Why we sleep!!!!

 

"The shorter your sleep, the shorter your life span"

       Routinely sleeping less than 6 hours a night demolishes your immune system, double risk of cancer. 

Sleep disruption contributes to all major psychiatric conditions. 

With in brain, sleep enriches a diversity of functions, including our ability to learn, memorize, make logical decisions. 

Melatonin:

 harmone of darkness released at night. 

Once sleep is underway, melatonin slowly decrease in concentration across the night and into morning hours. 

With down, as sunlight enters the brain through the eyes, brake pedal is applied to the pineal gland, there by shutting off the release of melatonin. 

sleep pleasure at moment Adenosine is building up in brain. 

Will continue to increase concentration with every waking minute. 

The longer you are awake, more Adenosine will accumulate. 

One consequence of increasing Adenosine in the brain is an increasing desire to sleep. 

      Caffeine crash :

Caffeine is psychoactive stimulant. 

Caffeine battling with Adenosine blocks and inactive. 

Caffeine is removed from system by an enzyme with in liver. 

         One cup of tea or coffee in morning will last much of the day. 

Should have a second cup, even early in the afternoon, they will find difficult to fall asleep in evening. 

Aging also alters the speed of caffeine clearance. 

The older we are the longer it takes our brain and body to remove caffeine. 

Two stages of sleep:-

NREM(non-rapid eye movement) 

REM(rapid eye movement) 

NREM sleep- non dreaming stage. 

We go through 3 phases in this sleep cycle before reaching REM sleep. 

Stage 1- eyes are closed, but it's easy to wake up. Last for 5-10 minutes. 

Stage 2- light sleep. Heart rate slows body temperature drops. Body is getting ready for deep sleep. Last for 10-25 minutes. 

Stage 3- deep sleet stage. During this stage body repairs and regrows tissues, build bone and muscle and strengthen the immune system. 

REM sleep: dreaming sleep. 

Portion of sleep there are rapid eye movements. 

Dreams occurs in this sleep cycle. 

In REM sleep eyes move around in a range of direction, but don't send any visual information. 

      Brain paralyzes the body so the mind can dream safely. 

  Usually REM sleep happens 90 minutes after fall asleep. 

      

Tips for healthy sleep

*stick to a sleep schedule. 

*avoid caffeine and nicotine. Cup of coffee or tea in late afternoon can make it hard for you to fall asleep at night. 

*avoid alcohol drinks before bed. 

*Avoid large meals& beverages late at night. 

*take a hot bath before bed. 

*have a right sunlight exposure. Day light is key to regulating daily sleep patterns. 

*avoid harmful effects of LED emitting devices at night .

Sleep loss inflicts devastating effects on brain, contributes to countless disease!! 

"Better sleep, better life, better planet "