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How sleep affects your health
Table of Contents
1. Sleep, its phases, and the factors that influence it
Studies of brain function, eyeballs, and subcutaneous muscle tension have shown that humans have 26 sleep cycles (A. Each organism is different and needs a different time to regenerate, but the average recommended sleep time is about 78 hours. Disturbances or lack of sleep can affect physical and mental balance disorders. Wichniak 2011).2. During the sleep cycle, there are two distinct phases:
A) without rapid eye movement (NREM) this phase has 3 stages: 1 stage transition from the waking state to the sleep phase, 2 phase sleep plate from which it is possible to wake up quickly, ?? 3 stage ?? deep sleep from which you can't wake up; b) with rapid movement of the eyeballs (REM), in this phase, sleep dreams appear.3. There's a light
regulates the circadian rhythm and affects the secretion of hormones, melatonin is a hormone produced by the esophagus, is dependent on, among other things, lighting is secreted when it gets dark, and its peak production occurs between 2:00 and 4:00 at night.4. There's a lot of noise
If there is noise, stress hormones are released cortisol, adrenaline, noradrenaline, which affect sleep quality and fatigue.5. It's just the right humidity
The humidity in winter is lower than in summer, the optimum is 50%.6. It's a meal
In addition, you should not eat spicy food, drink alcohol and caffeinated beverages at dinner, as your body temperature rises and this can cause difficulty falling asleep or waking up at night (M. before going to bed you should be neither too hungry nor too eaten, the optimal break between the last meal and bedtime should be about 23 hours.7. It's physical activity
Exogenous amino acid tryptophan is responsible for the production of melatonin. Daily moderate physical activity is important, but it is not recommended to exercise before bedtime, as it may affect the heart by increasing the heart rate during the first hours after falling asleep (t.e. self-produced, not produced by the body, must be supplied in the body with dietary supplements.8. How does a lack of sleep affect the body?
Too short or poor quality of sleep leads to overweight and obesity (G. This is related to metabolic changes in the body of the hormones leptin and ghrelin. If the sleep is too short, the level of leptin, which is responsible for reducing appetite, decreases and increases ghrelin, which increases hunger. Adequate amount of sleep affects the hormone economy of insulin other than leptin or ghrelin including cortisol and insulin. Insufficient amount of fast sleep over cortisol also affects glucose-insulin-sensitivity.
