Importance Of Getting Enough Sleep

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Sleeping is an essential part of our day to day life. We have a biological clock in our body. If we are deprived of sleep, it causes mental and physical health problems, long standing sleep deprivation causes depression, high blood pressure, giddiness, mental confusion any many other body effects, we have to sleep daily as per our need approximately 6 to 8 hours per day

Sleep is restorative. It is of benefit to both physical and mental health. It’s important for longevity. I’m not going to write you a book about this. You can google the benefits of sleep. Bar talks about brain's default state -- which is probably what happens during sleep. Sleeping and day-dreaming are ways for the brain to re-visit memories and let them sink in. During the night we forget irrelevant details from the past day, and re-visit interesting scenarios in many different ways. That way a good night of sleep is a little bit of time travel, to an alternate future which is based on the past. 


Sleeping well improves brain performance, mood, and health. Not getting enough, quality sleep on a regular basis increases the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.
Plants actually do the same thing. While taking energy from the sun they recharge themselves on a cellular level in order to build and break apart molecules to get them into a form they can use. When the light goes away, photosynthesis stops and the plant begins focusing on removing waste and transferring chemicals from one part to another to get ready for the next light appearance.

Sleep is required to balance the energy equation of what is used and what needs to be stored for use again.
This research report was specifically created to address the concerns of the proposed question: ‘Importance of getting enough sleep’. The results of the findings on the impact of sleep to a human being was conducted through research from establishments of governmental and university institutions, psychological associations, and health organizations. In short, the results of the findings indicate that sleep serves to be an important and vital activity in creating and maintaining a healthy life. This report will give a brief analysis on how sleep can lead to improvement of brain functionality through its restorative properties, and explore issues linked to deficiencies of sleep, as it creates preventable and problematic illnesses that lead to deterioration of mental and physical health.
It is also important to note what is defined as sleep deficiency:
Sleep deficiency: An adult receiving less than six hours of sleep a night
And extent of its duration of deficiency:
Acute: Lasting one to two days
Chronic: An ongoing habitual sleeping pattern
(Classifications of acute and chronic from Pressman)

Effects on Mental Health
Although not a sole and absolute factor, the mental well-being of a person directly correlates to the sleep the person receives. Deficiency in sleep is linked to mental illnesses and disorders such as behavioral problems. Depending on the classified deficiency of acute or chronic, these behavioral problems may range from light cases of deteriorated cognitive functions that allows for learning and problem solving to more severe issues such as chronic health problems that include psychiatric problems (BBC). Thus, getting adequate sleep is important for maintaining healthy brain functions and preventing issues may hinder and attribute to a person’s quality of life.
Effects on Physical Health
In terms of physical health, acquiring sufficient amount of sleep is important in allowing the human body to partake in vital functions such as the healing and repairing of important aspects relating to the heart and blood vessels. Furthermore, sleep acts as a major process in the development in adolescents and adults alike, increasing muscle growth for adults; overall growth in children and teen; and longevity as a reliable immune system is supported (NIH). Improved sleep promotes a balance of hormones that would otherwise lead to unfavorable imbalances of hormones that react to insulin and hunger cravings. Prolonged sleep deficiency can lead to preventable increase in risks of more serious illnesses including, but not limited to heart disease, diabetes, stroke, and kidney disease (APA).

Next Steps (Important Note and Tips for Improving Sleep)
It is important to realize the next steps that may be taken to promote sleep for improving a healthy lifestyle. It is unavoidable for some people that may encounter issues due to work or school that will require them to be unable to meet adequate amounts of sleep. However, it is important to note that “sleep debt” should be minimized to an acute level and avoid creating habits that will lead to chronic sleep deficiency that will ultimately bring about serious issues (NSF).


Sleep is very important part of life. The modern day hectic lifestyle, domestic tensions, office tensions etc. have made peaceful sleep a rarity for most people. 
Absence of peaceful or sound sleep adversely affect your health and your work as well. Many of those who suffer from sleep disorders visit doctors in the hope of overcoming this problem. In this article I will try to explain about meaning, importance, factors and reasons of getting enough sleep.
SLEEP CYCLE-
Sleep cycle is like a natural alarm clock. It lets your mind and body know when to wake up and when to start feeling tired at night. This is exactly like a mobile phone : after working hrs on your mobile ph. it start getting warm & sometimes stop responding to the commands of user( Hanging). After sometimes your mob. switched off automatically & restart. Now it starts responding again, similarly our body needs rest to refresh its internal & external organs. As we all know while we sleep our body not only relax or refresh itself but grows as well. We actually grows while we are sleeping not when we are working out in a gym. Usually sleep is based on whether its dark outside or light in the morning and how tired we are feeling?
WHAT HAPPENS WHEN WE ARE SLEEPING?
What is really going on in our brain while we are catching zzz’s each night?
Quite before, say in 1950’s scientists used to believe that as people are drifted off to sleep, their brains and bodies goes into a complete ‘shutdown’ mode that allowed them to recover from the previous day. But, researchers have now learned that sleep is a whole lot more complicated than they believed. It is much more of an active state comprising of multiple distinct stages.
A typical sleep cycle lasts for about 90 minutes during which we go through four stages of sleep. The first three stages will make up for NREM (Non-rapid Eye Movement) and the fourth stage is when REM (Rapid Eye Movement) Sleep occurs.
Understanding the different stages of sleep in human will also make us aware of how sleep and sleep related disorders like obstructive sleep apnea, sleep walking, etc are related to each other.
Here is everything you need to know about the different stages of sleep as to what happens inside our brain and body at each point in a sleep cycle.
DIFFERENT STAGES OF A SLEEP CUCLE:
NREM- Stage 1
This is the beginning of a sleep cycle, after you have closed your eyes and decided to sleep. It is considered as a transition stage between wakefulness and sleep.
This period of sleep typically lasts for about 5 to 10 minutes, just enough to allow your body to slow down and relax. At this point, your body muscles will slow down, your eyes rolls a bit, your heart beats become regular and your blood pressure decreases. Although, you are really sleeping, you may wake up feeling like you didn’t sleep at all.
NREM- Stage 2
Things will get serious as NREM stage 2 sleep kicks in. This stage of Non-Rapid Eye Movement sleep that usually lasts for approximately 20 minutes- is characterized by decrease in body temperature, slowing down of the heart rate and the brain producing more of rhythmic waves.
Since the stage 1 and stage 2 are the ‘light sleep’ stages of NREM sleep, during the course, your body will reduce its activity to prepare you to go into a deep sleep stage. Also, it becomes harder to wake you up at this point of time.
Did you know? We spend around 45% of the total duration of our nights in this stage.
NREM- Stage 3
This stage is the merger of 2 similar stages that were separated previously (Stage 3 and stage 4). It typically lasts for 35-40 minutes after falling asleep.
This stage is the beginning of deep sleep, as the brain begins to produce deep, slow brain waves known as delta waves. There will be no eye movement and muscle activity. During this stage, people become less responsive to noises and activities in the environment.
It is during this stage, our body produces most of PROLACTIN- a hormone that boosts our immunity system and manages inflammation. Also, the sleep during stage 3 decreases the production of stress hormone CORTISOL- that can otherwise cause anxiety, muscle breakdown and digestive problems. Hence it is more of a restorative sleep, when the body repairs muscles and tissues, stimulates growth and builds up energy for the next day.
Did you know? If you wake up during this NREM stage of sleep, you may feel disoriented during the first few minutes. Sleep walking tends to occur most often during this stage of deep sleep.
REM Sleep-
This is the final stage of any sleep cycle and as the name indicates, during this Rapid Eye Movement sleep, your eyes will move rapidly in all directions. The first REM sleep lasts for around 10 minutes and happens after having been asleep for at least 90 minutes. As the night passes by, REM stages get longer, in fact the last stage last for an hour.
When you enter REM or Rapid eye movement sleep, your respiration and brain activity increases with the exception of heart and lungs, also the muscles of your body will become paralyzed. Muscles paralysis in REM sleep also indicates occurrence of sleep apnea or sleep suffocate.
REM sleep represents 20-25% of the total sleep time. REM sleep follows NREM sleep and occurs 4-5 times during a normal 8- to 9-hour sleep period. The first REM period of the night may be less than 10 minutes in duration, while the last may exceed 60 minutes. In a normal night’s sleep, bouts of REM occur every 90 minutes.
When the person is extremely sleepy, the duration of each bout of REM sleep is very short or it may even be absent. REM sleep is usually associated with dreaming. During REM sleep, the eyeballs move rapidly, the heart rate and breathing become rapid and irregular, and the blood pressure rises. The muscles of the body are virtually paralyzed. The brain is highly active during REM sleep, and the overall brain metabolism may be increased by as much as 20%. The electrical activity recorded in the brain during REM sleep is similar to that which is recorded during wakefulness.
Infants have an overall greater total sleep time than any other age group. Their sleep time can be divided into multiple periods. In newborns, the total sleep duration in a day can be 14-16 hours. Over the first several months of life, sleep time decreases; by age 5-6 months, sleep consolidates into an overnight period with at least 1 nap during the day.
Did you know a baby's sleep cycle lasts only for 45 minutes and less than half of that is spent 'deeply' asleep. This is why they wake up so much and why if a baby falls asleep in your arms you shouldn't put them down until 15-20 mins later.
In adults, sleep of 8-8.4 hours is considered fully restorative. In some cultures, total sleep is often divided into an overnight sleep period of 6-7 hours and a nap of 1-2 hours.
Some people may need as little as 5 hours or as much as 10 hours of sleep every day. The period of time a person sleeps depends also on the fact whether he or she has been deprived of sleep in previous days. Sleeping too little creates a "sleep debt." This debt needs to be adjusted by sleeping for longer periods over the next few days. People tend to sleep more lightly and for shorter periods as they get older. Biological variations that occur in the course of 24 hours are called CIRCADIAN RHYTHMS. Circadian rhythms are controlled by the body’s biological clock. Many bodily functions follow the biologic clock, but sleep and wakefulness comprise the most important circadian rhythm. When we cross time zones, our circadian rhythms get disrupted leading to jet lag. It usually takes several days for our body rhythms to adjust to the new time.
Body temperature cycles are also under control of the hypothalamus. An increase in body temperature is seen during the course of the day and a decrease is observed during the night. The temperature peaks and troughs are thought to mirror the sleep rhythm. People working in shifts have an increased risk of heart, gastrointestinal, emotional, and mental problems. In order to evaluate and truly respect the importance of sleep, it is relevant to consider the symptoms that occur with the absence of proper sleep. First of all, the average duration of sleep should be around eight hours. Studies have shown that certain individuals are able to function with less sleep, with as little as six hours; however others are unable to function unless they have reached as many as ten hours of rest. Contrary to the common tendency of many to try to “sneak in extra Z’s” by hitting the snooze button over and over, this habit usually hinders the body’s collective sleep and reduces the time spent in REM (rapid eye movement). Burn outs do occur, if sleep deprivation continues to persist. Please do not ignore your sleep, coz once you land up in a burnout, it takes a long time to come back. May be on weekends or on a relaxed day, you could take a long long nap.
WHY IS YOUR MIND SO NOISY WHEN YOU ARE TRYING TO SLEEP?
1. In bed, you are alone, or with a loved one. Your defences are down. There is no social pressure. Your mind is free to consider things other than daytime concerns.
2. You are relaxed. Your fight or flight response is at a minimum.
3. It is dark so you are less concerned with appearances.
4. You are reclined. This means there is more blood flow to the brain.
These four factors alone allow your brain to turn on in ways it may not have been able to throughout the day. Also, we rush home late and jump into bed to get ready for an early day. Everyone needs time to process the day and relax before going to bed. Is that argument you had with your boss still on your mind? Did you forget to do something important today? Or maybe you are thinking about something you are planning next week...whatever it is, if it is keeping you awake for more than 20 minutes, you probably haven't done enough decompressing after your day and you might be better off getting up for awhile.
FEW USEFUL TIPS#
There are some simple tips to follow on your own if you are seeking a healthier sleep pattern. Studies acknowledge that noise, light, even a partner with sleeping troubles will easily influence the quality of sleep. Be aware of your nightly surroundings and make sure they are not interfering in achieving a healthy sleep pattern. There are many alternatives to try before depending on sleeping pills. In fact, many sleeping pills have adverse side effects, including trouble sleeping!
Tip #1 – Schedule sleep on your calendar. Each sleep cycle is about 90 minutes so you want to schedule 6 hours, 7.5 hours or 9 hours of sleep or else you’ll risk waking up groggy.
Tip #2 – Reframe sleep as a reward – see it as something you GET to do, not HAVE to do.
Tip #3 – Try to get some sun everyday for at least 30 minutes every morning.
Tip #4 – Turn off all blue lights or screens at least 90 minutes before bedtime.
Tip #5 – Cut caffeine after 12pm.
Tip #6 – Keep your bedroom cool (optimal temperature is 60-68 degrees Fahrenheit). Wear socks if you get cold.
Tip #7 – Try to sleep around 10-11pm. Shawn calls this the “money time” when it comes to sleep. Also, remember that it’s important to keep your sleep schedule consistent.
Tip #8 – Eat whole foods and more proteins and fats over carbs. Avoid drinking 3 hours and eating 90 minutes before you go to bed.
Tip #9 – Use an air ionizer or humidifier or open windows to get good air flow. Getting plants can help as well.
Tip #10 – Make sure your bedroom triggers sleep. Create a relaxed and calm room by using blackout curtains and keeping work and electronics away from the bedroom.
Tip #11 – Exercise in the morning or late afternoon. Remember that muscles grow from restorative sleep not just from training. Like sleep, schedule your workouts. Avoid late hrs workouts in the gym as it can disturb your sleep.
Tip #12 – Get a good mattress and know your preferred sleeping position.
Tip #13 – Meditate right after you wake up or when you go to bed to clear any mental clutter. When trying to sleep, relax your body with this technique.
Tip #14 – Wake up when the sun rises and go to bed around same time each night, (give or take 30 minutes). If you have trouble waking up early, try these ideas.
Tip #15 – Wear loose clothing or minimum clothes when sleeping.
Tip#16- most imp. Tip is: never think about so much for sleep & don't try to put extra efforts to sleep, it comes automatically & naturally.
Pick and choose the tips that work for you and your lifestyle.
Here I am sharing a proven technique for relaxing your body & it has worked very well for many ppl. try this out May be it worked for you too.
1. Goto bed and lie down on your back with your arms at your sides
2. Be fully aware of your breathing (in and out). Notice your abs moving up and down with your breath.
3. Once you are aware of your breath, pay attention to a part of your body when breathing in and relax that part when you breathe out. Start from the top of your body and repeat the process of awareness then relaxation for each body part all the way to the bottom (head -> eyes -> nose -> mouth -> shoulders -> chest -> stomach -> thighs -> calves -> feet -> toes).
I usually fall asleep fairly quickly. I don’t remember ever going past the shoulder.

This deep relaxation exercise helps to keep our mind from wandering and at the same time serves to relax our body. I use it all the time now and it works. The next time you can’t fall asleep, relax deeply by being mindful and then letting go of each part of your body.


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