Nowadays, most people spend their days studying, working, or doing various activities. Until you forget to get enough rest and often do not consider the importance of sleep Because I think it's just an activity that needs to be done in everyday life. On the other hand, insufficient sleep can result in a decrease in the body's immunity. which may cause various diseases In addition, it also has the effect of making the mood unstable. and have a shorter concentration on work It also has a negative effect on the skin and causes premature aging.

If we have 3-4 or more of these symptoms for a week. That means we're not getting enough rest. And the body is at risk for obesity, coronary artery disease, and coronary artery disease. Alzheimer's disease, cancer, and depression

• Lazy to get out of bed in the morning
• Tired easily, sleepy all the time
• More wrinkles, dark circles under the eyes
• Gray hair faster
• It's a wound that heals slowly.
• Gain weight
• smaller muscles
• Frequently have colds and infections

If youHave 3-4 or more of these symptoms for a week. You may not be getting enough rest. and there are risksto be obese, coronary artery disease Alzheimer's disease, cancer, and depression

Sleep is divided into 2 periods:

1. The period of sleep in which the eyes roll back and forth slowly (Non-rapid eye movement or NREM Sleep)

It can be broken down into 3-4 stages, with the first stage being the period when we are just starting to fall asleep or are drowsy. During this period, the body will respond quickly to external stimuli, such as if it is woken up. will wake up immediately There is no feeling of drowsiness.

2. Rapid eye movement sleep or REM sleep.

It will be a period of deep sleep. The body will therefore respond slowly to external factors. If it is awakened, it will be difficult to wake up and it will be drowsy. During this period, the body will receive the most restoration and repair from Anti-aging hormone or Growth hormone that is stimulated to be secreted in the greatest amount during this period.

Growth hormone or hormones that slow down agingis a substance secreted by the body from the pituitary gland (Pituitary gland) to strengthen the immune system. Including brain development and remain young therefore The more this hormone you have, the stronger your body will be. If there is little, our body will deteriorate faster. Bones will become thinner. Increased risk of osteoporosis Muscles become smaller and lack endurance. Wrinkles are increasing. Hair grays faster, gets tired easily No energy

This substance is released from the pituitary gland only when we are in deep sleep. It is secreted the most between 24:00-1:30 hrs. Therefore, if we want to remain youthful The best time to go to bed is at 10:00 p.m., the latest should not be later than 11:30 p.m. in order to receive more growth hormone.

There are also other techniques to help you get the most results from your rest each night, such as:

1. Two hours before bedtime, you should turn off your cell phone and other electronic devices that emit waves that disturb your brain. In addition, blue light or Blue Light from mobile screens It also inhibits the secretion of Melatonin or the hormone that helps us sleep soundly. It makes your sleep lack quality. Research has found that Blue light causes Melatonin to be secreted down to 22% less.
2. Do activities that help your brain relax, such as meditating, knitting, or coloring.
3. Turn off the lights until it's completely dark before going to bed.
4. Eat a light snack that contains Tryptophan, which is a precursor to Serotonin (a neurotransmitter that helps you sleep better), such as bananas, soy milk, or take dietary supplements such as Melatonin, Tryptophan, or L-theanine.

source

1. Payne J.D. (2011) Learning, Memory, and Sleep in Human. Sleep Med Clin. Vol.6: pp15-30
2. Williams, Caroline. How Much Sleep Do You Really Need? New Scientist Magazine. 28 May 2016. Vol. 230. No. 3075. United Kingdom
3. Y. Yakahashi, D.M. Kipnis and W.H. Daughday. (1968) Growth hormone secretion during sleep. Journal of Clinical Investigation: September; Vol 4, No. 9: pp. 2079-2090

Credit: Health Brings Wealth Magazine Issue: 7