How to Fall Asleep Fast
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When we sleep 5.5 hours per night instead of 8.5 hours per night (recommended is 8 hours), we tend to burn more energy using carbs and protein, instead of fat. This can result in fat gain and muscle loss. Also, insufficient sleep or abnormal sleep cycles can increase the risk of diabetes and heart disease.
The second purpose of sleep is memory consolidation.
Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.
It is impacted by three main factors:
The quality of your sleep is determined by a process called the sleep-wake cycle. This cycle is dictated by your circadian rhythm.
There are two important parts of the sleep-wake cycle:
Also, consider these sleep aids: exercise (it will make it easier for your brain and body to power down at night), temperature (the ideal range is usually between 65 to 70 degrees Fahrenheit/18 to 21 degrees Celsius) and sound (a quiet space is key for good sleep).
The first purpose of sleep is restoration.
Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.
Cumulative stress takes place when the inputs in our body like nutrition, sleep and other forms of recovery are not able to fulfill the drainers, like exercise, stress, and other forms of things that take away our energy.
When choosing your bedtime, try not to fight your physiology. The best bedtime will differ a little bit for everyone, but it's crucial that you pay close attention to your internal clock and what your body is telling you. As long as you're getting the recommended 8 hours of sleep, just focus on finding the time that works best for you.
The average adult spends 36 % (or about one-third) of his or her life asleep.
Purpose of Sleep:
While even experts haven’t reached a consensus explanation for why we sleep, numerous indicators support the view that it serves an essential biological function.
In adults, a lack of sleep has been associated with a wide range of negative health consequences including cardiovascular problems, a weakened immune system, higher risk of obesity and type II diabetes, impaired thinking and memory, and mental health problems like depression and anxiety.
When thinking about getting the sleep you need, it’s normal to focus on how many hours of sleep you get. While sleep duration is undoubtedly important, it’s not the only part of the equation.
It’s also critical to think about sleep quality and whether the time spent sleeping is actually restorative. Progressing smoothly multiple times through the sleep cycle, composed of four separate sleep stages, is a vital part of getting truly high-quality rest.
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