as eating and watching television in your bed.
  • You should not consume beverages such as caffeine or alcohol before sleeping. Also, do not consume food during the hours close to sleep.
  • Be careful not to force yourself to go to bed before you get sleepy.
  • During the day, you should make sure that your room gets enough sunlight and is well ventilated.
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