Sleep is one of the most important aspects of health because it is essential for restoring physical and mental health. It refreshes the mind and repairs the body.
Any living thing needs sleep. Animals needs sleep just as much as humans and can have similar symptoms when there is not enough sleep.
Without a good night sleep, fatigue, poor concentration and memory loss can occur. It can also cause mood disturbances, impaired judgement and reaction time. Poor sleep can also cause poor physical coordination.
We all have a sleep cycle that occurs every 90 minutes. The sleep cycle usually comes in 4 stages as shown in the diagram.When night time hits the cycle begins. If we miss the cycle or the sleep train it will take another 90 minutes before you can fall asleep again.
The body’s internal clock tends to regulate when and how we sleep, which depends on the amount of light that is around at any given time. When the sun sets, the brain releases hormones that makes you tired.
In the morning however, exposure to the daylight suppresses these hormones and releases brain chemicals to keep you awake. This is why many people that do night shift at work can have a hard time sleeping because they are awake at night and sleep during the day.
Other things that prevent a good night sleep include:
- Stress
- Over-active mind
- Depression
- Consuming stimulants too close to sleep such as caffeine
- Sleep Apnoea
- Snoring
- Nightmares and night terrors
- Sleep walking
- Depression
- Obesity and weight gain
To get a good sleep most people need on average 8 to 10 hours of sleep per night. Usually when there is less then 8 hours of sleep, fatigue, restlessness, mood changes, and poor concentration can occur.
There are number of techniques that can be used in order to assist with sleep:
- Make sure the room is dark (especially for those who does night shift work
- Make sure the room is warm and your bed is comfortable
- Noise can disturb sleep: be in a quiet environment or wear ear plugs
- Dont consume any caffeine or vitamins such as B vitamins just before bed
- Relaxation and meditation techniques just before sleep
- In terms of snoring and sleep apnoea it needs to be checked by a sleep specialist because it can be dangerous if left untreated,
- Increasing foods that can assist with sleep. Magnesium rich foods can assist with sleep
For more information on sleep check out these websites which contain good information and tips on how to get a good night sleep.
- http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Sleep
- http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Sleep_problems_insomnia
- http://www.helpguide.org/life/sleep_tips.htm
- http://www.wikihow.com/Fall-Asleep
- http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379
Consult a health professional if sleep is becoming a problem.
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