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How to sleep better to stay healthy?

Given the current state of the world, it is not surprising that so many people suffer from lack of sleep. With everything going on, it’s hard to get a good night’s rest. Whether it’s worrying about the pandemic or trying to balance work and private life, there are many factors working against us. And, unfortunately, that means our health suffers. A lack of sleep can lead to all sorts of problems, from a weakened immune system to difficulty concentrating at work. In fact, studies have shown that we’ve lost between an hour and an hour and a half of sleep over the past century. This is a considerable lapse of time, which has harmful consequences on our health. So what can we do? First, we must try to sleep more. This means going to bed earlier and waking up later. It may not be possible to get eight hours of sleep every night, but even an extra hour can make a big difference. Also, we need to make sure that we use our bedroom for sleeping and nothing else. This means thatdo not work in bed or watch television. Finally, we need to create a bedtime routine that will help us relax before we fall asleep. As with everything else in life, a little planning can go a long way toward getting a good night’s rest.

What is sleep?

Definition

sleep is A state of conscience reduced which separates two periods of awakening. It is characterized by loss of alertness, decreased muscle tone and partial preservation of sensory perception. Sleep is essential for physical and mental health; it allows the body to rest and repair itself, and gives the brain the ability to consolidate memories and process information. Most people need about eight hours of sleep per night, but some may need more or less. People who don’t get enough sleep are at risk of serious health problems, including obesity, heart disease and depression. Many factors can cause sleep problemsnotably stress, anxiety, medications and medical conditions. If you have trouble sleeping, talk to your doctor about ways to improve your sleep hygiene or treat underlying conditions.

Better sleep for health

Understanding Sleep

There are two types of sleep. the paradoxical sleep (REM, rapid eye movement) and the non-REM sleep (NREM, non-REM). REM sleep is when we dream, and slow-wave sleep is divided into three stages: light sleep, deep sleep and very deep sleep. We pass through these stages several times during the night.
During light sleep, our breathing and heart rate slow down. This is the stage where we fall asleep for the first time. Deep sleep is when our body repairs itself. Growth hormone is released during deep sleep, which promotes cell regeneration and muscle growth. Ultra-deep sleep is the deepest stage of NREM sleep. It is at this stage that our body heals wounds and fights infections.
REM sleep is important for memory function and emotional regulation. Dreams occur during REM sleep, which helps us process our emotions and experiences of the day. REM sleep also contributes to improve creative thinking.

The benefits of sleep

A good night’s sleep has many benefits. First, adequate sleep helps improve our cognitive function and allows us to concentrate better during the day. It also helps boost our immunity, which is important for fighting infection and disease. Getting enough sleep is also essential to maintain a healthy weight ; studies have shown that people who don’t get enough sleep are more likely to be overweight or obese. In addition, getting enough rest can help improve our mood and reduce our stress level. Clearly, then, there are many good reasons to make sure we get enough rest.

Everyone needs a good night’s sleep to work best. However, for many people, getting a good night’s sleep is easier said than done. A number of factors can contribute to insomnia, but one of the most common is disruption of the natural rhythm of sleep. This may be due to working late at night, sleeping during the day, or jet lag. It is important to get to know your own body and its sleep habits in order to better respect its natural rhythm. If you have sleep problems, it is useful to keep a sleep diary in which you note your bedtime and wake-up times, and try to stick to it as much as possible, even on weekends and during holidays. It is also important to plan a relaxation period before going to bed as accepting the surprise of a spa offered to you, at least an hour before going to bed. It can also be helpful to establish a bedtime routine by drinking a cup of tea, reading or listening to music. The main thing is to stimulate only one sense at a time.
From a point of view dietetic, be sure to have a light meal before bed, and focus on foods rich in tryptophan. Indeed, the latter will allow a better synthesis of melatonin, the sleep hormone.

get back to sleep

How to get back to sleep?

Conclusion

Getting enough sleep is important for our overall health and well-being. The benefits of a good night’s sleep are numerous, including improved cognitive function, boosted immunity, and maintenance of a healthy weight. To get a good night’s sleep, establish a regular sleep schedule and create an ideal sleeping environment in your room. Finally, avoid caffeine and alcohol before bed.

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