HOW TO SLEEP BETTER EVERY NIGHT: The science of sleep
Part 1: THE SCIENCE INVOLVED IN SLEEP
Learning how to sleep better is crucial for long life and healthy lifestyles. Some of us chase the whole day for material gains and most leave behind what they labored for through mysterious ways due to stress and fatigue. Neglecting the most crucial thing, that is the cause of all these is abnormality.
If you want to learn how to sleep better then you are in the right place. This article will see you to everything you need to get a better sleep and leave healthier. I will take my time to explain the science of sleep and the reason why many people suffer severely from sleep deprivation without even knowing it.
At last offer practical tips for getting better sleep and sustaining more energy.
This article is in three parts: part (i), part (ii) and part (iii).
PART (I) The Science Involved In Sleep
Why do I have to sleep (the purpose)?
Imagine how we do power down from active human being we are during the day into the state of hibernation quietly after every day stress and activities. This tells us that sleep is one of the strangest things we do every day. Remember, average adult human spend up to 36% of his or her life asleep.
Then, what is sleep? Why is it so important to restore our bodies and minds with sleep? What is the effect on our lives when we are finally awake?
This leads us to the PURPOSES OF SLEEP.
There are multiple purposes which sleep serves which are very crucial to your body and brain. We will break them down gradually:
The first is restoration purposes: neurological disorders such as Alzheimer’s disease are as a result of our brain accumulating too much metabolic wastes every day we carry out our daily activities. Though, this is normal but excess of it is abnormal.
Good, now how do we get rid of these metabolic wastes? According to recent research, it was declared that sleep plays a crucial role in cleansing out our brain each night.
A little bit of these toxins can be cleaned out during wake but, true research has proven that a whole lot of these metabolic waste are well washed out two-folds-faster during thorough sleep.
Is it not remarkable the way this process works? This question should be left for your imaginations.
The brain glymphatic system take out trash more easily during sleep through brain cells, and actually, these brain cells shrink by 60 percent allowing the plymphatic system to do her job more efficiently.
The result is that, your brain is restored during sleep and you wake-up highly refreshed and with a clear mind.
The second purpose is; memory consolidation: the process that maintains and strengthens your long-term memory is called memory consolidation. And sleep is the number one memory consolidator, no doubt about that.
With fragmented or incomplete sleep you hamper your ability to form both concrete memory (memory about facts and figures) and emotional memory.
The final purpose is; metabolic health: sleeping 5.5 hours per night instead of 8.5 hours per night makes a lower proportion of energy you burn to come from fat while more comes from carbohydrates and protein. This is dangerous, as it can per-dispose you to fat gain and muscle loss.
NOTE THIS: Insulin insensitivity and metabolic syndrome that increases your risk of diabetes can be caused by insufficient sleep or abnormal sleep cycle.
The summary of this is to say that better sleep is crucial for your physical health and mental up-bringing. But wait a minute; if you are enjoying this lecture of HUMAN BEHAVIOR AND HABITUAL LIFESTYLES feel free to join my free email newsletter here: http://www.kingsleyanyi.com/newsletter.php for i share two articles every one week for free and you will be glad you did joined.
What quantity of sleep do I need (how much)?
From all indications so far, sleep is very important, but what quantity of sleep do you really need (how much)? To be able to answer this question, we have to use an experiment conducted oversea by researchers at University of Pennsylvania and Washington State University.
48 healthy men and women were gathered who have been averaging seven to eight hours sleep per night. Then, the researchers split the subjects into four groups.
The first group is to stay up 3 days without sleep.
Second group have to sleep 4 hours per night.
Third group slept for 6 hours per night.
Then, fourth group were given the opportunity to sleep for 8 hours per night.
In the finals, these three groups, 4, 6, and 8 hours of sleep per night. Subjects of examination were held for these patterns for two weeks. Within the period of experiment, the subject were tested on their physical and mental performance altogether.
You could imagine what happened at the end of the whole experiment, here is it------…..
No cognitive decrease, attention disorder or motto skill declines were displayed by the group who were allowed 8 hours sleep during the 14-days experiment.
Funny enough, the group with 4, 6 hours of sleep steadily declined with each day that passes by. The four hours group was the worst in performance, and the six hours didn’t fare much better. Finally, there were two findings that should be notable here:
First is, being indebted to sleep (sleep-debt): according to the researchers, sleep-debt have a cumulative tendency over time. This could be noticed in the research they conducted because, after one week 25% of the six hours group were falling asleep at random times throughout the day.
And worst to that, after two weeks the deficit performance encountered by the six hours group was nothing to write home about. Note this: if you get six hours sleep per night for two weeks, there will be thorough mental and physical decline that will measure the same thing as someone who stayed awake for 48hrs.
Secondly, the participants did not notice their own personal decline: but in actual sense they were getting worst each and every day that passes by. And that is why we are the bad judges of our own personal performance which we fall victim of all the time.
NEXT TIME WE CONTINUE WITH: "The effect of sleep deprivation (what it will cost you)"
Thank you and remain blessed!