Sleep; the person's perception of sound, light, etc. It is defined as a state of unconsciousness that can be awakened by stimuli. Even though the periods vary, everyone allocates some part of the day to sleep due to our biological structure. So, is sleep just an action we do to relieve the tiredness of the day, or does it have other effects on our body? Let's take a look.
Sleep; It is a natural process that ensures the conservation of energy and the development and repair of the nervous system in all mammals. It is examined in two parts: superficial and deep sleep. Deep sleep; It is a process in which growth hormone is secreted, body metabolism slows down and protein synthesis increases, and the body adapts and prepares for the new day. It is important to sleep for sufficient periods of time to enter and complete deep sleep.
A study found that short-term and insufficient sleep is associated with weight gain, while sleeping at irregular hours affects the body rhythm and creates metabolic starvation.
>In the study published in the American Journal of Clinical Nutrition, scientists tried to determine the relationship between short sleep duration and weight gain. For this purpose, half of the 42 participants who slept less than 7 hours a day were given various recommendations to extend their daily sleep time and improve their sleep quality. Other participants continued their short-term sleep habits.
Participants who were asked to extend their sleep duration were advised not to consume caffeine before sleep, not to sleep too hungry or full, and to do relaxing exercises in order to improve their sleep quality. As a result of the experiment, it was determined that the sleep duration of half of these participants increased. It was observed that the participant group's sleep duration increased and their daily simple sugar consumption decreased by an average of 10 grams.
Let's look at the positive effects on our body when we regulate our sleep:
Quality and adequate sleep balances blood pressure and helps reduce intra-abdominal fat. (more than 5 hours).
Good sleep means good mental health. It is effective in anxiety, concentration and learning disorders.
Quality and adequate sleep supports the immune system.
Quality sleep helps your metabolism speed up. is effective in its work. Studies have shown that insufficient and irregular sleep triggers eating attacks.
Finally, let's talk about what we need to pay attention to in our diet for a quality sleep:
First of all, what we need is a healthy and sufficient diet. diet A healthy and adequate diet ensures the synthesis of neurotransmitters that the brain needs for adequate sleep.
Caffeine makes the person feel awake for longer. Reducing caffeine intake in the afternoon; In other words, staying away from drinks such as tea, coffee, cocoa and cola improves sleep quality and shortens the time to sleep.
Make sure to drink enough water! If we do not give the body the water it needs, the body will feel more tired. Dehydration can cause sleepiness more than necessary.
Consume less sugar and processed products. The National Sleep Foundation explains that too much sugar negatively affects sleep quality because it causes blood sugar levels to rise quickly and then drop rapidly.
As can be seen, sleep is an action that must be done adequately not only to rest the body but also for the smooth functioning of the body. Take care of your sleep quality and yourself, stay healthy
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