Humans spend nearly a third of their day sleeping. Sleep is a really important factor in human life. Poor quality of sleep also reduces quality of life and threatens health.
Sleep plays an important role in our body. While we sleep, our body resets, and so does our brain. The waste products trapped in the brain are cleaned through sleep, and it is the glymphatic system that plays this role. The glymphatic system is like the brain’s sewage system. When deep sleep is reached, the glymphatic system reduces brain volume and allows waste products from the brain to escape. However, if there is not enough sleep, the glymphatic system cannot function properly to process waste products. As a result, blood flow is blocked and various diseases including dementia occur.
Sleep deprivation may also be an intermediate step towards Alzheimer’s. Alzheimer’s patients tend to have profoundly disturbed deep sleep. When sleep is deprived, abnormal proteins such as beta-amyloid accumulate and accumulate in the frontal lobe, which leads to a decrease in non-REM sleep. This makes Alzheimer’s worse.
In addition, it can be confirmed that the function of the body weakens when there is a lack of sleep. Thyroid function and immunity are lowered, and vaccine antibodies are not well produced. This increases your risk of getting cancer. In addition, if you do not sleep enough, the efficiency of fat metabolism decreases during waking hours, and muscle mass decreases, but body fat does not decrease well. This increases the risk of obesity and diabetes.
Even if you don’t get enough sleep for just one day, waste products build up in your brain. So getting enough sleep is very important. Here are 6 tips for a good night’s sleep.
6 tips to remember for a good night’s sleep
1. Do not exercise 2 hours before bedtime = If you exercise regularly, you can fall asleep quickly. However, after exercise, the body temperature rises slightly, which can interfere with sleep, so it is better to set an interval from bedtime.
2. Keep bedtime and wake time constant = It is a good idea to go to bed and wake up at the same time every day. Avoid napping for more than 20 minutes, as napping too long can disrupt your sleep pattern.
3. Avoid caffeine, nicotine and alcohol = Caffeine, nicotine, and alcohol have an arousal effect and interfere with sleep. In particular, it is good to avoid drinking and smoking near bedtime, and it is good to consume caffeine as much as possible in the morning.
4. Darken the bedroom and remove the electronics = Exposure to light during sleep reduces the quality of sleep. The same goes for electronics. If the electronic device is close to the bed, it keeps reaching for it. It is best to sleep in a dark state, away from lights and electronic devices as much as possible.
5. Avoid eating 3-4 hours before going to bed = When we eat food, our body starts working to digest it. So, eating before bed can make it difficult to fall asleep quickly.
6. Stretch before bed = Stretching before going to bed will help you get a good night’s sleep by releasing the muscles and muscles that were tired during the day. In addition, good blood circulation helps to sleep well and prevents morning edema.
(See Hidak YouTube: Guaranteed sleep! Essential stretches before bed to help you get a good night’s sleep)