Sleep: Your Superpower for Feeling Great Every Day Imagine you can swallow a pill every night and in the morning you can feel like a superhero, full of energy and motivation. Now, the question is, does any such pill exist?. It does! It’s called sleep.Sleep is very important for everybody, it is something that helps our mind and body in different ways. While sleeping, our body does some important jobs such as repeating muscles, making the brain work better and help in fighting sickness.In this blog, we’ll understand what happens when we sleep, why sleep is so important and how you can get better sleep at night.
What Happens When You Sleep?
Our body experiences four stages of sleep. This cycle repeats multiple times throughout the night, each lasting 70 to 120 minutes. The stages usually happen four to five times throughout a 7- to 9-hour sleep period.The sleep cycle consists of two basic phases: Non-rapid eye movement (N-REM) sleep and REM (rapid eye movement) sleep. Sleep is divided into four stages: three N-REM sleep stages and one REM sleep period.As the names suggest, non-REM sleep is defined by the absence of eye movements, whereas REM sleep, when dreaming occurs, is defined by fast eye movements.
The four stages of sleep are explained here.
Stage 1: Non-REM sleepThe initial phase takes place when you first fall asleep. As your body goes into light sleep, your brain waves, heart rate, and eye movements calm down. This phase lasts roughly seven minutes.Stage 2: Non-REM sleepThis stage includes light sleep right before deep sleep. Your body temperature drops, your eye movements cease, and your heart and muscles stay at rest. Your brain waves quickly spike before slowing down. Most of your sleep is spent in stage 2.Stage 3: Non-REM sleepIn stages 3 and 4, deep sleep begins. Your eyes and muscles stop moving, and your brain waves slow even more. Deep sleep is important. Your body restores energy and repairs cells, tissues, and muscles. You'll need this phase to feel attentive and refreshed the next day.Stage 4: REM sleepThis period begins roughly 90 minutes after you fall asleep. During REM sleep, your eyes move fast side to side. During REM sleep, your brain waves and eye movements speed up. Your respiration and heart rate will also increase.REM sleep is often followed by dreams. During this stage, your brain processes information, which is important to remembering and learning.
Why is Getting Enough Sleep Important?
According to experts, 7-9 hours of quality sleep is needed by an adult to perform efficiently throughout the day. Getting enough sleep has lots of benefits such as:
Helps you in maintaining a healthy weight.
Reduce your chances of getting sick.
Lower your chance of developing major health problems, such as diabetes and heart disease. Reduce stress and improve your mood.
Improve cognitive clarity and performance in school, as well as relationships with others.
Making smart choices to avoid injuries while performing different tasks such as driving or doing some physical activity.
How Can I Improve My Sleep?
Limit the use of stimulants such as caffeine, nicotine, and alcohol. The best time to try to avoid these is 4-6 hours before bedtime, but keep in mind that caffeine can remain in your system for up to 24 hours.
Avoid napping during the day, especially after 3 p.m.
Get into a routine: getting up and going to bed at the same time every day (including on weekends) improves the quality of your sleep.
Create a 1-2 hour buffer zone between any intense evening activities and bedtime. During this period, turn off laptops and other electronic devices. Light from these devices lowers melatonin, a hormone that helps in sleep.
Engage in calm hobbies such as watching relaxing television shows, reading, talking to one another, listening to music, taking a warm bath or shower, or drinking a warm, non-alcoholic, caffeinated drink. Drinking hot milk before bed is a brain trigger for sleep.
Keep your bedroom cool: most people prefer a temperature about 18°.
Don't spend your entire day in your bedroom, studying or watching TV; the bedroom is only for sleep and intimacy.
If you are lying awake and frustrated, get out of bed and do something calming until you are ready to sleep. Keep the lights dim.
If you wake up in the middle of the night, do not turn on your screen.
Conclusion
When you get enough sleep at night, you’ll feel like a superhero during the day. You can try it for yourself, get quality sleep at night and in the morning, you’ll feel more energized, in a better mood and you’ll think more clearly. But if even after getting proper sleep at night, you wake up all exhausted and tired, maybe the problem lies in your pillow or mattress.If you are looking to get a better sleep experience, you can consider using a microfiber pillow. These pillows have many benefits and can provide you with utmost comfort and support.Microfiber pillows are incredibly soft and plush and can support your head and neck with comfort. This gentle support can help alleviate neck pain and stiffness, making you feel more refreshed in the morning.Microfiber pillows are hypoallergenic, that means it prevents dust mites, pollen and pet dander inside the pillow’s tightly woven fabric. It allows you to easily breathe and sleep better at night. These are also highly durable and very easy to clean. It retains its shape and loft even after multiple washes. The pillows remain supportive and comfortable for ears to come, hence it is a great investment.So, the next time you're tempted to stay up late watching TV or playing video games, remember that sleep is your superpower. By giving your body the rest it needs, you'll be unstoppable, ready to take on whatever challenges come your way.
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