Cold winds, gray skies and short, cold days seem like the perfect time to curl up under a warm blanket and take an afternoon nap. It can slow us down enough to ponder.It is an irrefutable fact that the human brain works in sleep.
Without sleep, everything goes wrong. First, it slows down our minds and prevents us from working at full capacity. As the deprivation continues, the mind begins to collapse.
Scientists have found that the average person processes as much as 74 GB of information per day via televisions, computers, cell phones, tablets, bulletin boards, and many other gadgets (this is , like watching 16 movies). This does not include other sources of external stimuli. Your brain needs sleep to rest and recharge. The brain also needs a break from all external stimuli in order to perform its vital functions.
Not getting enough sleep can lead to increased irritability, irritability, and impulsivity. Without getting too technical, the amygdala is responsible for our emotional responses and can only be effectively processed when the brain is getting enough sleep. When you miss sleep, your amygdala goes into overdrive, heightening your emotional response. The prefrontal cortex helps us think through our emotions and helps us control our impulses. As a result, they become more impulsive and less able to think through emotional reactions. This can lead to mood swings, erratic behavior, and increased emotional reactions.
Lack of sleep also causes chemical imbalances in the brain. The body produces and regulates about 50 hormones that function as chemical messengers for the brain. Hormones influence appetite, weight, mood, immunity, growth, healing and many other functions. However, many of the important instructions are done while sleeping, so not sleeping interrupts this process and causes the messaging he error.
We also have to talk about cortisol. Cortisol is the hormone responsible for the “fight or flight response,” which keeps us alert and responsive to perceived danger. This puts our body in constant tension and prevents us from relaxing. Stress has many negative effects on the body, such as slowed thinking, weight gain, and loss of emotional control. Lack of sleep and stress create a negative feedback loop that is difficult to break and can lead to mood, anxiety and depressive disorders.
There are ways to improve your sleep. Lack of sleep is often caused by poor sleep hygiene. Sleep hygiene includes habits and bedroom settings that help you sleep. These habits include setting a bedtime and sleep schedule, creating a relaxing routine before bed, avoiding alcohol/cigarettes/caffeine in the evening, and dimming the lights for at least an hour before bed. Include electronics, regular exercise and natural light. Minimize daytime exposure, maximize comfort and support for mattresses, pillows and bedding, and block out excess light and sound in your bedroom.
how much is enough? Here are the recommended sleep times for different ages: Newborn she is 14-17 hours. Infant, 12-15 hours. Toddler, 11-14 hours. Preschoolers, 10-13 hours. Children, 9-11 hours; Teenagers, 8-10 hours. Adults 18+, 7-9 hours. Adults 65+, 7-8 hours. These are only guidelines, and the ideal sleep time varies from person to person. Therefore, there are time slots for each age group. Here are some questions to help assess your personal sleep needs. First, are you productive, healthy, and satisfied with your 7 hours? Are there any coexisting health issues? Do you have a high daily energy expenditure through sports or labor-intensive work? Do your daily activities require your attention to be performed safely? Do you get sleepy during your daily activities? Do you have a history of sleep disorders? Do you rely on caffeine to help you get through the day? Do you sleep more when your schedule is free than you normally would during the work day? Take that into consideration when determining your optimal sleeping hours.
