A healthy night’s sleep is very important for an individual on both physical and mental levels. It ensures that we function properly during the day, maintain focus and are protected from potential physical issues.
A quality sleep goes through various stages, as identified by Green Sleep, non-REM sleep, REM sleep and deep sleep.
Non-Rem sleep takes up 50% of the individual’s total sleep time and is when individuals are most easily wakened by external stimuli, however it is the REM and deep sleep in which provide the physical and mental benefits the body requires.
During a deep sleep the body repairs cells, secretes growth hormone and builds muscle tissue. While during a REM sleep, also known as Rapid Eye Movement sleep, this is when the body temperature decreases and the blood streams to the brain. Both deep sleep and REM sleep nourish the body both physically and mentally in order for the individual to function at their best through the following day.
Moreover in an article by the National Heart, Lung and Blood Institute in 2012, sleep is an invaluable resource for our physical wellbeing. During sleep our body repairs itself, supporting growth and development as well as healing our blood vessels. And so those who ensure a quality night’s sleep consistently reduce the possibility of different physiological ailments such as cardiac issues and those relating to blood pressure.
Luckily, obtaining the recommended daily hours of sleep is shown to reduce potential of weight issues, as highlighted in a study conducted by Beccuti and Pannain in 2013. This is largely due to the balance that is achieved through healthy amounts of sleep where the production of the hormone leptin, which makes the individual feel full, goes up.
In regards to the benefits of sleep on mental faculties, it is shown through various studies that quality sleep improves learning. An individual has greater success in pursuing learning after having achieved a full night’s sleep according to a study by Curcio and associates in 2006.
A reduction in the recommended amount of sleep can also result in individuals having issues at work such as decision making and coping with change, affected by the amount of sleep that is achieved the night before.
The recommended amount of sleep for an individual is six to eight hours per night. Michael Breus, PhD, has commented on a study which revealed that the average sleep for week nights was six and a half hours with the weekends averaging at around seven hours and twelve minutes a night.
In an article by the Mayo Clinic in 2014 there are several tips that are highlighted to ensure a better quality sleep and all the productive benefits it comes with. It is recommended that a routine is established where the individual goes to bed at a set time, as well as eliminating going to bed too hungry or too full to prevent waking up during the night.
It has also been identified that stimulating foods and drinks are evaded, such as caffeine and alcohol. These products are stimulating and so may keep the individual awake longer than they would prefer.
It can be seen that the most productive course to take in ensuring better quality sleep is to create and maintain a routine ensuring that technology inducing activities are eliminated leading up to the time of go to bed, as well as consistently going to sleep at the same time every night. Maintaining a positive nightly routine will encourage both physical and mental benefits, which help enhance a successful work and personal life.
What product changes would you adopt to ensure you get a full night of sleep?