In the modern, dynamic world, when very often people are forced to sacrifice sleep for work, meetings, training, and personal goals, one must learn the true value of a healthy night's sleep. The eighth and the last of the essential human commodities that have immense significance in people's lives is sleep.
Sleep is not only a process in which some physiological and psychological inactivity takes place: it is a process of physiological and psychological activity during which various restorative processes occur. It is divided into two main types: They are; NREM and REM sleep.
NREM Sleep
Non-rapid eye movement (NREM) occurs when one is falling asleep or the mind is at rest, that is, not thinking actively or alert. NREM which comprises of light and deep sleep is important in the physical healing. This phase involves rebuilding muscle and tissues and the immune system is also built during the course of this phase. NREM sleep is important in secretions of growth hormone that is necessary in these restorative activities.
REM Sleep
On the other hand, REM sleep is very important in memory consolidation, the process of learning, and facilitating of emotions. Both breathing rate and heart rate speed up in this stage of sleep, and the brain is highly active, and a person's dreams are usually very graphic. It has been also found that sleeping in REM stage assists in problem solving and thinking in various aspects, and consolidating information which has been perceived, acquiring and processing info during the day. The recall and new memory formation can be boosted when a sufficient REM sleep has been obtained.
Effects of Sleep Deprivation
Lack of sleep means extra demand on the body and in the longer term chronic sleep loss can have extreme consequences on health. Sleep deprivation has been associated with several physical health disorders such as cardiovascular diseases, diabetes, and obesity. It was also shown that lack of sleep results from the impairment of glucose homeostasis and increases the incidence of type 2 diabetes. It also affects hormones related to appetite which are the ghrelin and leptin this results in increased hunger and poor eating habits which leads to weight gain.
Cardiovascular Health
Consequently, their cardiovascular health is affected by lack of sleep, just like with reactive hypoglycemia. While the organism is asleep, the rate of beating of the heart and the pressure in the blood vessels go down so that the cardiovascular system gets repaired. Interference with this process occurs when an individual is deprived of sleep for long and this lead to increased blood pressure and hypertension and increased possibility of heart disease.
Mental Health
Mental health is another potential link with sleep. There are numerous indications that chronic sleep deficiency is associated with mental disorders and most of all with depression and anxiety disorders. It would therefore be clear that sleep has a very central role to play in the way mood and emotions are controlled. The lack of sleep can actually make the symptoms of depression worse and then there is a cycle of poor sleep and worsening of the condition. On the other hand, lack of sleep leads to mood swing and poor coping mechanisms throughout the entire day.
Cognitive Performance and Productivity
As for me, sleep has also its role in play contribute in as much as it is applied to cognitive output and productivity rates. A rested person is alert, has his or her concentration, and can easily work compared to a tired person. On the other hand, the effects of sleep deficiency are contrariwise experienced in the attentiveness, decision making as well as the aspect of problem solving. This could result into low implication of the performance at the workplace, many mistakes and therefore low productivity. Equally, evils of sleep depriving include that it increases the rates of incidences of accidents at workplace, and hampers judgement.
Improving Sleep Quality
Several factors of sleep hygiene can greatly enhance the quality of the sleep being obtained. Some of the measures that can be taken towards attaining quality sleep include having a fixed time on bed, making sure one's bedroom is conducive for sleep and practicing on how to relax before sleeping. Reducing screen time and promoting enjoyable activities in the hours preceding sleep, regulating the temperature of the bedroom and avoiding bright light, as well as correctly preparing for night can all help with sleep.
Exercise and Sleep
Other benefits arising from the incorporation of physical activity in one`s daily schedule include the ability to sleep better. This is about exercise, which plays part in sleep regulation, in that it brings about improved sleep quality. However, if the person exercises just before their bedtime, this means exercising in the evening prior to going to bed it may have a counterproductive effect and interfere with sleep.
Diet and Sleep
There are also responsibilities involving diet that has something to do with the quality of sleep of a person. Taking caffeine and heavy meals before going to bed has negative effects on falling asleep as well as on having a restful sleep. One possible mechanism through which it is possible to improve the quality of sleep is to choose the foods that contain tryptophan and magnesium and consume them regularly.
Treating Sleep Disorders
Treating sleep disorders is also important for well-being of a person. Pathologies as insomnia, sleep apnoea and restless legs syndrome interfere with sleep quality and may cause essential health problems. Thus, it is important that professional help and the right treatment for such disorders is sought in order to regain a normal sleep rhythm.
Conclusion
Consequently, and in a nutshell, sleep is integral to total health; it has direct impact on physical, psychological and emotive dimensions. Many hours of sleep and the establishment of good sleeping habits lead to quality of life and higher cognitive abilities as well as a lengthy healthy life. Because the tempo of a modern person's lifestyle constantly interferes with a healthy sleep-wake cycle, it is crucial to revisit the concept of sleep and its role in a healthy lifestyle.
