How Can We Boost Our Productivity Through Deep Sleep?
Experts are still trying to figure out what deep sleep is for. They are aware, however, that everyone needs it. A lack of restful sleep increases your risk of infection, cognitive and memory difficulties, and other health concerns.
Types Of Sleeps and its affects:
There are two types of sleep: rapid eye movement (REM) and non-rapid eye movement (NREM) (NREM). NREM stage 3 is when you sleep the most deeply. It is also known as N3 sleep or slow-wave sleep (SWS). The majority of it will be delivered in the first half of the night.
The operations of your body alter depending on the stage of sleep you're in. What happens during slow-wave sleep is as follows:
Temperature: Your brain and body are both cooling down. You generate and store less heat. According to one hypothesis, this helps you preserve and recover energy. It's also a signal from your internal body clock, known as the circadian rhythm, indicating it's time to sleep.
Blood pressure and Heart Rate: Your parasympathetic nervous system takes over when your blood pressure and heart rate rise. This is frequently referred to as your “rest and digest” network. Your heart rate slows and you breathe slowly and steadily. Your blood pressure falls as well. It is common to notice a 10% to 20% decrease.
Metabolism: You consume less energy as a result of your metabolism. Experts believe this is done to allow your body to recoup from the day. Deep sleep appears to be necessary for adult glucose control. According to research, a shortage of it might reduce insulin sensitivity. This implies you won't be able to consume glucose, often known as sugar. You may eat more because you are hungry.
Energy levels: If you get enough excellent sleep, you should feel less fatigued when you wake up. During deep sleep, your adenosine triphosphate (ATP) levels rise. ATP is a type of energy that your cells may use. According to some experts, this rush is what replenishes your energy. More study is needed, though, to be certain.
Reinforced Immune System
We tend to get tired easily, when we fall sick. Several experts claim that sleep-jump kickstarts our Immune system. Furthermore, Research shows that getting more deep sleep while we are sick, ensures a speedy recovery.
- It strengthens our immune system bit by bit every day.
- It lowers chemicals that cause inflammation.
- It catalyses the work of vaccines in our body.
Grey Matter
During the deep sleep cycle, our brain waves alter. They grow slowly, larger, and in a predictable way. These are known as delta waves. They play a vital role in how you learn and remember things.
There is also a decrease in blood supply to your brain. That may seem frightening, but it isn't. It allows more cerebrospinal fluid (CSF) to move in and out of the brain. This is the fluid that envelops your brain and spinal cord. CSF appears to be riding your delta waves. When compared to when you are awake, this aids in the removal of more waste that might harm your cells. Deep sleep also eliminates beta-amyloid, a protein associated with Alzheimer's disease.
Hazards of insufficient amount of deep sleep
Several sources suggest that poor quality of sleep, can take a toll on our mental and physical health. Ailments namely, Mood Disorders, migraines, hear diseases and obesity are all linked with poor deep sleep.
Inadequate amount of deep sleep can cause:
- Dementia and Alzheimer’s disease
- High Blood pressure
- Heart attacks and Stroke
- Type-2 Diabetes
How to increase our Deep Sleep?
In order to get a deep sleep and maintain an optimistic mindset throughout the day, we can follow the steps mentioned below:
- Reduce Late night Media consumption, and give us a enough time to sleep (Minimum 6-7 hours).
- Getting up at the same time of the day.
- Avoiding consuming caffeinated drinks late at night.
- Avoid Alcohol and Smoking before Bed.
- Exercise regularly but not before bed.
- Try meditation up to our comfort zone.
- Take a warm bath at least an hour before bed.
No one among us are sleeping properly in today’s time. With the increasing digitization and improper media consumption, especially late-night OTT binge watching has created a huge impact in both our productivity and temperament.
One of the main reasons to all of this is lack of deep sleep. We usually go through REMs or Light Sleep patterns throughout the night.
As a matter of fact, Deep sleep time is just 2-3 hours in average for most of us.
To always remain happy and smile even in our worst times, is what we need in today’s time, and to that, sleeping is one of the best and free antidotes available to us.
Comments
Post a Comment