Did you wake up refreshed and ready for the day? Or did you wake up tired and falling asleep during the day? The fact is sleep is very important in our lives! This presentation talks about why sleep is important and why you need to focus on sleeping!
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The Importance Of Getting A Good Nights Sleep By: Nathan Young
@nvyoung
Did you have a good nights sleep, and are well rested and ready
for the day?
Or, did you toss and turn and took a very long time to fall
asleep, only to wake up tired?
Sure, most of us leads stressful lives, but our busy lives must
not interfere in our sleeping!
If you are waking up tired with your brain out of order, and
drinking lots of coffee to stay awake, read on to learn about some
sleeping techniques, so you can have a good nights sleep!
The Stages Of Sleep
Most humans needs 5-6 sleep cycles each night to wake up
refreshed and ready for the day without feeling tired and groggy.
As you lay in bed and are drifting off to sleep, it doesn't seem
like much is happening, but after you fall asleep, a lot happens!
Your brain swings into action, telling your body how to sleep. As
you slowly fall asleep, you begin to enter the five different
stages of sleep shown below.
Stage 1: In this stage, your brain gives the signal to your
muscles to relax. It also tells your heart to beat a little slower,
and your body temperature drops a bit. Stage 2: After a little
while, you enter stage 2, which is a light sleep. You can still be
woken up easily during this stage. For example, if you hear a car
horn outside, you'll probably wake up. Stage 3: When you're in this
stage, you're in a deeper sleep, also called slow-wave sleep. Your
brain sends a message to your blood pressure to get lower. Your
body isn't sensitive to the temperature of the air around you,
which means that you won't notice if it's a little hot or cold in
your room. It's much harder to be awakened when you're in this
stage, but some people may sleepwalk or talk in their sleep at this
point. Stage 4: This is the deepest sleep yet and is also
considered slow-wave sleep. It's very hard to wake up from this
stage of sleep, and if you do wake up, you're sure to be out of it
and confused for at least a few minutes. Like they do in stage 3,
some people may sleepwalk or talk in their sleep when going from
stage 4 to a lighter stage of sleep. Stage 5: You are in the Rapid
Eye Movement stage. R.E.M. stands for rapid eye movement. Even
though the muscles in the rest of your body are totally relaxed,
your eyes move back and forth very quickly beneath your eyelids.
The R.E.M. stage is when your heart beats faster and your breathing
is less regular. This is also the stage when people dream! The
Sleep Cycle Done 5-6 Times Each Night
1People dream during R.E.M. sleep, the period that follows the
deepest stage of sleep. Everybody has dreams, although some people
have a tough time remembering them. No one knows for sure why
people dream. Some scientists think that dreams are your brain's
way of making sense of what happened during the day. Others think
that dreams allow your brain to sort through the events of the day,
storing the important stuff and getting rid of the junk. Some
scientists say that dreams are a clue to what you're worried about
or thinking about. No matter what, dreams are important part of
sleep, and you should look forward to them! Why Do People Dream
While Sleeping
2 Steps To Fall Asleep
Stick To A Schedule 1 Stick to a regular routine by going to
bed at the same time each night, and waking up at the same time
each morning. Yes, setting an alarm to tell you when to go to bed
and to wake up works!
Develop A Bedtime Ritual 2 Taking a warm bath, reading a book
or newspaper, going on a jog/run, praying, talking with a spouse or
family, drink a warm drink, etc. Developing a bedtime ritual you
follow every night helps you sleep!
The Bedroom Should Only Have A Bed 3 The bedroom should be only
for sleeping and getting ready for the day. That means things like
TVs, smart phones, tablets, computers, and other electronic
distractions should be out of the bedroom in every house!
Cut Out The Caffeine/Alcohol 4 Drinking drinks with caffeine or
alcohol, or using tobacco, can mean a long night. Limit caffeine,
alcohol, and tobacco consumption to ensure a good nights rest!
Be Physically Active 5 Research shows that people who are
physically active fall asleep faster and have a better rest. The
reason, your body is worn out and needs the sleep to repair itself!
Plus, sleep keeps you from getting sick more often!
Get Yourself Away From Screens 6 This is a hard one for
geeks/nerds, but to fall asleep faster, get yourself away from
screens one hour before bedtime. The blue light from screens can
mess up your sleep!
Keep Your Bedroom Cool And Dark 7 Your bedroom should be
between 68-72 degrees while sleeping. Also, your bedroom should be
totally dark. If you sleep during the daylight, get a eye mask! And
sleep with a fan to keep yourself cool!
Dont Stay Up Late To Get Work Done 8 Staying up late to get
work done for the next day is not only bad for getting a good
nights sleep, it leaves you with a sleep deficit. And it also
leaves your tired for the next day, put the work off and get some
rest!
Turn Your Alarm Clock Around 9 Yes, laying in bed watching the
time go by on your alarm clock can hamper yourself from falling
asleep. A simple fix, turn the alarm clock around facing the other
way, and use an old-fashioned alarm clock!
Cant Fall Asleep, Get Out Of Bed! 10 Tossing and turning and
cant fall asleep? Get out of bed, walk around, read something,
drink a warm drink, and try to fall asleep again in 30 minutes.
Tossing and turning in bed leads to a bad sleep!
2 Some Things About Sleep
3 Health Problems / Not Enough Sleep Impaired While Driving
Obesity Type-2 Diabetes Cancer Low Metabolism Heart Disease
Metabolic Syndrome Get Sick More Often High Blood Pressure Mood
Disorders Depression Mental Disorders Insomnia Shorter Life Span
Premature Death Learning Problems Memory Problems Without adequate
sleep, you get sick, fat, and stupid. Kidney Disease Stroke Hormone
Problems
3 Without a good nights sleep, your brain begins to microsleep.
Microsleep refers to brief moments of sleep that occur when you're
normally awake. You can't control microsleep, and you might not be
aware of it. For example, have you ever driven somewhere and then
not remembered part of the trip? If so, you may have experienced
microsleep. If you're listening to a lecture, for example, you
might miss some of the information or feel like you don't
understand the point. In reality, though, you may have slept
through part of the lecture and not been aware of it.
3 Sleep helps your brain work properly. While you're sleeping,
your brain is preparing for the next day. It's forming new pathways
to help you learn and remember information. Studies show that a
good night's sleep improves learning. Whether you're learning math,
how to play the piano, how to perfect your golf swing, or how to
drive a car, sleep helps enhance your learning and problem-solving
skills. Sleep also helps you pay attention, make decisions, and be
creative. Studies also show that sleep deficiency alters activity
in some parts of the brain. If you're sleep deficient, you may have
trouble making decisions, solving problems, controlling your
emotions and behavior, and coping with change. Sleep deficiency
also has been linked to depression, suicide, and risk-taking
behavior. Losing just 1-2 hours of sleep each night can lead
towards a sleep deficiency!
3 The damage from sleep deficiency can occur in an instant
(such as a car crash), or it can harm you over time. For example,
ongoing sleep deficiency can raise your risk for some chronic
health problems. It also can affect how well you think, react,
work, learn, and get along with others. Simply, sleep plays a vital
role in good health and well-being throughout your life. Getting
enough quality sleep at the right times can help protect your
mental health, physical health, quality of life, and safety. The
way you feel while you're awake depends in part on what happens
while you're sleeping. During sleep, your body is working to
support healthy brain function and maintain your physical health.
In children and teens, sleep also helps support growth and
development.
3 Sleep Deficits And The Workplace Research has shown that
people who are sleep deprived make mistakes more often, cant solve
problems as well, and arent as creative. Tired employees are also
more likely to participate in cyberloafing watching cute cat videos
instead of working. There is also research connecting sleep loss
and work performance. And, sleep-deprived workers are less ethical.
Plus, sleep plays a role in less employee productivity and
effectiveness. Companies needs to institute e-mail free weekends,
sleep education, paying attention to ones circadian rhythms, and
allowing employees to nap during the day. Napping for 20-30 minutes
a day, even if one is not sleep deprived, leads to an improved
performance and effectiveness!
3 Amount Of Sleep One Needs Each Night Children Teens Adults
10-11 Hours 9-10 Hours 8-9 Hours And yes, reading a bedtime story
to your kids each night helps them fall asleep faster. And they
perform better in school! On average, some need more, some need
less sleep!
Sleep Apnea Is Very Dangerous! Do you snore, or do you know of
someone who snores? If a person snores loudly and constantly, it
could be sleep apnea.
What Is Sleep Apnea? When you sleep, your airway should remain
open, so you can breathe while you are sleeping. In Sleep Apnea,
your tongue collapses and blocks your airway. Causing you to wake
up. If your airway is blocked, you body signals your brain to wake
up briefly to re-open the airway. Sleep Apnea relaxes the tongue,
causing you to block your airway, and forcing your body to get the
airway back open. People with sleep apnea re-awake up to hundreds
of times each night.
Treatment For Sleep Apnea If you think you have Sleep Apnea,
see your doctor and complete a sleep study. If found to have Sleep
Apnea, treatment ranges from a dental device to a CPAP machine,
which forces your airway open when it closes.
Bottomline, Sleep Is Important Most research shows that we dont
get enough sleep, and our deficit is seriously hurting our
productivity, our physical health, even our mental well being.
After all, becoming more productive, efficient, and effective in
every other area of our life is pointless if we cheat our minds and
bodies the rest they deserve. Each day has enough trouble of its
own, -Jesus
Its important you get a good nights sleep each night so you are
well-rested and ready to go the next day! Get into the habit of
getting 8-9 hours of sleep each night, you will be glad you did!
Good night, sleep tight! In Closing
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About Nathan Young Thanks for checking me out; Nathan Young is
an experienced writer, blogger, photographer, and videographer who
blogs at Geek Alabama. Nathan is a big Road, Weather, and News
Junkie Geek and is a great person to be around who is funny and
informative. Nathan is an accomplished media person who regularly
covers topics on Geek Alabama and gets numerous requests to cover
things from businesses, products, TV shows, movies, books, games,
food, events, conventions, concerts, and other reviews. He is open
to speaking, covering products or events, and representing your
brand. The most interesting fact about me, I draw roads! #Aspie
proud! #ASD
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