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Getting enough sleep for a long time and going into deep sleep can slow down the rate of skin aging. This is because, during deep sleep, the increase in growth hormone allows damaged cells to be repaired. If you don’t get good sleep regularly, you will not be able to repair your cells, and this visible aging phenomenon cannot be reversed by one or two nights of the best sleep. According to studies, good sleep also helps to reduce weight because it will reduce your hunger and help you avoid the habit of snacking, and your metabolism will be healthy. Insomnia has always been one of the health problems that modern people can’t escape from. Using electronic products before bed, eating before bed, and work stress are all reasons that affect the quality of sleep. So how to fall asleep quickly, how to enter deep sleep, how to reset your sleep schedule—when you spend 3 minutes reading this article, you will get the answer you want, we hope that this article can help you enjoy your sleep.
What Happens in Your Brain while You Sleep?
The brain continues to function throughout sleep. During the day, neurons and glial cells are metabolically active and produce large amounts of metabolic waste, including lactic acid, and toxic substances such as amyloid beta peptide and tau proteins associated with Alzheimer’s disease pathology. During sleep, these toxic compounds, with the assistance of the lymphatic system, drain bodily fluids and metabolic waste out of the brain via the cerebrospinal fluid and interstitial fluid, which is rich in metabolic waste. This shows that getting enough sleep helps get rid of waste, cleans the brain, and keeps you from getting sick.
On the other hand, problems with sleep, circadian rhythm, and sleep apnea make the glymphatic system less effective. Studies have found that chronic lack of sleep is linked to Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, stroke, Huntington’s disease, epilepsy, glioma, autism spectrum disorders, and neuropathic pain.
How to go to Sleep fast
First, you need to create a suitable condition for yourself to fall asleep.
1: Stay away from alcohol, coffee, strong tea, cigarettes, etc. for 4-6 hours before bedtime.
2: Exercise properly every day, but you should avoid strenuous exercise 3-4 hours before bedtime
3: Do not eat too much food before bedtime.
4: Do not do things that can easily cause excitement within an hour before bedtime, for example, playing on cell phones, watching videos, playing games, etc., because the flickering light of the TV screen will make people nervous and cause excitement and affect sleep.
5: Keep the sleep environment quiet and comfortable. dim light will give the body a signal to remind it that it is bedtime.
6: Create white noise. White noise is a series of small decibels and familiar background sounds that can reduce the impact of other noise on you. Soft music, simulated nature recordings, or the sound of a fan spinning can be used as white noise. However, it is important to control the volume of white noise, and the volume should not be too high.
7: Control your daytime sleep time to no more than 20 minutes
Second, relax the body, beginning with the facial muscles. Gently contract the facial muscles for one to two seconds, then relax. The same technique is used for various muscular groups, often in the following sequence: jaw and neck, upper arms, forearms, fingers, chest, belly, buttocks, thighs, calves, and feet. Then gradually go into a deep slumber.
How much deep Sleep do you need?
According to research by the National Sleep Foundation, adults aged 18 to 64 should sleep 7-9 hours every night. Normal sleep comprises the NREM and REM stages. Non-rapid eye movement sleep (NREM) is divided into four stages based on brain wave components; If we calculate that young people spend 7.5 hours sleeping,The light sleep period in non-rapid eye movement sleep (NREM) is about 5% to 10% (20 minutes to 50 minutes), the light sleep period is about 50% (3.5 hours), the middle sleep period and deep sleep period together are about 20% (1.5 hours), and the REM sleep period is about 20% to 25% (almost 2 hours).
The deep sleep time is: 1.5 hours + 2 hours=3.5 hours.
As a person grows and develops, the amount of deep sleep they get gradually decreases. After age 60, there is almost no deep sleep at all.
How to Get more Deep Sleep
High-quality sleep is when the brain relatively easily enters the deep sleep stage and stays in the deep sleep stage long enough. So, how to get high-quality sleep? It would help if you controlled the inner sleep clock.
The so-called “Inner Sleep Clock” is an underlying system in the body that tells the body when to feel tired and when to be awake and controls the depth and duration of sleep in the body.
Then you also need to understand an important concept: body temperature rhythm. The so-called body temperature rhythm means that the body temperature is not constant but fluctuates up and down around 37 degrees Celsius, between about 36 and 38 degrees Celsius. When the body temperature rises, the person becomes more awake, and the frequency of brain waves increases. People feel tired when the body temperature drops and the frequency of brain waves decreases. The body temperature will change with the environment, so adjusting the body rhythm can improve sleep quality.
More sunlight and more exercise can be very good for helping regulate the body’s rhythm. In a dark environment, people secrete melatonin, which can make people feel tired. Because sunlight inhibits melanin secretion, more sunlight can raise body temperature and make people feel awake; More sunlight and more exercise can be very good for helping regulate the body’s rhythm. In a dark environment, people secrete melatonin, which can make people feel tired. Because sunlight inhibits melanin secretion, more sunlight can raise body temperature and make people feel awake; in addition, exercise also raises body temperature, which allows a person to maintain a higher body temperature, which makes people more energetic, awake, and energetic during the day. At the same time, exercise relieves stress and tension, which are the main causes of abnormal sleep.
Getting a good night’s sleep and getting a good workout are the keys to a healthy body. If you want to workout at home to keep your body healthy, you can click on relifesports to learn more about fitness. Finally, a good sleep schedule can help develop better sleeping habits!