Benefits of early sleep and its importance to public health

The quality of your sleep is not limited to the number of hours you sleep, but also depends on the continuity of your sleep, the time you spent before covering a deep sleep, and the time you took to fall asleep after any interruptions, along with another important factor, the time you sleep during the day. During this article we will address the last factor, the effects of which are reflected on your biological watch, which affects the organization of your hormones and the health of your body in general, and your energy to perform daily tasks and physical activities. The effect of early sleep on your physical activity Early sleep makes your body in a simultaneous position with your biological watch, which means you sleep during the hours your body has dedicated to rest, which is night hours. But what determines the timing of this biological watch? It is not random at all, but is organized by the hormone “melatonin” produced by the pineal gland in the brain, and it is striking to pay attention to this hormone is that the levels change in the body according to the intensity of light that changes between night and day as follows: Hours of the body of the body cells receive these indicators, and reflect them around the environment, and the hour of the hour of the body of the body. On the cycle that consists of 24 hours daily, and the biological clock response is translated due to the different intensity of light in the form of a set of neurological and hormonal changes, the most important of which is the secretion of the hormone “melatonin” from the pineal gland in periods in which the intensity of light decreases, that is, night hours. The increased levels of “melatonin” cause drowsiness and place its effect on the secretion of other hormones in the body, the most important of which is “cortisol”. The role of the “cortisol” which is the adrenal gland to stimulate your activity to perform daily tasks and physical activities, but in the case of an imbalance of your biological watch, the “cortisol” organization will be disrupted, and you will feel lethargy and reflect the quality of your sleep. The ratio of early sleep with your body resistance to infection The quality of sleep affects the levels of inflammation indicators in the body, according to studies conducted by researchers on a number of important inflammatory indicators, such as Intercinen 6 (IL-6), which concluded biological researchers that the body’s discharge pattern for it in your health, but This relationship with this relationship, but the relationship to this relationship to this relationship is immunity and resistance to your body for the viruses and bacteria to which it is exposed daily has become less. Early sleep dimensions on mental health cannot be denied the close relationship between the quality of sleep and mental disorders, as insufficient sleep causes an increase in pressure on your brain, and this can cause you severe tension, and you reach insomnia, and the range of sleep disorders leads to something slow until it reaches mental disorders, including depression. It should be noted that insomnia is not only limited to your inability to sleep, but also includes the quality of your sleep and its duration, even if you feel that your sleep is normal, and that you cover a deep sleep after you have been preparing for you before preparing. The tension you feel is also the product of your biological imbalance, which in turn affects the levels of “cortisol” in your blood, which is directly responsible for the feeling of stress. The situation develops to a more dangerous extent in people who have not changed their sleep hours and quality, so the levels of “cortisol” are very significant, causing depression. The effect of early sleep on chronic diseases that many people do not know is that the benefits of deep sleep include the ability to relieve the weight of chronic diseases they suffer, and this effect appears in both the following chronic diseases in a different way: ● Diabetes if you sleep, your sleeping hours are limited, and its quality is also affected. According to what we previously explained about the role of hormones in organizing this process, their consequences to the hormones that regulate blood sugar and physical activity of the body, that is, the weight gain in this case is inevitable, as well as a clear threat to diabetes, or its aggravation. ● High blood pressure The quality of sleep affects the secretion of the “Andathin” substance responsible for the contraction of the blood vessels, so that its secretion increases to the superiority levels, causing the blood vessels to narrow, which reduces the area during which the blood moves in the blood vessels, and the pressure gradually leads to permanent high blood pressure. ● Digeting diseases as we mentioned earlier, sleep disorders and low quality reduce the immunity of the body and the ability to see germs from the air or even from the foods we eat daily, making the body vulnerable to digestive diseases, including: – IBD. Irritable bowel syndrome (IBS). H-Pylori, and other diseases of the digestive system. Tips to improve your sleep quality after reading this article must have become aware of the impact of the quality of sleep and the importance of early sleep on your happiness, the health of your body and your psychological health. Here are tips that will help you improve your sleep quality: – try to sleep at the same time and to wake up daily at the same time; Even on vacation. – Adequate sleep, at least 7-8 hours continuous. Don’t go to bed, as long as you don’t feel sleepy. Design your quiet routine before bed, such as cleaning teeth, reading books. – Creative activity away from light if you can’t fall asleep 20 minutes after entering the bed. – Hids keep them from using electronic devices for two hours before going to bed. – Sleep in a clean room, with good ventilation, and its heat is suitable. Be refrained from eating fatty and large meals in front of the bed. Be refrained from eating alcohol before bed. Avoid eating caffeine after noon, or at night. Exercise regularly and keep a healthy diet. Do not use your bed to study or any other activity but sleep. Are you ready to improve your sleep quality and sleep early every day? Follow the previous tips, and be careful that your lifeline and work will affect the quality of your sleep, and thus your health and activity to do your daily work.