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Sleep – An activity that takes up about 1/3 of your entire life. What exactly is it? The presence of sleep is so natural for us that we do not think about its essence on a daily basis.
Most often, in biological and psychological terms, it is defined as a state of immobility, cutting off the sequence of consciousness. There are two main phases of sleep: NREM and REM; the first is characterized by a slow, steady eye movement (NREM = non-rapid eye movement), the second, in which these movements are fast (REM = rapid eye movement) is a complete state of relaxation in which dreams appear.
Why is sleep actually important?
Although we call sleep rest, it is a state in which the brain, contrary to appearances, works at full capacity in some respects. The changes in brain activity occurring at night are the reasons why sleep contributes to the improvement of the efficiency of effective thinking, processing of emotions and memory. When our mind becomes quieter, memory traces are consolidated in it, i.e. what you have assimilated before going to bed. This is why you often hear that it is worth getting enough sleep before an important exam or speech. The sleep you get, however, must be of sufficient quality and you must not forget that it takes a certain amount of time during the night.
See also: The ideal length of sleep? Scientists know the answer
Facts and myths about sleep quality
Since sleep is so important to your brain’s efficiency, it’s obvious that it’s worth getting enough sleep. But what does that actually mean? Scientific recommendations (for example, the National Sleep Foundation) indicate 7-9 hours per night as optimal for an adult. The only exception should be people whose sleep period for real rest is shorter due to genetic determinants – but this is a rare case, on average, 1 in 4 million people.
The length of sleep is an important factor, but not the only one that you should pay attention to – also think about its quality, something that ensures its continuity and the absence of disruptions separating it into fragments. Partial sleep, during which you wake up many times and sometimes get out of bed, disrupts your sleep cycle.
Empirical research shows that we sleep much better during the dark hours; this balances the body’s natural circadian rhythm, the so-called biological clock. A properly functioning body clock affects our mental health, the efficiency of the circulatory system, metabolism and other key elements for our body that make up our overall health.
In order to improve the quality of sleep, it is worth using herbs. We recommend, for example, Drink and Sleep Healthy – Klimuszko herbal drink, which includes, among others water extracts of: hawthorn, lemon balm, flax, hops, chokeberry, lavender.
The effects of sleep deprivation
Research proves that both short and long periods of sleep deprivation have a very negative effect on the body. From the passages you have already read, you know what you can lose when your brain cannot enter into deep sleep, which allows you to start certain processes in it. Did you know that sleep deprivation can kill you faster than prolonged starvation? Or increase the level of pain you feel?
- Sleep deprivation and its importance for health. What can sleep disturbances lead to?
In the short term, the effects of sleep deprivation you may notice include lower efficiency during the day (speed of completing tasks, making decisions), problems with memory and concentration, and less creativity. In the long run, sleep deprivation leads to metabolic problems, cardiovascular and immune system disorders, disturbances in hormone production and regulation, and negatively affects mental health.
What to do to get a good night’s sleep?
How do you get to the point where your body is used to falling asleep at the right time? First, don’t be fooled by the feeling that your circadian rhythm is all right, and that your sleep quality cannot be improved when you tend to sleep like a baby under all conditions and fall asleep extremely quickly. It is a myth that these traits are an indicator of good sleep on a daily basis. Rather, these are signs that should worry you – such excess daytime sleepiness may be a symptom of chronic insomnia, a sleep disturbance such as sleep apnea – a very severe, temporary stopping of sleep – or just too little sleep at night. Falling asleep just like that, at any time, can be related to narcolepsy (a disease characterized by excessive sleepiness and loss of muscle tone) or a serious shift in the circadian cycle.
In order to improve the quality of sleep, drink an infusion of Trouble with Sleep – a mixture of herbs available on Medonet Market at a promotional price.
For those who are night owls and spontaneous naps on the bus during the day make up for the lack of nighttime sleep, there is hope. Research shows that such people can change their lifestyle and regulate the biological clock properly in as little as three weeks. In one of them, a group of people who go to bed late and get up late without the use of drugs tried to do so. The effect was achieved and they were helped by: targeted light exposure, fixed meal times, specific caffeine intake and exercise. Thanks to the modification of habits, the subjects made changes in sleep phases by about 2 hours, their stress level and frequency of depression, drowsiness decreased, and their basic cognitive abilities and physical condition improved.
Find out more: The ideal length of sleep. How much should you sleep to be healthy?
Reach for help in falling asleep
Your goal should not only be to sleep enough hours, but also to ensure the quality of this rest. If you feel that you have too much energy, negative thoughts in the evening, or you cannot fall asleep for other reasons, don’t hesitate to seek outside help. As long as the problem is not serious enough to see a specialist, you can try bedtime, evening meditation and sleep music.
You can find this type of recordings in the Polish Mindy application by going to the Sleep and relaxation or Music and sounds sections. As part of the “Peaceful Head” campaign prepared by Mindy and Medonet, you get access to the best promotional offer for access to the full library of recordings – a wide selection awaits you. If meditation doesn’t suit you, you can listen to the story or try “still” yoga (what is it? Turn on “Yoga nidra” in the app).
Good night!
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