What are the Benefits of Regular Sleep?
The benefits of regular sleep can be listed as follows;
- By strengthening the immune system, the rate of catching diseases decreases.
- During sleep, body cells are renewed and damaged cells are repaired.
- The digestive system is both relaxed and regulated.
- The body synthesizes protein.
- Cell division takes place.
- Thanks to regular sleep, growth hormone is secreted in a healthy way.
- Regular sleep has positive effects on sexual life.
- It has positive effects on the healing of chronic pain.
- Weight control Regular sleep is very important. Irregular and unhealthy sleep patterns cause weight gain.
- Stress is regulated by regular sleep. Thanks to regular sleep, the stress situation is low.
- Regular sleep has positive effects on memory strengthening.
- It has positive effects on heart health.
- Regular sleep has positive effects on learning by increasing focus.
- It nourishes brain functions.
- It has positive effects on respiratory system, circulatory system, musculoskeletal system.
What Hours Should You Sleep?
- Melatonin It is a type of hormone that facilitates the transition to sleep and has a role in the healthy progression of the cycle between sleep and wakefulness. Melatonin hormone begins to be secreted in the evening hours and continues to be secreted increasingly until between 02.00 and 03.00 at night. At the same time, growth hormone, which helps protein production and proliferation of cells, is secreted at its highest level at 00.00. For this reason, it is necessary to be asleep at 23.00 at the latest. To summarize, the most productive hours of night sleep are between 23.00 and 03.00 hours.
- Exposure to excessive light during the day and before going to bed, watching television and dealing with cell phones for a long time, in short, exposure to blue light before sleep reduces sleep quality. It not only reduces the quality of sleep, but also reduces the secretion of the hormone melatonin, which negatively affects the functioning of the body system.
How Many Hours Should You Sleep?
The amount of sleep a person needs in order to have a healthy sleep process actually differs from person to person. Rather than the number of hours of sleep, the point to be considered is the quality of sleep. Sleep time varies according to the needs of the person. The age and gender of the person are effective factors on sleep time. However, if we generalize the sleep time, the ideal sleep time can be as follows;
- A newborn baby should sleep 18 to 20 hours.
- A small child should sleep 14 hours to 16 hours.
- School-age children should get 9 to 10 hours of sleep.
- Yetiadults 7 hours to 8 hours of sleep.
- The elderly should sleep between 5 hours and 7 hours.
What Happens If We Don't Get Regular Sleep?
One of the biggest problems of the age is sleep disorder. Some situations, such as the stressful life of the life and intense work tempo, negatively affect the sleep state. When the sleep pattern is disturbed, the person has an inefficient work pace during the day and his energy is at the lowest levels throughout the day.
If we do not sleep regularly, untreated diseases may occur, the body system does not work correctly and regularly, and conditions such as weakness, inefficient work, distraction, feeling unhappy, increased stress, feeling tired and exhausted occur throughout the day. These situations can cause misunderstanding by the people around. This negatively affects social life. At the same time, having an irregular sleep pattern and being distracted due to not getting enough sleep can cause traffic accidents and other accidents.
What Should Be Done for a Better Quality Sleep?
Suggestions for a quality sleep can be listed as follows;
- Just before going to sleep, instead of consuming caffeinated beverages such as tea, coffee and cola, milk or herbal tea can be consumed.
- Before going to sleep, you can take a warm shower or read a book.
- In the evening, instead of talking about things that will be on your mind, you can talk about things that will make you feel good.
- Sleeping for half an hour between 12:00 and 13:00 during the day facilitates the transition to sleep at night. However, you should not sleep for more than half an hour. Sleeping for more than half an hour makes it difficult to fall asleep at night.
- The fact that the bed temperature is not cold is another factor that facilitates the transition to sleep. An ideal bed temperature can help you fall asleep faster.
- Having the bedroom pitch dark helps you sleep more efficiently.
- Having the alarm set one meter away from the bed can make it easier to wake up in the morning.
- You must go to bed to go to sleep. Going to bed before going to bed can make it harder to sleep. The time to go to bed should be 23:00.
- The time to sleep and wake up should be the same every day, including weekends.
- Stretching movements can be done to make the transition to sleep easier.