Sleep is one of the most precious commodities of human life and has been a subject of interest since time immemorial. Every human being craves a good night’s sleep, as it presents an opportunity to reset, rewind and being anew, refreshed and active! The way we sleep and how much we sleep determines a lot about how productive, healthy and happy we are. Scientists and medical practitioners have investigated and found links of sleep with various behavioural, mental and physical functions, to determine the exact reason why we sleep.
A major study, proposed in 2013, has found an answer to that question. As per the theory, sleep allows the brain to clean itself, releasing toxins and other waste produced throughout the day. This helps to cleanse our brain and give the refreshed feeling we get after a good night’s sleep.
Let us understand more about this theory and discover the various ways to make your sleep more productive and rewarding!
Their findings indicate that sleep can be directly correlated to the clean-up of the brain as:
- A large amount of cerebrovascular fluid flowed through the brain during sleep, which helps to rid the brain of toxins
- The interstitial spaces between brain cells are enlarged during the sleep cycle, allowing fluids to flow more freely
- These brain activities of clearing waste are critical to help battle neurological conditions like dementia, Alzheimer’s and strokes. The results observed that lack of sleep could play a role in such circumstances.
This direct correlation of sleep with various neurological conditions showcases the importance of getting proper rest. Nedergaard also mentions how this is important, especially when observing the effects on humans who work late shifts or the entire night and how the imbalance in their sleep schedule could be detrimental to their overall health.
The research establishes that sleep deprivation, lack of proper rest and issues related to getting quality sleep has a direct impact on mental and physical health. Not just tiredness and difficulty in concentration, various psychological problems could occur due to improper sleep. This makes it extremely important to get proper sleep, allowing sufficient time off every night to ensure you are well-rested.
How Can We Sleep Effectively?
As the theory suggests, a good night’s sleep is essential for the overall health of human beings. However, research indicates that in the past few decades, the quality, as well as the amount of sleep of adults, have declined drastically. This has led to an increase in overall weight, lack of energy and decrease in overall productivity.
To get proper sleep, the following are a few suggestions and tips to create a better sleep schedule:
For most animals, the setting of the sun kicks in the bodily reaction to rest and recuperate. With humans too, that was the case until the discovery of fire and now electricity. The addition of light has enabled humans to dispel the darkness of the night and be more efficient. While this has increased productive time for us, it disrupts the human sleep pattern. Bright light or blue light has been known to trigger the brain to stay awake, and as smartphone displays get more dazzling, the disruption in sleep schedule has been immense.
Create a habit of dimming the lights around 9 pm and make your room completely dark before its time for bed. If you have a habit of using the smartphone at night, cut down on it and enable night mode to block the blue light that’s emitted from the screen. Just doing this simple thing has showcased to increase sleep productivity significantly.
Create A Sleep Schedule
The modern lifestyle has led to erratic schedules, and there is no proper time to go to sleep. Although it is okay to enjoy a night out once in a while, doing so frequently may not be the smartest thing to do. To ensure your body naturally gets to sleep, follow a sleep schedule and maintain it for a few days.
Once your body clock for sleep kicks in, you will not have difficulty falling asleep when its bedtime. This will also help to get good quality and quantity sleep and will have you wake up naturally too, without the sound of the alarm buzzing you awake!
Watch What You Eat, & Drink
Another essential factor of the modern lifestyle that impacts sleep is the habit of overeating and eating too late. Having late-night dinners which are heavy often tend to impact your sleep and even though you may feel sleepy, your body takes additional time to adjust. Try to have dinner at least 3 hours before you plan to head off to bed. If you must, eat a light meal and have some warm water to ensure that you don’t feel hungry late at night.
Watch not just what you eat, but also what you drink. Alcohol and other beverages may not be the best idea if you plan to get healthy sleep. Although it may seem that alcohol helps you fall asleep quicker, it is actually hard for the body to sleep as alcohol is known to lead to sleep apnea, snoring, and disrupted sleep patterns.
Exercise Regularly, But Not Late In The Night
A hard day’s work helps to get a good night’s sleep and exercising has a direct impact on your sleep. Adults who exercise regularly tend to sleep better and fall asleep a lot quicker. Exercise has shown to reduce the time to fall asleep by 55% while increasing the overall sleep time by 18%.
However, that does not mean you can exercise before you hit the bed and expect the same results. Performing a physically strenuous activity before you sleep can disrupt your natural sleep pattern, as the increase in activity pumps up the body to get active. Exercise stimulates your body’s alertness and has an impact on your hormones with the rush of epinephrine and adrenaline. Doing so at night will disrupt your sleep hormones and studies have shown an adverse effect. A casual walk or stroll may be helpful, but a heavy workout is a complete no-no!
Get A Comfortable Bed & Mattress
Your mattress and your bed may seem like a trivial thing, but has a significant impact on the quality of your sleep. If your mattress and cushion are not suitable for your sleeping habit, it will result in you waking up often and even hamper you from falling asleep quickly. If you are having problems sleeping, try out a comfortable mattress or a new pillow to see if there is any change.
Also, make sure you are creating a comfortable space for yourself when you go to sleep. Not just the lighting, also make sure the room temperature is correctly set to ensure you fall asleep and do not wake up either sweating or freezing in the middle of the night.
The bottom line: Sleep is essential for your health
Humans are the only species that willingly delay their sleep. But very few realize that a healthy sleep schedule is just as important as diet or exercise to keep oneself healthy. Without the right amount of sleep, even the best exercise regime may not have the effect one expects.
So follow the healthy sleep habits, and get at least 8–9 hours of sleep to decrease the risk of developing heart disease, health issues as well as neurological problems. Although the right amount of sleep and the quality of sleep is relative for every human being, the easiest way to know you are getting your quota of sleep is doing some self-analysis. Are you well-rested, fresh and rejuvenated when you get up in the morning? Do you feel drowsy despite getting the right amount of sleep? These answers could be a good start to know where you stand and how you can improve the quality of your sleep.
If you’re interested in making sleep a priority, abide by the tips tonight and make your sleep environment ideally suited for optimal and healthy sleep.
Kulala ni mojawapo ya vitu muhimu zaidi katika maisha ya binadamu na imekuwa jambo la kupendeza tangu nyakati za kale. Kila binadamu hutamani usingizi mzuri wa usiku, kwa kuwa hutoa fursa ya kuanzisha upya, kurudi nyuma na kuwa mpya, upya na hai! Jinsi tunavyolala na kiasi tunacholala huamua jinsi tunavyofanya kazi, afya na furaha. Wanasayansi na wataalamu wa matibabu wamechunguza na kugundua uhusiano kati ya usingizi na tabia mbalimbali, kazi za akili na za kimwili, ili kuamua sababu halisi ya nini tunalala. Uchunguzi uliofanywa mwaka 2013 ulijibu swali hilo. Kwa mujibu wa nadharia hiyo, usingizi unaruhusu ubongo kujisafisha, na kutolewa sumu na taka nyingine zinazozalishwa wakati wa mchana. Hii husaidia kusafisha ubongo wetu na kutoa hisia ya kuburudishwa tunayoipata baada ya usingizi mzuri wa usiku. Hebu tuelewe zaidi juu ya nadharia hii na kugundua njia mbalimbali za kufanya usingizi wako uwe wenye matokeo zaidi na wenye kuthawabisha! Utafiti huo unaonyesha kuwa usingizi una uhusiano wa moja kwa moja na kusafisha ubongo, kwa sababu kiasi kikubwa cha umajimaji wa ubongo hutiririka kupitia ubongo wakati wa usingizi, na kusaidia kuondoa sumu kwenye ubongo. Matokeo yalionyesha kwamba kukosa usingizi kunaweza kuwa na matokeo katika hali hizo. Uhusiano huu wa moja kwa moja wa usingizi na hali mbalimbali za neva unaonyesha umuhimu wa kupumzika vizuri. Nedergaard pia anataja jinsi hii ni muhimu, haswa wakati wa kuchunguza athari kwa wanadamu ambao hufanya kazi ya usiku au usiku mzima na jinsi ukosefu wa usawa katika ratiba yao ya usingizi unaweza kuharibu afya yao kwa ujumla. Utafiti huo unaonyesha kwamba ukosefu wa usingizi, ukosefu wa mapumziko ya kutosha na masuala yanayohusiana na kupata usingizi wa ubora yana athari ya moja kwa moja kwa afya ya akili na kimwili. Si uchovu tu na ugumu wa kukaza fikira, matatizo mbalimbali ya kisaikolojia yanaweza kutokea kwa sababu ya usingizi usiofaa. Hii inafanya kuwa muhimu sana kupata usingizi wa kutosha, kuruhusu muda wa kutosha kila usiku kuhakikisha wewe ni vizuri kupumzika. Twaweza Kulala Jinsi Gani? Kama nadharia inavyoonyesha, usingizi mzuri wa usiku ni muhimu kwa afya ya jumla ya wanadamu. Hata hivyo, utafiti unaonyesha kwamba katika miongo michache iliyopita, kiasi na ubora wa usingizi wa watu wazima umepungua sana. Hii imesababisha ongezeko la uzito wa jumla, ukosefu wa nishati na kupungua kwa uzalishaji wa jumla. Ili kupata usingizi wa kutosha, hapa chini kuna mapendekezo na vidokezo kadhaa vya kuunda ratiba bora ya usingizi: Kwa wanyama wengi, jua linapoingia, mwili huanza kujibu kwa kupumzika na kupumzika. Kwa wanadamu pia, ndivyo ilivyokuwa hadi ugunduzi wa moto na sasa umeme. Kuongezwa kwa nuru kumefanya wanadamu waweze kuondoa giza la usiku na kuwa na matokeo zaidi. Ingawa hilo limeongeza wakati wetu wa kutengeneza, linaharibu utaratibu wa usingizi wa binadamu. Nuru ya bluu au mwanga mkali huchochea ubongo kukaa macho, na wakati skrini za simu za mkononi zinapokuwa na mwangaza zaidi, usumbufu katika ratiba ya usingizi umekuwa mkubwa. Jifunze kutumia taa za giza karibu saa 9 jioni na kufanya chumba chako kiwe na giza kabisa kabla ya kwenda kulala. Kama una tabia ya kutumia smartphone usiku, kupunguza juu yake na kuwezesha hali ya usiku kuzuia mwanga wa bluu kwamba ni iliyotolewa kutoka screen. Kufanya jambo hili rahisi kumethibitika kuongeza uzalishaji wa usingizi kwa kiasi kikubwa. Kujiandaa kwa ajili ya usingizi: Maisha ya kisasa yametokeza ratiba zisizo za kawaida, na hakuna wakati unaofaa wa kulala. Ingawa ni sawa kufurahia usiku mmoja mara kwa mara, kufanya hivyo mara kwa mara huenda isiwe jambo la busara kufanya. Ili kuhakikisha mwili wako unalala kwa kawaida, fuata ratiba ya usingizi na uishike kwa siku chache. Mara tu saa ya mwili wako inapoanza kufanya kazi, utakuwa na wakati mzuri wa kulala. Hii pia itakusaidia kupata usingizi mzuri wa ubora na wingi na itakufanya uamke kwa kawaida pia, bila sauti ya kengele kukuzuia! "Kumbuka, ""Kila kitu unachokula na kunywa ni muhimu kwa afya yako, na ni muhimu kwa afya yako ya mwili, na kwa afya ya mwili wako, na kwa afya ya mwili wako, na kwa afya ya mwili wako." Kula chakula cha jioni cha usiku wa manane mara nyingi huathiri usingizi wako, na ingawa unaweza kuhisi usingizi, mwili wako huchukua muda wa ziada kurekebisha. Jitahidi kula chakula cha jioni angalau saa tatu kabla ya kwenda kulala. Ikiwa ni lazima, kula mlo mwepesi na kunywa maji ya joto ili kuhakikisha kwamba hujisikia njaa usiku wa manane. Usiangalie tu kile unachokula, bali pia kile unachokunywa. Kunywa pombe au vinywaji vingine vya kutosha sio njia nzuri ya kupata usingizi wa kutosha. Ingawa huenda ikaonekana kwamba pombe husaidia usingizi upesi, kwa kweli ni vigumu kwa mwili kulala kwani pombe inajulikana kusababisha apnea ya usingizi, kunung'unika, na kuvuruga mifumo ya usingizi. Mazoezi ya kawaida, lakini si marehemu katika usiku kazi ngumu ya siku husaidia kupata usingizi mzuri wa usiku na mazoezi ina athari ya moja kwa moja juu ya usingizi wako. Watu wazima wanaofanya mazoezi kwa ukawaida hulala vizuri na kulala haraka zaidi. Mazoezi ya mwili yanaweza kupunguza muda wa kulala kwa asilimia 55 na kuongeza muda wa kulala kwa asilimia 18. Hata hivyo, hilo halimaanishi kwamba unaweza kufanya mazoezi kabla ya kulala na kutarajia matokeo yaleyale. Kufanya shughuli nyingi kabla ya kulala kunaweza kuharibu utaratibu wako wa kawaida wa kulala, kwani kuongezeka kwa shughuli huchochea mwili kuwa hai. Mazoezi huchochea mwili wako uwe macho na huathiri homoni zako kwa kuongezeka kwa epinephrine na adrenaline. Kufanya hivyo usiku kutaharibu homoni zako za usingizi na masomo yameonyesha athari mbaya. Huenda kutembea kwa urahisi kukawa na manufaa, lakini mazoezi mazito hayapasi kufanywa kabisa! Kupata kitanda cha kulala na kitanda cha kulala cha kulala cha kulala cha kulala cha kulala cha kulala cha kulala cha kulala cha kulala cha kulala cha kulala cha kulala cha kulala cha kulala Kama godoro na mto wako si sahihi kwa ajili ya tabia yako ya kulala, itakuwa na matokeo katika wewe kuamka mara kwa mara na hata kuzuia wewe kutoka kuanguka usingizi haraka. Ikiwa una matatizo ya kulala, jaribu kitanda au mto mpya ili uone kama kuna mabadiliko. Pia, hakikisha kwamba unajifanyia mahali panapofaa pa kulala. Ukiwa na taa nzuri, hakikisha joto la chumba limewekwa kwa usahihi ili kuhakikisha unalala na usichoke ukiwa na jasho au baridi katikati ya usiku. Usingizi ni muhimu kwa afya ya binadamu, na ni spishi pekee ambayo kwa hiari kuchelewesha usingizi wao. Lakini ni wachache sana wanaotambua kwamba ratiba nzuri ya usingizi ni muhimu kama vile kula chakula au kufanya mazoezi ili mtu awe na afya. Bila usingizi wa kutosha, hata mazoezi bora ya mwili hayawezi kuwa na matokeo ya kutarajia. Kwa hivyo fuata mazoea ya usingizi wa afya, na kupata angalau masaa 8 ya usingizi ili kupunguza hatari ya kuendeleza ugonjwa wa moyo, matatizo ya afya na matatizo ya neva. Ingawa kiasi sahihi cha usingizi na ubora wa usingizi ni wa jamaa kwa kila binadamu, njia rahisi ya kujua unapata kiasi chako cha usingizi ni kufanya baadhi ya uchambuzi wa kibinafsi. Je, wewe ni mpumzike vizuri, safi na rejuvenated wakati wewe kupata juu asubuhi? Je, unahisi usingizi licha ya kulala usingizi wa kutosha? Majibu haya yanaweza kuwa mwanzo mzuri wa kujua mahali ulipo na jinsi unaweza kuboresha ubora wa usingizi wako. Kama una nia ya kufanya usingizi kipaumbele, kufuata tips usiku wa leo na kufanya mazingira yako ya usingizi bora inafaa kwa ajili ya usingizi bora na afya.