The importance of sleep
Sleep is important. It is defined as a reversible and transient state, where there is a complex and prominent metabolic activity of the various systems, mainly the central nervous system, to which functions such as brain chemicals (the “neurotransmitters”) and hormonal substances, such as example growth hormone, consolidation of memory and learning and adequate maintenance of functions such as controlling blood pressure, blood glucose (blood sugar concentration) and heart rate.
Sleep
Not getting enough sleep is harmful, therefore it can contribute to countless problems such as depression, overweight, reduced cognitive processes, a weakened immune system, among many others. In short, sleep impacts everything from mood to health and productivity, but although we know that it is essential for our survival and correct functioning, we never give it due attention – we need 7 to 8 hours of sleep daily, however, 30% 40% of people sleep less than 6 hours.
Age Group and Ideal/Recommended Sleep Time
- 04-12 months 12 – 16h per day
- 01-02 years 11 – 14h per day
- 03-05 years 10 – 13h per day
- 06-12 years 9 – 12h per day
- 13-18 years 8 – 10h per day
It is important to know the three important phenomena that occur while we sleep:
– Our brain recharges; – Cell regeneration; – Hormonal release.
Sleep Stages
Our sleep is divided into four distinct phases, the first three are known as NREM sleep (also known as non-rapid eye movement sleep) and the last phase is REM sleep, known as rapid eye movement sleep.
1 – NREM sleep:
The body begins to transition between being awake and asleep, muscles begin to relax and heart rate, breathing and eye movements will slow down. Your brain waves will also begin to slow down, as these are more active when you are awake. This phase typically only lasts a few minutes.
2 – NREM sleep:
Deeper sleep phase than the previous one, while the heart rate and breathing continue to slow down, and the muscles become more relaxed. Body temperature will decrease and eye movements will stop. Brain waves will also slow down, and this phase is typically the longest of the four sleep phases.
3 – NREM sleep:
It is a significant component in feeling awake and refreshed the next day. Your breathing, heart rate and brain waves will drop to their lowest levels and your muscles will be as relaxed as possible. This phase will decrease in duration during the night. Most people report problems reaching phases two and three of the sleep cycle, making it more difficult to achieve deep sleep.
4 – REM sleep:
REM sleep phase, happens about 90 minutes after falling asleep. This is when your eyes move back and forth very quickly as your heart rate, breathing and blood pressure begin to increase. Sleeps occur during the REM phase, your arms and legs will be difficult to move in order to prevent you from moving during dreams. The duration of each REM cycle increases throughout the night. As you age, the length of this phase decreases, meaning you will spend more time in the NREM phases. These distinct phases will happen cyclically throughout the night until you wake up. For most people, each cycle lasts between 90 and 120 minutes.
Benefits
Sleeping well is essential to keep your health up to date. It is worth highlighting that sleeping well is not just associated with the number of hours of sleep. In fact, it is important to have a regular routine to get quality sleep. Faced with the increasingly hectic pace of life, especially in big cities and with the stress of everyday life, most people sleep less and less. These include people who suffer from sleep disorders, such as insomnia, which is quite common, and also obstructive sleep apnea. Therefore, having quality sleep can promote several benefits for the health of the body and mind. Not only does it strengthen the immune system, it can also stimulate the production of hormones that cause well-being and positively influence memory.
Benefits of sleep quality:
- Reduction in the risk of developing cardiovascular diseases and diabetes;
- Avoids accidents generated by fatigue;
- Improves immunity;
- Better weight control;
- Increased ability to concentrate;
- Improves mood and relationships with people;
Routine
In short, those who sleep well at night make the most of the day! This is, without a doubt, a statement proven by science, and which makes perfect sense for anyone who has already experienced nights of restful sleep. The truth is that a peaceful night is one of the pillars of health, and quality rest brings many benefits to our body and mind. A healthy sleep routine is important and should therefore be established from an early age.
Tips for a sleep routine, namely:
- Practice physical activity regularly;
- Dedicate some time of the day to contact with nature;
- Do not consume stimulants close to bedtime;
- Create a bedtime and get up routine;
- Try to go to bed early;
- Relax before bed;
- Create an environment conducive to making it easier to fall asleep (do not use screen lights, reduce the intensity of the light in the house);
- Remove any electronic object from the room;
- Dedicate the space only to your rest.
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