Taking care of the quality of sleep as a step towards full health and happiness. How to become healthy and merciful?

We spend about a third of our day sleeping. Like water and food, sleep is a necessity for our body, and its quality is an excellent indicator of cognitive and physical health.

Sleep is a recovery time.

Most of us underestimate the importance of a good sleep. But sleep is not just a rest. Sleep is a time of purification. The space between brain cells during sleep expands, cleansed from harmful toxins, including toxic proteins like beta-amyloid (binds to Alzheimer's disease), free radicals, products of metabolism; detoxification occurs, cell health improves. This is the time of operation of the glymphatic system - a unique brain process to remove "trash", which is launched during deep sleep. In this state we sleep soundly, without dreams, muscles are relaxed, the body is calm and still, there is no need to watch over it - just the ideal period for the brain to take care of itself. For the successful work of the glymphatic system, it is important to take care that sleep does not interrupt, especially in the first part of the night. Lack of sleep also contributes to the gradual accumulation of toxins, which eventually harm the brain.

Sleep is a recovery time.

During sleep, the amount of growth hormone increases, thanks to which new cells of the body, including in the brain, are regenerated and formed. Many reparative processes take place.

We can say that the quality of our life depends on the quality of sleep. Sleep is important for a number of brain functions, affects almost all types of tissues and systems of the body, metabolism, immunity and mood. Our body is strong enough, we can not sleep for years, and do not pay much attention to certain negative aspects. But over time, they manifest themselves more vividly, violated the psycho-emotional and physical condition of the person. Increased adrenaline, slow reactions, impaired thinking, memory, decreased ability to concentrate, learn, a constant level of stress - are only external manifestations of chronic sleep deprivation. Our immune system is exhausted, and irreversible processes occur in the brain. Studies show that chronic lack of sleep or its poor quality increases the risk of cardiovascular disease, diabetes and obesity, high blood pressure and depression.

Blue light is the enemy of a healthy sleep.

Smartphones, TVs, tablets, computers and other electronic devices emit light in the blue zone of the visible spectrum, stimulates the production of the hormones "hunger" and "awakening" - Greenland and cortisol and suppresses the production of melatonin - "sleep hormone". One of the main functions of melatonin is:

  • Regulation of the endocrine system, blood pressure
  • Slowing down the aging process, antioxidant effect
  • Enhancing the efficiency of immune system functioning

In addition, melatonin participates in the regulation of the functions of the digestive tract, the work of the brain cells. Adequate content of hormone in the body improves the emotional state, reduces anxiety.

Tips on sleep hygiene:

According to experiments, under the influence of melatonin increases the content of GABA (gamma-aminobutyric acid) and serotonin (happiness hormone). GABA is a neurotransmitter that slows down the speed of nerve impulses and makes muscles relax, reducing the activity of neurons associated with feelings of fear or anxiety. In particular, under the influence of GABA, energy processes and blood supply to cells in the brain are activated, the respiratory activity of tissues increases, and brain glucose utilization improves. GABA inhibiting nerve transmission is essential for brain function. Violation of acid synthesis and metabolism leads to numerous negative nerve effects.

Tips on sleep hygiene:

  1. If after sunset you are still working with an electronic device, download a program that will change the blue light from the device screen (e.g. justgetflux.com), use the option of night mode (yellow screen) on smartphones (you can set the auto mode), replace the bulbs in the bedroom with those not shining in the blue spectrum;
  2. Try to go to bed until 23.00, it will positively affect the hormonal background, respectively, on your mood and well-being.
  3. Before going to bed, turn off the electronic devices. Electromagnetic fields created by technology - an unfavorable environment for sleep.
  4. Avoid heavy dishes in the evening.
  5. Avoid stimulants such as caffeine, green tea, etc. in the afternoon.
  6. Avoid physical activity before bed, practice in the morning to stabilize the adrenaline level until the evening.
  7. Meditate. According to research results, regular meditation brings many positive changes, such as reduced stress levels, improved sleep quality, increased levels of GABA, increased hippocampus (responsible for the storage and processing of spatial information, involved in the mechanisms of emotion formation and memory consolidation).
  8. One of the reasons for insomnia is magnesium deficiency. It is responsible for the ability of the nervous system to relax. Take a course of magnesium (better absorbed in the form of citrate).

Sleep well!