Did you know that we spend one-third of our day sleeping?

Sleeping is a natural mechanism that is inherited from birth. that is extremely complex and important It is not only the body's turning off and on mechanism. But the body also uses this time to promote growth during childhood. and repair parts that are worn out in adulthood as well

When the body wakes up, it produces hormones that stimulate the body to prepare for tasks and situations that will occur throughout the day. Therefore, in addition to adequate sleep hours The quality of your sleep is also important. This is because it is primarily related to the levels of two hormones: melatonin and growth hormone. which is a hormone that is produced during the night This is because melatonin is stimulated to be released when it is dark and suppressed when it is light. The levels of melatonin and growth hormone are consistent. That is, if there is a lot of melatonin Growth hormone will be more accordingly.

Melatonin

This hormone is known as the sleep hormone because it helps us sleep. The level of melatonin in the body increases gradually from the evening, peaks at night and decreases in the morning. The body uses an essential amino acid in the body called tryptophan along with vitamin B3, vitamin B6 and magnesium to create melatonin.

Melatonin levels decrease with age. This is consistent with studies that found that in the elderly, melatonin levels decrease and it becomes more difficult to fall asleep. Therefore, eating food and fruits Containing tryptophan such as bananas, peanuts, soybeans, and sesame can help reduce insomnia problems.

growth hormone

Growth hormone or aging hormone Because it stimulates cell growth and division. Helps build muscle Stimulate the creation of bone mass Helps digest sugar and fat It also promotes the functioning of various systems in the body. The hormone is secreted from the pituitary gland beneath the brain. Its peak secretion occurs at age 15, causing the body to grow in every aspect, including height. But after that The body will use it to repair the body instead.

Therefore, we will see that even though we are sleep deprived during adolescence, You may not feel worn out because you still have a lot of youthful hormones. But if you are over 28 years old and have continuous sleep deprivation. The body becomes weaker due to decreased levels of growth hormone.

From research it was found thatThe body can produce full levels of growth hormone.by

• You should go to bed at 10:00 p.m. or at the latest, no later than 11:00 p.m.
• Avoid eating foods that contain sugar. Including fruit before bedtime Because it causes the body to produce less growth hormone.

Little or insufficient sleep There will be many symptoms.such as

• When you wake up in the morning I still don't feel refreshed. I want to sleep more.
• Feeling sleepy during the day
• When you have a chance to nap Will fall asleep within 5 minutes.
• Decision making is worse. lack of restraint
• Forgetfulness, poor memory
• Poor concentration
• feeling unusually hungry I want to eat sweet food.
• It also causes disease and abnormalities to the body, including:
  • Overweight and Obesity
  • Diabetes
  • The immune system is lowered.
  • digestive system abnormalities
  • The memory storage system or nervous system is less efficient.
  • high blood pressure
  • Heart disease
  • Depressed, mood changes easily
  • sexual dysfunction
  • Dermatitis The skin is wrinkled and not bright. or skin allergies more easily

So what is correct and quality sleep?

Getting enough sleep It is to sleep until you wake up and be able to live your life. Do various activities without fatigue throughout the day. For each age group by the National Sleep Institute The United States (National Sleep Foundation) has recommended appropriate sleep hours for each age group as follows:

• 0-3 months: Optimal sleep duration is 14-17 hours.
• 4-11 months: Optimal sleep duration is 12-15 hours.
• 1-2 years: Optimal sleep duration is 11-14 hours.
• 3-5 years: The optimum sleep duration is 10-13 hours.
• 6-13 years: The optimum sleep duration is 9-11 hours.
• 14-17 years old: The optimum sleep duration is 8-10 hours.
• 18-25 years old, optimum sleep duration is 7-9 hours.
• 26-64 years old, optimum sleep duration is 7-9 hours.
• Ages 65 and over, the optimum sleep duration is 7-8 hours.

In addition, it shouldCreate good sleeping hygieneBecause good hygiene helps the body get used to sleeping. and create good habits for taking care of your healthTo promote better quality sleep

• Go to bed and wake up at the same time every day.
• Avoid beverages containing caffeine after 2:00 p.m. or at least 8 hours before bedtime.
• Avoid drinking alcohol close to bedtime. Because it will disturb sleep and make it impossible to wake up and fall back asleep.
• Be careful with sleeping pills. Should not be used continuously for more than 3 weeks without consulting a doctor.
• Adjust the light to darkness and the temperature in the room appropriately. Makes you feel comfortable sleeping Sleep well all night.
• Try to relax your body before going to bed, such as listening to soothing music. Read light books, meditate, take a walk or pray. Avoid using your brain, thinking, watching TV or cell phones. or video games near bedtime
• Avoid eating large meals close to bedtime. Snack meals should avoid fried, oily, and spicy food.
• Avoid exercising at least 2-3 hours before bed.

However, sleep is very important to humans. It is an important tool for effectively slowing down aging. And no one can do it for us. and are like our dead friends. Because when you have good sleep quality and enough sleep, your body will last you longer. And if the quality of sleep is not good, the body may have problems. If not corrected The body will gradually deteriorate faster. So start taking care of your sleep from today.

Best wishes from BDMS Wellness Clinic

Call: 028269999

LINE: @bdmswellnessclinic

source

1. Payne J. Learning, Memory, and Sleep in Humans 2011. 15-30 p.
2. Williams, Caroline. How Much Sleep Do You Really Need? New Scientist Magazine. 28 May 2016. Vol. 230. No. 3075. United Kingdom 
3. Takahashi Y, Kipnis D, Daughaday W. Growth hormone secretion during sleep. The Journal of clinical investigation. 1968;47(9):2079-90.
4. Healthy Sleep In Adults. American Journal of Respiratory and Critical Care Medicine. 2016;193(5):P7-P8.
5. Tanupon Wirunhakarun. (2018). Sleep properly and stay healthy for life. 4th printing. Bangkok. Amarin Printing and Publishing Company Limited.

Credit: Health Brings Wealth Issue 22