The science behind better sleep and how to get it

Sleep is as important for our health as nutrition and exercise. Good sleep affects not only physical but also mental health. Let's find out the science behind better sleep and how it can be achieved.

The Science of Sleep

Sleep is a biological process that is necessary to rest the brain and body. Sleep is divided into two main stages:

REM (Rapid Eye Movement): In this stage the brain remains active and dreams are seen.

Non-REM (Non-Rapid Eye Movement): This is the deep sleep phase in which the body repairs itself.


There are two main factors that regulate sleep:

Circadian Rhythm: This is the body's biological clock that controls the time when we wake up and sleep.

Melatonin Hormone: This hormone is released in darkness and induces sleep.

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Benefits of Quality Sleep

  • Improves brain functionality
  • reduction of stress and anxiety
  • Strengthening the immune system
  • curb weight
  • Improved heart health

Ways to get better sleep (How to Achieve Better Sleep)

1. Keep a regular sleep schedule

Make it a habit to go to sleep and wake up at the same time every day, even on weekends.

2. Reduce screen time before bed

The blue light from mobiles, laptops and TVs can disrupt the melatonin hormone. Stop using screens an hour before bedtime.

3. Create a comfortable sleeping environment

Keep the lighting low and the environment quiet. Keep the bed comfortable and clean. Keep the room temperature slightly cool.

4. Avoid caffeine and alcohol

Caffeine and alcohol can affect sleep quality. Avoid consuming them at least 4-6 hours before bedtime.

5. Increase physical activity

Regular exercise, especially in the morning, improves sleep quality.

6. Reduce stress

Practice meditation and yoga. Adopt deep breathing techniques.

Conclusion

To get better sleep, it is important to follow a regular routine, eat right and adopt healthy habits. By improving the quality of sleep, you can improve your overall lifestyle.

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