The benefits of good sleep

 Definition: 

Delaying sleep time to late hours of the night, and it is one of the bad habits that many follow, and it can be for pathological reasons, and this leads to an imbalance in the circadian rhythm (an internal clock that regulates some biological functions) of the body. The circadian rhythm involves alertness during day and night sleep; Its disorder leads to a disturbance in the production of melatonin (a hormone in the body that helps regulate sleep and its production is affected by sunlight). When a person is exposed to light, melatonin levels are low, but when the light decreases as in the evening, melatonin increases in the body, which leads to sleep.

The benefits of good sleep: 

The biggest benefit of sleep is that it promotes health in many different ways. It is also an essential part of a healthy lifestyle, and its benefits include: 

Gives energy for more activity during the day.

It helps the body fight disease by enhancing the immune system's defensive response.

Reduce the risks of high blood pressure and heart attacks.

Reducing the risk of developing type 2 diabetes, by helping the body maintain appropriate blood sugar levels.

weight control; It helps the body regulate the hormones that control appetite and metabolism.

Mental safety, as it helps reduce feelings of frustration, anxiety and depression.

Enhances cognitive abilities, as well as aiding focus and thinking.

improve alertness; This reduces the risk of injuries and accidents. 

Best times to sleep:  

No one bedtime is best for everyone; It depends on how much sleep a person needs, and when they need to wake up, they are able to get up and get out of bed without an alarm, and to determine the ideal bedtime.

Reasons to stay up:

Delayed sleep disorder syndrome (the inability to nap until 2 or 3 in the morning).

The nature of the work, especially if the person works during the night.

Psychological disorders such as anxiety, stress and depression.

Watching TV programs and social networking sites all night long.

Increasing leisure time, so the person tries to fill it up by staying up late.

Drinking stimulants at night, such as coffee, tea, etc.

Time difference during travel, which leads to an imbalance in the timing of sleep and wake up.

disturbed breathing during sleep; Where a person wakes up from sleep several times.

Sleep-related movement disorders (a syndrome in which a person moves their legs involuntarily at night and is unable to sleep).

Disturbed awakening without sleep for 24 hours.

Disadvantages and risks of staying up late:  

Excessive sleepiness during the day and at work.

Difficulty falling asleep or staying asleep for a long time.

lack of energy;

difficulty concentrating

headache;

Bad mood and nervousness.

work injuries.

Costly errors at work.

Accidents related to driving and drowsiness.

Taking drugs or alcohol to improve sleep.

Long-term increased health risks include: 

Frequent infections, colds and flu.

Increased risk of developing cancer.

Increased cholesterol in the blood.

heart disease;

obesity;

Tips to get a good night's sleep:  

Ensure that the bedroom helps to sleep well, as the presence of the appropriate environment helps to sleep and continue with it.

Use the bed only for sleeping, and avoid watching TV, talking on the phone, or eating in it.

Remove technology from the bedroom as much as possible (eg: TV, computer or other electronics).

remove the wall clock from the bedroom; To avoid watching the clock while trying to sleep.

Make sure the bedroom is dark, and the use of curtains and blankets can help block the light from outside.

Ensure a calm environment for sleeping, using: 

Heavy curtains to block out the light.

Answering machine and telephone disconnection in the bedroom.

Ensure a reasonably cool environment. Overly warm bedrooms are not conducive to good sleep.

Ensure good ventilation and open windows whenever possible.

Avoid using chemicals in the bedroom (such as: air fresheners, nail polish).

Avoid mental or physical stimulation such as watching TV right before bed.

Use a high-quality mattress that is firm but comfortable, as well as a good hypoallergenic pillow that helps align the spine and properly support the neck and back.

Use 100% cotton sheets to reduce irritation, making sure to wash bed linens regularly.

Wear comfortable, soft, and non-restrictive sleepwear.

Essential oils (such as: lavender or rose) can be used as they have a calming and relaxing scent.

Go to bed only when you feel sleepy or tired, and when you are unable to fall asleep within 20 minutes, you should leave bed and do light activity.

Bedtime routine: 

The body takes some time to transition from daytime activity to sleep; Therefore, you should allocate about 20 to 30 minutes to create a bedtime routine to get a restful sleep, thus: 

Make a regular sleep schedule to train the body's biological clock.

Make regular bedtimes (eg from 10 p.m. to 6 a.m.).

Get up at the same time every day, regardless of how much sleep the night before.

Avoid oversleeping, even on weekends or vacations.

Avoid naps, especially in the late afternoon or evening.

Do an evening routine starting 30 minutes or an hour before bed, such as: 

Take a warm bath.

Take care to read, while avoiding reading in bed.

Avoid eating within two hours of bedtime.

Avoid spicy foods, as they may help reflux or heartburn.

Avoid taking fluids within two hours of bedtime; To avoid getting up and going to the bathroom in the middle of the night.

Avoid caffeine late in the day (eg coffee or tea).

Do physical activity late in the day but at least 4 hours before bedtime.

Avoid sitting in bed thinking about the challenges of the next day or the future.

practicing breathing and relaxation exercises; It helps relieve stress and relax completely.