More than a few decades people used to sleep for eight to nine hours at night. However, in the world of Internet, tight deadlines, and increased stress, as now it is clear that our sleep needs reduced, too. When compared with several years ago, now the average person only slept about six hours every day. The data in 2009 only 28 percent of Americans who slept eight hours a day. This amount is reduced from 2001 which reached 38 percent.
Various studies have shown the importance of sleep to support health. Lack of sleep is known to cause obesity, the risk of diabetes and heart disease, improve mental disorders, like depression and reduced concentration. Despite lack of sleep harm health, it turns out the excess of sleep is also not recommended because of too long duration of sleep also increases the risk of disease.
Although there is no magic number of experts recommended to sleep at the right time, but adults are advised to sleep 7-8 hours every day. It is also not absolute, because it turns out the quality of sleep is more meaningful than the duration of sleep.
Sleep needs of each person is also allegedly associated with genetic and environmental factors. What's important is we keep fresh the next day and can move optimally. With increasing age, sleep needs change. In the elderly for example, decreased ability to sleep and sleep quality also decreased too.
Sleep is a basic human needs, ranging from infants to seniors. Many positive benefits gleaned from baby to sleep, one of which is to grow a baby's brain.
Everyone has a different time to sleep, depending on the age and habits. A baby needs more than half a day to sleep. With increasing age, sleep time was decreased.
When we sleep, almost all organs of the body is stopped or slowed, except the brain remains active. At this stage of REM sleep (Rapid Eye Movement), the brain is maximal in data processing and memory, which sometimes appears as a dream. Characteristic of REM sleep is the presence of eye muscle movement, hands, or feet.At this REM stage of growth of brain cells take place quickly. In addition to dreams, sometimes delirious children. It's a normal thing. Meanwhile, non-REM sleep or quiet sleep stage is very important for the physical growth of children. At this stage occurs repair body cells and growth.
This happens because during sleep the body will release growth hormone which will stimulate the liver to produce substances of bone and muscle growth.
In adulthood, growth hormone is switching function. He will serve for the maintenance and repair of body tissues, in addition to accelerating the growth process. Another benefit of sleep is taking part in improving the child's body resistance against infection. This means that children who sleep less are more susceptible to disease.
Stage non-REM sleep and REM is held alternately throughout the child's bedtime. Therefore, a sound sleep is very important for children to sleep phase and non-REM REM is not disturbed. When the phase of sleep was disturbed, when you wake up the child so cranky or fussy.
So, how much time needed by the child's sleep? It's very individual. benchmark is when you wake up a happy child,.
Not everyone can sleep enough. As a result, they were sleepy and could not perform maximal at work or school the next morning.
Here are some healthy habits that can promote healthy sleep habits:
1. Create a conducive environment
Remove objects such as radio and television from the bedroom. Room is a place to sleep, not watching television. People will easily fall asleep when the room is cooler than warmer. Therefore, create a cool room.Turn off the lights, because the brain more easily prepare the body for sleep in a dark room. Make sure the sheets are always clean. Pillows, bolsters, and mattresses should also be comfortable so that we can sleep soundly.
2. Set sleep and wake times consistent
Every person has a biological clock that records and track sleep patterns. When the body has a regular sleep pattern, the brain automatically sends signals to the body to relax and go to sleep. The body also will wake up automatically when it was enough to get a break.
3. Stay away from caffeine and nicotine
Stay away from caffeine and nicotine at night because it can interfere with rest. Caffeine is a stimulant that activates the brain, while nicotine speeds up the metabolism, so that your body is still energetic. Choose milk or hot chocolate before going to bed.
4. Regular exercise
Avoid heavy exercise close to bedtime because it will increase body temperature keeps you awake. Ideally, exercise done 4-6 hours before going to bed. To stay healthy and sleep well, move your body 20 minutes a day.5. Lower temperature
People tend to quickly fall asleep when the body temperature decreases. So, really hot bath before bed to sleep it does not accelerate.
6. Do not force yourself to sleep.
If I can not sleep, try to get out of the room and do something that in time they make you drowsy. For example watching television, reading, or listening to soft music. Immediately returned to the room when sleep began to attack.
7. Avoid naps.
Napping can disrupt your sleep patterns. Napping ensure you get enough rest that day, so tonight you become awake.
Many people complain of tired though just got up. They sleep less because they do not know how to sleep properly. In fact, the less sleep and poor quality can cause many diseases. Then, a little known fact is that sleep must be dreaming. Sleep this dream seems to have had links with the intelligence and ability to concentrate.
Dreaming is important. Loss if people sleep without dreams. There are times when we forget the dreams that occur during sleep. Still, a few people who clearly remembered his dream. Well, if you remember your dreams, try to record. It as a material reflection for us. Additionally it was also useful for self-development.Pent-up emotions
Many artists produce masterpieces by pouring the contents of his dream into a post, such as Mary Shelley's Frankenstein. From the same dream one can get inspiration to answer the problem at hand.
Dreams are subconscious way while it is resting. Dreams are also a manifestation of all the emotions that can not get out when someone in a conscious condition. Therefore, the nature of this dream is very personal.
Freud believed that dreams are a safety channel for pent-up emotions that can not be expressed in while awake. Emotions or feelings are suppressed during waking may be released in a healthy manner through a dream.
Dream by many researchers called sleep mentation, for example, is closely linked with emotions. This means the quality of a dream influenced by the emotional state prior to sleep.
Someone who is anxious frequent nightmares to disturb the sleep and wake up at night. Someone who often have nightmares do not necessarily suffer from depression or excessive anxiety. This could be due to his hobby of watching a horror movie.What happens in dreams that are strange and unreal. However, emotions are going really real. For example, if the dream of meeting a lover, when awake, your heart will flowered. Conversely, if the dream to meet a terrorist, when you wake up, heart still pounding.
Memory consolidation
From examination of sleep known that dreams come from the brain called the pons are located at the base of the brain. From there it spread to the brain waves of some parts of the brain. Interestingly, the examination found that the brain is activated to perform a task during waking dream re-activated current. This means sleeping dream role in memory consolidation.
The process of memory consolidation occurs selectively during sleep. The rapid eye movement sleep (REM)-or eyes moving quickly in conditions of closed-plays a role in memory consolidation or visual and emotional memories. While non-REM sleep more on the thoughts without visualization.
In order to know one's dream or not, carried out an EEG recording during sleep. When research subjects are in REM phase of sleep and awakened him, generally he would remember if you are dreaming. In the meantime, if someone woken at other stages of sleep, memory of the dream is not so good.Unlike the fetus is 100 percent are in phase of REM sleep and a newborn that 50 percent of sleep in REM phase, the adult phase of REM was only 20-25 percent. REM sleep in this phase is very important for the growth and development of infants and children. Because in his sleep, growth hormone is important will be issued.
REM phase is also important for adults. So important that the REM phase so that when someone is lack of sleep and then sleep, the brain directly into R sleep stage, without passing through proper sleep architecture. Condition is called sleep-onset SOREM or REM.
Fit when you wake up
Sleep quality and fit are marked feeling fresh when waking up. If that happens the opposite, you feel sluggish when you wake up in the morning or sleepy all day even though had had enough sleep, it's a sign that your sleep is not quality.
How to assess your sleep enough and qualified or not is to look at skin health. People who sleep enough and the quality better due to skin cell regeneration process goes well.
Immune system will work well and increase when we get enough sleep.
The average time it takes an adult to sleep about 8 hours per day. If this amount is not met, any lack of sleep going into debt. His name is debt, it will be a burden for the body. To pay it off can get around bedtime.
It is common when people fall asleep on the train, bus or other vehicle. That means, they used the time well to sleep. It is strongly encourage adults to take a nap. Nap for adults was normal. Just 15 minutes. It was able to reach one sleep cycle so that when the body feels awake more refreshed.
