From the Buddhist point of view, sleeping (lobe) is a sex dish, even ranked first in the five sex dishes: talent – form – name – real – lobe. The Buddha taught “minimum education tri content”.
Accordingly, sleep is necessary to maintain body and mind, but just enough is best. Modern medicine has proven that getting enough sleep is an important factor for good health and reducing the risk of chronic diseases. In this article, we clarify how sleep is just enough, is it good for health?
Why is it important to get enough sleep?
Why do we sleep? What is the purpose of sleep? Many questions come to mind when we think about sleep. Sleep is a complex physiological process, in which the body and mind will go into a state of rest for a while. Humans spend about a third of their lives sleeping and this is necessary for survival, just like food and water are needed.
The scientist There is still no specific explanation for why we sleep. However, it is certainly essential for many physiological processes such as memory consolidation, immune enhancement, hormonal balance, cardiovascular and psychological well-being.
People with sleep disorders are often associated with cardiovascular disease. Sleep deprivation can increase sympathetic nerve activity as well as cause vascular endothelial dysfunction. Studies have determined that sleep enhances immune defenses against pathogens. Sleep can affect the body’s immune response by regulating inflammatory responses. Lack of sleep will increase inflammatory substances, as well as reduce the activity and number of beneficial immune cells in the body.
Sleep deprivation is also linked to other health conditions such as obesity, type 2 diabetes, depression, and all-cause mortality. We often recognize the negative effects of sleep deprivation, but few people know that sleeping too much is also not good for health. Studies have shown that too little or too much sleep has a negative impact on health. Excessive sleep is associated with depression, chronic pain, and low socioeconomic status. Excessive sleep is a sign of poor sleep, i.e. the person needs a lot of time in bed but the sleep quality performance is low.
We often recognize the negative effects of sleep deprivation, but few people know that sleeping too much is also not good for health.
How to know enough sleep?
Healthy sleep includes many aspects: sufficient duration, good quality, appropriate duration and no sleep disturbances. Symptoms of poor sleep are often easy to recognize such as daytime sleepiness, fatigue during working hours, depressed mood, sluggish physical and mental performance, or other health problems.
The literature defines optimal sleep quite differently. It is generally understood as the daily amount of sleep that allows an individual to be fully awake (i.e. not drowsy) and able to maintain normal levels of performance during the day. There is a simpler definition in the literature: this is the amount of sleep required for the body to feel refreshed when waking up in the morning.
Doctors have guidelines for the amount of sleep needed, but it is only approximate. The amount of time needed to sleep ranges from 6-8 hours in adults. We can use smartphone apps to assess sleep. These devices provide information about sleep duration and even sleep quality through algorithms.
Inadequate sleep has become common over the past decades, especially among teenagers. The lack of sleep is often due to external factors such as artificial light, use of stimulants, lack of physical activity, no bedtime rules in the family, information technology devices are increasingly available. get a raise.
However, sleep needs can vary from person to person and at different ages in life. Newborns spend most of the day sleeping and only waking up to eat. In the elderly, sleep has significant changes in quantity and quality. Older people often have a harder time falling asleep and sleep less. This is often due to comorbidities and daily medications in addition to the aging process. Inadequate sleep in the elderly may also be related to life-changing factors: retirement, physical inactivity, decreased social interaction, age-related metabolic fluctuations.
Many other aspects of sleep are also important beyond getting the right amount of sleep each day. Sleep quality is also reflected in sleep efficiency (which is the ratio of time spent in bed actually sleeping), sleep time (which is the time it takes to go to sleep/wake up), sleep structure (which is the sleep stages). ), sleep consistency (which is the daily variation in sleep duration), sleep consolidation (which is the organization of sleep that is continuous throughout the night, wakes > 5 minutes) and satisfaction about sleep.
Monophasic sleep (i.e. sleeping once per day, usually at night) is considered the norm in our society but other sleep patterns (biphasic or polyphasic) are also noted depending on preference. or individual culture. Napping is also important because it helps improve work performance, reduce accidents and cardiovascular events.
In short, there is no single standard amount of sleep that applies to everyone. Optimal sleep duration should be individualized as it depends on many factors. Importantly, getting enough sleep is determined not only by the amount of sleep, but by many other aspects including: efficiency, quality of sleep, and level of alertness the next morning. For a good night’s sleep, don’t forget to practice sleep hygiene: remove entertainment electronic devices from the bedroom, exercise regularly, have a regular bedtime routine and know how to relax. after a stressful working day.
Source: Enlightenment Newspaper