Ancient Wisdom for Healthy Sleep (Part I)
Category : blog
La gente it happens almost su tercera part of life durmiendo. Good quality sleep plays an important role for a healthy life.
What it occurs during dream? El cuerpo if relaja, restored and reconstructed. After a good night, people wake up rested. Eso es el sueño because during ocurring Muchas hacen things that he should be restored cuerpo y reconstruya. For example, for it dream it cuerpo produce more Growth Hormone, it is important to burn fat and develop healthy muscles.
During sleep the body also goes through a complicated regulation of immune functions. Studies have shown that when people suffer from sleep deprivation or sleep is chronically restricted, their T-cells (class of white blood cells) reduce inflammatory cytokines and increase. So, become prone to flu or colds.
During deep sleep, the muscles relax and dilate blood vessels by stimulating circulation and the brain processes information. Therefore, sleep is not a passive process but an active, and an integral part of our lives. Those who think that sleep is a waste of time and try to sleep less using artificial methods, suffer a great damage to health.
How much sleep?
How we sleep depends on the age. The older, less sleep is needed. A baby needs 14-15 hours of sleep; a child 2-4 years needs 12-14 hours, a child of the primary needs 10-11 hours; adults need between 7 and 9 hours.
People who suffer from chronic sleep deprivation, those who do not sleep well and pregnant women need to increase the hours of sleep. Seniors may suffer interruptions during sleep and daytime naps need.
Generally, adults who sleep less than 6 hours or more of 9 hours may have a shorter life.
In the past, studies focused on the consequences of the lack of sleep 48-96 hours. Symptoms included drowsiness, loss of hair, irritability, agitation and psychosis.
Today researchers focus on sleep restriction and what happens to people who sleep less than 6 hours per night. Some become hyperactive and restless during the day, others are tired and sleepy.
Doctors should prescribe wonder if these people mental stimulants to keep them calm and alert. Another issue is, What these patients have lost in terms of health?
The best time to sleep
Current guidelines for good sleep hygiene advise that people go to bed at the same time and get up at the same hour, but very few investigations indicate what time you have to lie.
Dr. Chritian Gulleminault Stanford University conducted a preliminary study 8 men who spent a week in the sleep laboratory. During the investigation, attention was paid to their behavior and the level of performance in a driving simulator, on memory tests and tests to stay awake. It is the liberty of sleep 8 las primeras horas y media two nights and only 4 las otras hours 7 nights.
One group slept in 22:30hs. the 2:30hs. during 7 nights, y el otro grupo slept in 2:15hs. the 6:15hs. As was expected, the restrictions Sleep affects ALL Participantes. Los resultados de las pruebas monitor that tomaron nights later than that durmieron 8 ½ hours in comparison with the prueba de los resultados realizada the last night of dream deprivation condom very different.
There is also differentials between them but there had been two grupos. The test results in the group waking sleeping early was better than sleeping late group. The group also went to bed early had better results on tests of sleep efficiency (percentage of time they slept for four hours) and sleep latency (amount of time it took to fall asleep).
These results are not sufficient to determine the best time to sleep, but indicate that sleep at different times produces different results.
Source: The Epoch Times