Benefits of deep sleep

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Sleep plays an extremely important role in life but few people pay attention to it. So what are the benefits of deep sleep?

1. What is deep sleep?

A sleep is called deep sleep when it is a complete sleep, no or little startled awakening during the night, if you wake up in the middle of the night, you can still fall back to sleep easily and quickly. Important to realize a good quality sleep is waking up in the morning feeling alert, mind clear and body refreshed, healthy, ready to do the things planned for a new day.
On the contrary, an incomplete sleep is a restless, dreamy sleep and is often startled to wake up in the middle of the night. After waking up, it is very difficult or takes a long time to go back to sleep or even not go back to sleep. The result is that the next morning will feel sluggish, heavy head, headache, tired body, mind distracted, want to sleep again...

2. Factors affecting sleep

The older you get, the more changes the body has, the body's functions also change. These changes affect the duration and quality of sleep. Depending on the condition, the following factors can affect sleep:
Menopause causes a decrease in hormones in women, resulting in night sweats and other symptoms such as body restlessness, restlessness, trouble sleeping, restless sleep without deep sleep.
Elderly people have decreased secretion of the hormone melatonin that helps control the sleep cycle. Because of low melatonin, you'll feel drowsy too early and wake up early in the morning and may have a hard time getting more sleep. At the same time, the body also secretes very little growth hormone, making deep sleep more difficult.
Health conditions affect sleep: Chronic diseases such as arthritis cause pain and aches that will directly affect sleep quality. Diabetes or an enlarged prostate causing frequent nocturia, disrupting deep sleep; Parkinson's disease, Alzheimer's disease, and other mental illnesses can cause anxiety and restlessness, which interferes with deep sleep.
Daily living habits also directly affect sleep: less exercise, physical activity; napping too much (more than 30 minutes a day can interfere with nighttime sleep); Using stimulants such as drinking alcohol, beer, caffeine, tea and smoking a lot are the causes that greatly affect sleep.
Mood also affects deep sleep: a day at work, meeting many people, many frustrating things, too much work causing stress, unsatisfactory work results, arguments, disagreements with colleagues, friends, relatives.... There are many reasons why a day's mood is bad. This makes the body not relax and comfortable, leading to poor sleep.
In addition, the sleep environment such as the bedroom light is too bright, the temperature is too hot or too cold, the bed mattress is too soft or too hard, the ambient noise is too loud,... all affect the quality of sleep. sleep.

3. The benefits of deep sleep

3.1. Improve your memory Your mind actually continues to work while you sleep. When you sleep deeply, your brain works well, you can increase your memory or practice skills that you learned while awake.
3.2. Increases Lifespan Too much or too little sleep can also reduce life expectancy. Research shows that women aged 50 to 79 who sleep less than 5 hours or sleep too much each night have a higher mortality rate than other women. Sleep also affects quality of life. If you sleep better, your mind and spirit will be more alert and clear, leading to better work quality.
3.3. Reduces Inflammation Inflammation is often linked to heart disease, stroke, diabetes, arthritis, and premature aging. People who sleep less than 5 hours a night have more inflammatory proteins and C-reactive protein in their blood (a protein linked to the risk of heart attack).
3.4. Arousing creativity When deep sleep, the brain works well, they rearrange and restructure memory, increase imagination and creativity. Memory function is strongly stimulated during sleep, thereby promoting active human creativity.
3.5. Improve academic and work performance Children aged 10-16 have trouble sleeping, including loud snoring, difficulty breathing... difficulty concentrating on studying. Research shows that not getting enough sleep or not getting enough sleep is one of the reasons why the quality of study and work is significantly reduced. When students try to complete their homework on time, or those who work at home take advantage of part-time jobs to earn extra income, or finish the work on time, they often stay up all night, however Chronic lack of sleep clearly reduces the ability to study and work.
3.6. Practice concentration Lack of sleep can lead to symptoms of inattention at any age. Especially for children, they often become hyperactive when they lack sleep. Children 7-8 years old who sleep less than 8 hours a night can become unusually hyperactive, lack concentration and have difficulty controlling their emotions.

3.7. Owning a reasonable weight Many people think that, if you sleep less, your body will be more active, you will lose weight quickly. However, research shows that sleep-deprived people lose more body fat, while sleep-deprived people lose the same amount of muscle mass. Dieters often feel hungry when they have little sleep because a hormone enters the bloodstream and promotes appetite.
3.8. Reducing stress Stress and sleep are closely related and both have an effect on the body's blood circulation. Deep sleep helps reduce stress and thereby can control conditions such as high blood pressure and has an effect on blood cholesterol, which is one of the main causes of cardiovascular disease.
3.9. Reducing accidents while driving Drowsiness due to lack of sleep, less sleep, not getting enough sleep is the reason for the highest rate of car accidents, more than alcohol. Many people do not care about sleep, subjectively, but many statistical reports have clearly shown the association between driving and being awake due to drowsiness, lack of sleep,...
3.10. Stay away from depression Sleep deprivation can also cause depression. A deep sleep helps a mentally unstable person reduce anxiety, stress, and control emotions better.
3.11 How to have deep sleep? To have deep sleep, we should create good living habits in life, especially in people who always have sleep disorders for many different reasons. You should sleep enough time each day (about 7-8 hours is best, including a short nap of about 30 minutes). Should have a habit of going to bed at the same time (both napping and sleeping at night) and waking up at a fixed time (at first you should set an alarm, later it becomes a habit, it may not need to be moved). this). Doing this enhances biological function and can make it easier to go to sleep at night (even young people). In order to have a good night's sleep, it is also necessary to pay attention to related environmental factors such as: airy, cool bedroom, limit light to the maximum extent (use a night light with the lowest illumination possible), Clean bed, appropriate blankets, sheets, pillows (soft sheets, mattress with firmness suitable for each person), quiet space, few people pass by, airy but avoid drafts. In the cold and cold season, it is necessary to have blankets and cushions that are warm enough to prevent cold from affecting sleep and also related to the health of those carrying diseases.
Improper diet and drinking will directly affect sleep. Therefore, do not go to bed hungry (don't skip meals, especially dinner) and don't eat too full before going to bed. Do not drink a lot of water before going to bed, it will cause nocturia, greatly affecting sleep, especially limit drinking alcohol, beer, coffee, strong tea, and tobacco before going to bed. It is necessary to actively treat chronic diseases, especially diseases with nocturnal symptoms such as stomach and colon diseases, asthma, bronchitis, allergies....
Also to have a good night's sleep deeply, we should exercise our body on a regular basis with the most appropriate forms such as walking, playing badminton, gymnastics....
In short, maintaining good sleep every day will help prevent cells from being damaged and weakened, and avoid many dangerous diseases such as cardiovascular disease in the elderly, diabetes or overweight/obesity ..., because when sleeping the body will recover restore and regenerate energy for the body, and at the same time secrete the necessary hormones to help strengthen the immune system to help the body stay healthy. Therefore, a deep and sufficient sleep is seen as a positive measure to achieve good health for people.

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