This is Part-V and the last of The Risk of Insufficient Sleep.
Trying to sleep forcibly makes you have insomnia.
When you try to sleep forcibly, you get irritated. That makes your brain recognize that your bed room is a place where you can’t sleep resulting in insomnia.
The point is how you can deceive your brain. When you can’t sleep, it is better to do something else and when you feel sleepy, go to your bed room.
It is important not to think you can’t sleep but you can sleep. That makes your body relax leading to good-quality sleep.
Effect of Insufficient Sleep on Children
Insufficient sleep affects grow of the brain. Hippocampus in the brain controls memory. In a research, the volume of hippocampus of children who don’t have sufficient sleep was smaller.
There is a possibility that shortening the time to produce growth hormone which plays an important role to form the body prevents the growth of the body and the brain. Establishing the memory needs 7 hours sleep.
This is Part-IV of The Risk of Insufficient Sleep.
Taking a nap is recommended to spend afternoon actively, but incorrect nap raises the risk of cerebral infarction. In the case of elderly people, taking a nap for more than 1 hour increases the risk of cerebral and cardiac infarction.
When you go into deep sleep, waking up from it increases burden on the blood vessels and raises the blood pressure, increasing the risk of cerebral and cardiac infarction.
When you sleep, the blood vessels expand, but when you wake up, the blood vessels contract suddenly, giving a heavy burden to the blood vessels.
It is good to drink a cup of hot coffee before taking a nap because caffeine in coffee will take effect in 20 to 30 minutes so you can wake up feeling well. Ideal duration of nap is 15 minutes.
15 minutes nap also prevent dementia. Amyloid β (beta) is known as a cause of dementia, which attacks and decreases neurons in the brain, but amyloid β melts and is discharged while you are sleeping. However, sleeping more than 60 minutes increases the risk of dementia because it causes sleep at night to be shallow, shorten the time to clean amyloid beta.
This is Part-III of The Risk of Insufficient Sleep.
To fall asleep easily, it is recommended to cool down the internal organs before going to bed by soaking in the bathwater.
There are a surface body temperature and a core body temperature. The core body temperature is higher than the surface body temperature by about 2 degree F (1 degree C). When you fall asleep, the core body temperature instantly falls 2 degree F so if you can lower the core body temperature, you can fall asleep easily.
Why do you need to warm your body to lower down the core body temperature?
When you soak in the warm water of the bathtub, the core body temperature is going up, but when you get out of the bathtub, the raised core body temperature tries to go back to the original temperature, releasing heat. At this time, the core body temperature falls lower than the original temperature, causing sleepiness.
It is good to soak in the bathwater 2 hours before going to bed.
This is Part-II of The Risk of Insufficient Sleep.
Do you feel hungry at midnight sometimes?
If so, you could be deceived by your brain.
When your stomach is not really empty, hungry feeling is caused by insufficient sleep.
There are a hormone which increases appetite and a hormone which controls appetite.
The amount of the hormone which increases appetite is increased by insufficient sleep. Insufficient sleep causes insufficient time to repair the body. So the brain feels the risk of life, ordering to store nutrition and the hormone which increases appetite will be active and you feel hungry.
Hungry feeling at midnight can be false information given by the brain.
For deep sleep, it is necessary to finish dinner 3 hours before going to bed and you can keep enough time to digest foods.
I want to introduce what I learned recently about sleep as The Risk of Insufficient Sleep. This is Part-I. Please use this information to make your sleep quality better. I also added Can You Sleep Well? on Home Therapy page so please refer to it, too.
Sleep is time to repair the cells and to organize and fix what you memorized. If your sleep is insufficient, you can’t repair what you have to repair and the next day comes in that condition.
Insufficient sleep causes contraction of blood vessels, fast heart beet and high blood pressure. High blood pressure raise a risk of stroke, cardiac infarction, depression and diabetes. They say that high blood pressure triples the risk of diabetes.
It is natural that hours of sleep becomes shorter with age. The time you feel sleepy becomes earlier, resulting in waking up earlier and deep sleep tends not happen.
Required hours of sleep depend on the age. 20s needs about 7hours 45 minutes, 30s to 40s needs 7 hours, 50s to 60s needs 6 hours and more than 70 needs 5 hours 45 minutes.
Can You Sleep Well?
HTY 4.1 Can You Sleep Well is added to Home Therapy page in my website.
This is from my book, How to treat yourself at home without medication.
I'm talking about sleeping, especially for elderly people. A lot of elderly people have sleeping problems such as waking up frequently during the night, waking up early in the morning etc., but I would like you to know that actually this is very natural.
For more detail, please click the following LEARN MORE.
This Blog is for a memo of my clinical realizations, information about health I have learned recently and update information.