Think Twice Before Cutting Back on Your Sleep
Are you someone who cuts back on sleep to gain more time in the day? Then we have bad news for you; every hour you steal from your sleep means a negative contribution to your body's 24-hour sleep rhythm and pattern. For a healthier and higher-quality life, make your sleep and the hours you set aside for it a priority.
The "Circadian Rhythm," the name given to the human body's 24-hour biological clock, which is easily affected by factors such as light and body temperature, influences hormone release, cell renewal, body temperature, our appetite, our physical and mental vigor, and the quality of our sleep.
Our circadian clock, located in a part of our brain, gathers information about the length of days and nights in light of information coming from the retina, interprets this information, and transmits it to our pineal gland. In this way, our body begins to act on the information it receives from our circadian clock, secreting more serotonin, adrenaline, and cortisone hormones in daylight. Actions such as waking up and becoming active in the morning become possible thanks to these hormones.
As daylight begins to decrease toward the evening hours, the serotonin hormone secreted during daytime hours gives way to melatonin, known as the sleep hormone. The release of other active hormones slows down, and our body temperature begins to drop. Melatonin, which continues to be secreted throughout the night, continues until our brain is exposed to daylight again through our eyelids.
IF THE BALANCE IS DISRUPTED
This perfect balance established by nature can be disrupted as a result of changes such as environmental and climate change, travel, illness, living day as night and night as day, and changes in daily routine. For example, anyone traveling between two different time zones may experience what is known as "jet lag," including effects such as fatigue, insomnia, changes in eating patterns, balance disorders, and disruptions in the digestive system.
THE EFFECTS OF SLEEP ON OUR IMMUNE SYSTEM
Certain immune cells increase during sleep. For this reason, nighttime is the most ideal time for repair and healing. In addition, melatonin, known as the sleep hormone, is an excellent antioxidant that fights free radicals and other toxins. For these reasons, quality sleep is among the foremost building blocks of a healthy immune system.
THE EFFECT OF WAKING UP EARLY ON OUR HEALTH AND DEVELOPMENT
For sleep to be healthy and for us to rest sufficiently, we absolutely must wake up early in the morning. Studies have shown that going back to sleep after waking in the morning undoes the repair carried out throughout the night. Our biggest mistake is being awake when the sleep wave comes and being asleep when the wakefulness wave comes. Because no matter what we do, the brain only functions according to the wave it was programmed for by its creator. A body that receives the first rays of sunlight secretes the hormone melatonin, and this hormone determines our biological clock.
SLEEP IS A HIDDEN AND REAL POWER!
Sleep was created as an extremely important process during which everything in our body, and thus in our life, is put in order, repaired, and healed.
It has also been proven that there is a close relationship between insufficient sleep and mental power loss, and that the mental functioning of people deprived of sleep comes to a complete halt, leaving them unable to focus their thoughts on anything. Studies have also shown that highly educated individuals deprived of sleep for 48 hours were unable to perform math operations taught to elementary school children.
Regular and quality sleep is extremely important not only during the growth years, but at every stage of life for the body to be healthy.
HOW DO WE PROTECT OUR RHYTHM?
- Stay awake during the day: Daylight is among the leading factors that influence our circadian rhythm. Make use of natural sunlight during the hours you need to stay awake.
- Sleep in darkness: To benefit more from your sleep hormones, get help from your curtains or eye masks you can wear during sleep.
- Follow sunset: The most ideal time for good sleep is 10:00 PM. Plan to sleep approximately two hours after sunset.
- Put your sleep hours in order: Take care to keep your evening meals light, avoid stress-filled television programs, leave your fatigue behind, and establish a comfortable sleep routine.
- Start your day well: Open your curtains and let the sun in as you begin each new day. If possible, try to get some fresh air by staying outside for a few minutes.
In my next article, I will address the topic of "The right sleep strategy and the physical conditions of your sleep environment."