- \n
- You can be more healthy and beautiful by getting enough sleep.<\/li>\n
- The person who sleeps deeply feels refreshed throughout the day.<\/li>\n
- The person who takes healthy sleep, their mind remains happy.<\/li>\n
- The person who takes healthy sleep stays away from disease.<\/li>\n
- The person who takes healthy sleep remains away from cigarettes, alcohol, and bad habits.<\/li>\n<\/ul>\n
SIGNS THAT TELL ABOUT\u00a0 HEALTHY SLEEP<\/h2>\n
- \n
- You fall asleep deeply after 15-20 minutes of lying down.<\/li>\n
- Sleep must be continuous.<\/li>\n
- You don’t have to take a long time to wake.<\/li>\n
- When you wake up in the morning, you feel refreshed.<\/li>\n
- You can be fully productive during working hours.<\/li>\n
- You feel alert during the whole day.<\/li>\n
- Your Partner or any family member does not notice any disturbing or out-of-ordinary behavior by you.<\/li>\n<\/ul>\n
<\/p>\n
NATURAL TREATMENT TO GET HEALTHY SLEEP<\/h2>\n
- \n
- Do not drink tea or coffee at night. Because tea and coffee contain a chemical called caffeine that affects our sleep, tea and coffee should not be drunk before bedtime.<\/span><\/li>\n
- If something is bothering you and you cannot handle it, write it into a paper and say to yourself that you will handle it tomorrow. This will give you satisfaction.<\/li>\n
- If you want to sleep but can’t sleep, wake up for a while, start reading and watching TV, and listen to light music.<\/li>\n
- Bathing before bed leads to good and comfortable sleep.<\/li>\n
- At night, after taking food, you should take a walk.<\/li>\n
- Concentrate on anything 5 minutes before bedtime. It will provide calm to your mind.<\/li>\n
- Hypnosis is a state in which a person is more focused, aware, and open to suggestions.<\/li>\n
- Reduce blue light exposure during bedtime.<\/li>\n
- Do not drink any liquids before sleep.<\/li>\n
- Exercise helps promote restful sleep if it is done several hours before you go to bed.<\/li>\n<\/ul>\n
Related: 5 Ways to Boost Your Red Light Therapy Weight Loss Results<\/a><\/strong><\/p>\n
https:\/\/rougecare.ca\/blogs\/rouge-red-light-therapy-blog\/5-ways-to-boost-your-red-light-therapy-weight-loss-results<\/p>\n
This article is about sleep in humans. For non-human sleep, see\u00a0Sleep in non-human animals<\/a>. For other uses, see\u00a0Sleep (disambiguation)<\/a>.<\/div>\n“Asleep” and “Slept” redirect here. For other uses, see\u00a0Asleep (disambiguation)<\/a>\u00a0and\u00a0SLEPT analysis<\/a>.<\/div>\n\n\n![\"\"](\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/a\/a8\/Sleeping-girl.jpg\/220px-Sleeping-girl.jpg\" "\\"\\"")
<\/a><\/p>\n\n<\/div>\nSleep is associated with muscle relaxation and reduced perception of environmental stimuli: a sleeping girl, 2011.<\/p>\n<\/div>\n<\/div>\n<\/div>\n
Sleep<\/b>\u00a0is a\u00a0naturally<\/a>\u00a0recurring state of mind and body, characterized by altered\u00a0consciousness<\/a>, inhibited sensory activity, reduced muscle<\/a>\u00a0activity and inhibition of nearly all\u00a0voluntary muscles<\/a>\u00a0during\u00a0rapid eye movement (REM) sleep,<\/sup>\u00a0and reduced interactions with surroundings.<\/sup>\u00a0It is distinguished from\u00a0wakefulness\u00a0by a decreased ability to react to\u00a0stimuli, but more reactive than a\u00a0coma\u00a0or\u00a0disorders of consciousness, with sleep displaying different, active brain patterns.<\/p>\n
Sleep occurs in\u00a0repeating periods, in which the body alternates between two distinct modes:\u00a0REM\u00a0sleep and\u00a0non-REM sleep. Although REM stands for “rapid eye movement,” this sleep mode has many other aspects, including virtual paralysis\u00a0of the body. A well-known feature of sleep is the\u00a0dream, an experience typically recounted in\u00a0narrative form, which resembles waking life while in progress, but usually can later be distinguished as fantasy. During sleep, most of the\u00a0body’s systems\u00a0are in an\u00a0anabolic\u00a0state, helping to restore the\u00a0immune,\u00a0nervous,\u00a0skeletal, and\u00a0muscular\u00a0systems;<\/sup> these are vital processes that maintain mood, memory, and cognitive function and play a large role in the function of the\u00a0endocrine\u00a0and\u00a0immune systems.<\/sup>\u00a0The internal\u00a0circadian clock\u00a0promotes sleep daily at night. The diverse purposes and mechanisms of sleep are the subject of substantial ongoing research.<\/sup>\u00a0Sleep is a highly\u00a0conserved\u00a0behavior across animal evolution.<\/sup><\/p>\n
Humans may suffer from various\u00a0sleep disorders, including\u00a0dyssomnias\u00a0such as\u00a0insomnia,\u00a0hypersomnia,\u00a0narcolepsy, and\u00a0sleep apnea;\u00a0parasomnias\u00a0such as\u00a0sleepwalking\u00a0and\u00a0rapid eye movement: sleep behavior disorder;\u00a0bruxism, and circadian rhythm sleep disorders. The use of\u00a0artificial light has substantially altered humanity’s sleep patterns.<\/p>\n
Physiology<\/span><\/h2>\n
Neuroscience of sleep<\/a><\/div>\n\n\n![\"\"](\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/5\/54\/REM-s%C3%B8vn.jpg\/200px-REM-s%C3%B8vn.jpg\" "\\"\\"")
<\/a><\/p>\n\n<\/div>\nAn artist’s creative illustration depicting REM sleep<\/p>\n<\/div>\n<\/div>\n<\/div>\n
The most pronounced physiological changes in sleep occur in the brain. <\/sup>The brain uses significantly less energy during sleep than it does when awake, especially during non-REM sleep. In areas with reduced activity, the brain restores its supply of\u00a0adenosine triphosphate<\/a> (ATP), the molecule used for short-term storage and energy transport.<\/sup> In quiet waking, the brain is responsible for 20% of the body’s energy use. Thus this reduction has a noticeable effect on overall energy consumption.<\/sup><\/p>\n
Sleep increases the\u00a0sensory threshold<\/a>. In other words, sleeping persons perceive fewer stimuli but can generally respond to loud noises and other salient sensory events.<\/sup><\/sup><\/p>\n
During\u00a0slow-wave sleep, humans secrete bursts of\u00a0growth hormone. All sleep, even during the day, is associated with the secretion of prolactin.<\/sup><\/p>\n
Key physiological methods for monitoring and measuring changes during sleep include electroencephalography\u00a0(EEG) of\u00a0brain waves,\u00a0electrooculography\u00a0(EOG) of eye movements, and\u00a0electromyography\u00a0(EMG) of\u00a0skeletal muscle\u00a0activity. Simultaneous collection of these measurements is called\u00a0polysomnography\u00a0and can be performed in a specialized\u00a0sleep laboratory.<\/sup><\/sup>\u00a0Sleep researchers also use simplified\u00a0electrocardiography\u00a0(EKG) for cardiac activity and\u00a0actigraphy<\/a>\u00a0for motor movements.<\/sup><\/p>\n
Non-REM and REM sleep<\/span><\/h3>\n
Sleep is divided into two broad types:\u00a0non-rapid eye movement<\/a>\u00a0(non-REM or NREM) sleep and\u00a0rapid eye movement<\/a>\u00a0(REM) sleep. Non-REM and REM sleep are so different that physiologists identify them as distinct behavioral states. Non-REM sleep occurs first and after a transitional period is called\u00a0slow-wave sleep<\/a> or deep sleep. During this phase, body temperature and heart rate fall, and the brain uses less energy.<\/sup>\u00a0REM sleep, also known as paradoxical sleep, represents a smaller portion of total sleep time. It is the main occasion for\u00a0dreams\u00a0(or\u00a0nightmares) and is associated with desynchronized and fast brain waves, eye movements, loss of muscle tone, <\/sup>and suspension of\u00a0homeostasis.<\/sup><\/p>\n
The\u00a0sleep cycle\u00a0of alternate NREM and REM sleep takes an average of 90 minutes, occurring 4\u20136 times in a good night’s sleep.<\/sup><\/sup>\u00a0The\u00a0American Academy of Sleep Medicine\u00a0(AASM) divides NREM into three stages: N1, N2, and N3, the last of which is also called delta sleep or\u00a0slow-wave sleep. <\/sup>The whole period normally proceeds in the order: N1 \u2192 N2 \u2192 N3 \u2192 N2 \u2192 REM. REM sleep occurs as a person returns to stage 2 or 1 from a deep sleep.\u00a0<\/sup>There is a greater amount of deep sleep (stage N3) earlier in the night, while the proportion of REM sleep increases in the two cycles just before natural awakening.<\/sup><\/p>\n
Awakening<\/span><\/h3>\n
“Waking up” redirects here. For other uses, see\u00a0Waking up (disambiguation)<\/a>.<\/div>\nFurther information:\u00a0Wakefulness<\/a>\u00a0and\u00a0Ascending reticular activating system<\/a><\/div>\n\n\n![\"\"](\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/7\/7d\/1900_The_Awakening.jpg\/220px-1900_The_Awakening.jpg\" "\\"\\"")
<\/a><\/p>\n\n<\/div>\n“The Awakening,” an illustration to writing by Leo Tolstoy<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n
Awakening can mean the end of sleep or simply a moment to survey the environment and readjust body position before falling back asleep. Sleepers typically awaken soon after the end of a REM phase or sometimes in the middle of REM. Internal circadian indicators<\/a>, along with a successful reduction of homeostatic sleep need, typically bring about awakening and the end of the sleep cycle.<\/sup>\u00a0Awakening involves heightened electrical activation in the brain, beginning with the\u00a0t<\/a>halamus\u00a0and spreading throughout the\u00a0cortex.<\/sup><\/p>\n
During a night’s sleep, a small amount of time is usually spent in a waking state. As measured by electroencephalography, young females are awake for 0\u20131% of the larger sleeping period; young males are awake for 0\u20132%. In adults, wakefulness increases, especially in later cycles. One study found 3% awake time in the first ninety-minute sleep cycle, 8% in the second, 10% in the third, 12% in the fourth, and 13\u201314% in the fifth. Most of this awake time occurred shortly after REM sleep.<\/sup><\/p>\n
Today, many humans wake up with an\u00a0alarm clock;\u00a0<\/sup> however, people can also reliably wake themselves up at a specific time with no need for an alarm.\u00a0<\/sup>Many sleep quite differently on workdays versus days off, a pattern that can lead to chronic circadian desynchronization.<\/sup><\/sup> Many people regularly look at television and other screens before going to bed, a factor that may exacerbate disruption of the circadian cycle.<\/sup><\/sup> Scientific studies on sleep have shown that the sleep stage at awakening is an important factor in amplifying\u00a0sleep inertia.<\/sup><\/p>\n
Timing<\/span><\/h2>\n
Sleep timing is controlled by the\u00a0circadian clock\u00a0(Process C), sleep-wake\u00a0homeostasis (Process S), and to some extent by the individual’s will.<\/p>\n
Circadian clock<\/span><\/h3>\n
Circadian rhythm<\/div>\nCircadian rhythm sleep disorder<\/div>\n\n\n![\"\"](\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/3\/30\/Biological_clock_human.svg\/402px-Biological_clock_human.svg.png\" "\\"\\"")
<\/a><\/p>\n\n<\/div>\nThe human “biological clock.”<\/p>\n<\/div>\n<\/div>\n<\/div>\n
Sleep timing depends greatly on\u00a0hormonal signals from the circadian clock, or Process C, a complex neurochemical system that uses signals from an organism’s environment to recreate an internal day-night rhythm. Process C counteracts the homeostatic drive for sleep during the day (in diurnal\u00a0animals) and augments it at night.<\/sup><\/sup>\u00a0The\u00a0suprachiasmatic nucleus\u00a0(SCN), a brain area directly above the\u00a0optic chiasm, is presently considered the most important nexus for this process; however, secondary clock systems have been found throughout the body.<\/p>\n
An organism whose circadian clock exhibits a regular rhythm corresponding to outside signals is entrained<\/i>; an entrained rhythm persists even if the outside signals suddenly disappear. If an entrained human is isolated in a bunker with constant light or darkness, they will continue to experience rhythmic increases and decreases of body temperature and melatonin on a period that slightly exceeds 24 hours. Scientists refer to such conditions as free-running of the circadian rhythm. Under natural conditions, light signals regularly adjust this period downward to correspond better with the exact 24 hours of an Earth day.<\/sup><\/sup><\/sup><\/p>\n
The circadian clock exerts a constant influence on the body, affecting sinusoidal\u00a0oscillation of\u00a0body temperature\u00a0between roughly 36.2\u00a0\u00b0C and 37.2\u00a0\u00b0C.<\/sup><\/sup> The suprachiasmatic nucleus itself shows conspicuous oscillation activity, which intensifies during subjective days (i.e., the part of the rhythm corresponding with daytime, whether accurately or not). It drops to almost nothing during the subjective night.<\/sup>\u00a0The circadian pacemaker in the suprachiasmatic nucleus has a direct neural connection to the\u00a0pineal gland, which releases the hormone\u00a0melatonin\u00a0at night.<\/sup>\u00a0Cortisol\u00a0levels typically rise throughout the night,\u00a0peak in the awakening hours, and diminish during the day.<\/sup><\/sup>\u00a0Circadian\u00a0prolactin<\/a>\u00a0secretion begins in the late afternoon, especially in women, and is subsequently augmented by sleep-induced secretion, to peak in the middle of the night. Circadian rhythm exerts some influence on the nighttime secretion of growth hormone.<\/sup><\/p>\n
The circadian rhythm influences the ideal timing of a restorative sleep episode.<\/sup><\/sup>\u00a0Sleepiness increases during the night. REM sleep occurs more during body temperature minimum within the circadian cycle, whereas\u00a0slow-wave sleep<\/a>\u00a0can occur more independently of circadian time.<\/sup><\/p>\n
The internal circadian clock is profoundly influenced by changes in light since these are its main clues about what time it is. Exposure to even small amounts of light during the night can suppress melatonin secretion and increase body temperature and wakefulness. Short pulses of light at the right moment<\/a> in the circadian cycle can significantly ‘reset’ the internal clock.<\/sup> Blue light, in particular, exerts the strongest effect,\u00a0<\/sup>leading to concerns that\u00a0electronic media use\u00a0before bed may interfere with sleep.<\/sup><\/p>\n
Modern humans often find themselves desynchronized from their internal circadian clock due to work requirements (especially night shifts), long-distance travel, and the influence of universal indoor lighting.<\/sup> Even if they have sleep debt or feel sleepy, people can have difficulty staying asleep at the peak of their circadian cycle. Conversely, they can have difficulty waking up in the trough of the cycle.<\/sup>\u00a0A healthy young adult entrained to the sun will (during most of the year) fall asleep a few hours after sunset, experience body temperature minimum at 6 a.m., and wake up a few hours after sunrise.<\/sup><\/p>\n
Process S<\/span><\/h3>\n
Main article:\u00a0Sleep debt<\/div>\nGenerally speaking, the longer an organism is awake, the more it feels a need to sleep (“sleep debt”). This driver of sleep is referred to as\u00a0Process S<\/b>. The balance between sleeping and waking is regulated by homeostasis. Induced or perceived lack of sleep is called\u00a0sleep deprivation.<\/p>\n
Process S is driven by the depletion of\u00a0glycogen\u00a0and accumulation of\u00a0adenosine\u00a0in the forebrain that disinhibits the\u00a0ventrolateral preoptic nucleus, allowing for inhibition of the\u00a0ascending reticular activating system.<\/sup><\/p>\n
Sleep deprivation tends to cause slower brain waves in the\u00a0frontal cortex, shortened attention span, higher anxiety, impaired memory, and a grouchy mood. Conversely, a well-rested organism tends to have improved memory and mood.<\/sup>\u00a0Neurophysiological and functional\u00a0imaging studies\u00a0have demonstrated that frontal regions of the brain are particularly responsive to homeostatic sleep pressure.<\/sup><\/p>\n
There is disagreement on how much sleep debt can accumulate and whether sleep debt is accumulated against an individual’s average sleep or some other benchmark. It is also unclear whether the prevalence of sleep debt among adults has changed appreciably in the industrialized world\u00a0in recent decades. Sleep debt does show some evidence of being cumulative. Subjectively, however, humans seem to reach maximum sleepiness after 30 hours of waking up.<\/sup>\u00a0It is likely that in\u00a0Western societies, children are sleeping less than they previously have.<\/sup><\/p>\n
One neurochemical indicator of sleep debt is\u00a0adenosine, a neurotransmitter that inhibits many bodily processes associated with wakefulness. Adenosine levels increase in the cortex and basal forebrain during prolonged wakefulness and decrease during the sleep-recovery period, potentially acting as a homeostatic regulator of sleep.<\/sup><\/sup>\u00a0Coffee\u00a0and\u00a0caffeine\u00a0temporarily block the effect of adenosine, prolong sleep latency, and reduce total sleep time and quality.<\/sup><\/p>\n
Social timing<\/span><\/h3>\n
Humans are also influenced by social time<\/i>, such as the hours when other people are awake, the hours when work is required, the time on the clock, etc.\u00a0Time zones<\/a>, standard times used to unify the timing for people in the same area, correspond only approximately to the natural rising and setting of the sun. The approximate nature of the time zone can be shown with China, a country that spans five time zones and now officially uses only one<\/a>\u00a0(UTC+8).<\/sup><\/p>\n
Distribution<\/span><\/h3>\n
An organism sleeps several times in a 24-hour cycle in polyphasic sleep, whereas, in monophasic sleep, this occurs all at once. Under experimental conditions, humans tend to alternate more frequently between sleep and wakefulness (i.e., exhibit more polyphasic sleep) if they have nothing better to do.<\/sup> Given 14 hours of darkness in experimental conditions, humans tended towards bimodal sleep, with two sleep periods concentrated at the beginning and at the end of the dark time. Bimodal sleep in humans was more common before the industrial revolution.<\/sup><\/p>\n
Different characteristic sleep patterns, such as the familiarly so-called “early bird” and “night owl,” are called chronotypes<\/a><\/i>. Genetics and sex have some influence on chronotype, but so do habits. Chronotype is also liable to change throughout a person’s lifetime. Seven-year-olds are better disposed to wake up early in the morning than are fifteen-year-olds.<\/sup><\/sup>\u00a0Chronotypes far outside the normal range are called circadian rhythm sleep disorders.<\/sup><\/p>\n
Naps<\/span><\/h4>\n
Main article:\u00a0Nap<\/a><\/div>\n\n\n![\"\"](\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/5\/54\/Hombre_echando_una_siesta_en_San_Crist%C3%B3bal%2C_Cusco%2C_Per%C3%BA%2C_2015-07-31%2C_DD_49.JPG\/220px-Hombre_echando_una_siesta_en_San_Crist%C3%B3bal%2C_Cusco%2C_Per%C3%BA%2C_2015-07-31%2C_DD_49.JPG\" "\\"\\"")
<\/a><\/p>\n\n<\/div>\nMan napping in San Cristobal,\u00a0Peru<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n
The\u00a0siesta<\/a>\u00a0habit has recently been associated with a 37% lower coronary mortality, possibly due to reduced cardiovascular stress mediated by daytime sleep.<\/sup> Short naps at mid-day and mild evening exercise effectively improved sleep, cognitive tasks, and mental health in older adults.<\/sup><\/p>\n
Genetics<\/span><\/h3>\n
Monozygotic (identical) but not dizygotic (fraternal) twins tend to have similar sleep habits. Neurotransmitters, molecules whose production can be traced to specific genes, are genetic influences on sleep that can be analyzed. The circadian clock has its own set of genes.<\/sup> Genes that may influence sleep include\u00a0ABCC9<\/a>,\u00a0DEC2<\/a>,\u00a0Dopamine receptor D2 <\/a><\/sup>\u00a0and variants near\u00a0PAX 8<\/a>\u00a0and\u00a0VRK2<\/a>.<\/sup><\/p>\n
Quality<\/span><\/h3>\n
The quality of sleep may be evaluated from an objective and a subjective point of view. Objective sleep quality refers to how difficult it is for a person to fall asleep and remain sleeping and how many times they wake up during a single night. Poor sleep quality disrupts the cycle of transition between the different stages of sleep.<\/sup> Subjective sleep quality, in turn, refers to a sense of being rested and regenerated after waking from sleep. A study by A. Harvey et al. (2002) found that insomniacs were more demanding in their evaluations of sleep quality than individuals who had no sleep problems<\/a>.<\/sup><\/p>\n
Homeostatic sleep propensity (the need for sleep as a function of the amount of time elapsed since the last adequate sleep episode) must be balanced against the circadian element for satisfactory sleep<\/a>.<\/sup><\/sup>\u00a0Along with corresponding messages from the circadian clock, this tells the body it needs to sleep.<\/sup> The timing is correct when the following two circadian markers occur after the middle of the sleep episode and before awakening:\u00a0<\/sup>maximum concentration of the hormone melatonin and minimum core body temperature.<\/p>\n
Ideal duration<\/span><\/h2>\n
\n\n![\"\"](\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/b\/b9\/Effects_of_sleep_deprivation.svg\/220px-Effects_of_sleep_deprivation.svg.png\" "\\"\\"")
<\/a><\/p>\n\n<\/div>\nThe main health effects of\u00a0sleep deprivation<\/a>, <\/sup>\u00a0indicating impairment of normal maintenance by sleep.<\/p>\n<\/div>\n<\/div>\n<\/div>\n
Human sleep needs vary by age and amongst individuals; sleep is considered adequate when there is no daytime sleepiness or dysfunction. Moreover, self-reported sleep duration is only moderately correlated with actual sleep time as measured by actigraphy. Those\u00a0affected with\u00a0sleep state misperception may typically report having slept only four hours despite sleeping a full eight hours.<\/sup><\/p>\n
Researchers have found that sleeping 6\u20137 hours each night correlates with longevity and cardiac health in humans, though many underlying factors may be involved in the causality behind this relationship.<\/sup><\/sup><\/sup><\/sup><\/sup><\/p>\n
Sleep difficulties are furthermore associated with psychiatric disorders such as\u00a0depression,\u00a0alcoholism, and\u00a0bipolar disorder. <\/sup>Up to 90 percent of adults with depression are found to have sleep difficulties. Dysregulation detected by EEG includes disturbances in sleep continuity, decreased delta sleep, and altered REM patterns concerning latency, distribution across the night, and density of eye movements.<\/sup><\/p>\n
Sleep duration can also vary according to season. Up to 90% of people report longer sleep duration in winter, leading to more pronounced seasonal affective disorder<\/a>.<\/sup><\/sup><\/p>\n
Children<\/span><\/h3>\n
- Do not drink tea or coffee at night. Because tea and coffee contain a chemical called caffeine that affects our sleep, tea and coffee should not be drunk before bedtime.<\/span><\/li>\n
![\"\"](\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/7\/76\/WLA_metmuseum_Bronze_statue_of_Eros_sleeping_7.jpg\/220px-WLA_metmuseum_Bronze_statue_of_Eros_sleeping_7.jpg\" "\\"\\"")
<\/a><\/p>\n