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World Sleep Day 2020 (World Sleep Day)

 

Better Sleep, Better Life, Better Planet

 

Sleep is not just a temporary rest. But it also refers to the time when the body repairs worn-out parts. Including helping to strengthen Not easily sick far from disease It also helps you look more youthful.

Find tips for quality sleep. From Doctor Amp

Dr. Tanupon Wirunhakarun, Chief Operating Officer and Director of BDMS Wellness Clinic

Why do we have to sleep? When we sleep soundly What good results will there be?

Bedtime is a time of recovery.

  • brainDuring deep or deep sleep, the brain secretes the most growth hormone each day. to repair worn parts and the creation of long-term memories (Long-term memories)
  • white blood cellsThe immune system has been restored. And more effective, especially NK Cell Activity, which helps protect the body from cells or foreign substances and various viruses.
  • heart and blood vesselsWhile we sleep deeply Your heart will beat more slowly. There is rest and rehabilitation of the cardiovascular system.
  • muscleWhile you sleep, your muscles relax. And works with Growth Hormone to repair injured and worn parts from playing sports.
  • Digestive systemIt manages blood sugar levels. Adjust insulin hormone levels Slow down the deterioration of the body and prevent type 2 diabetes.
  • hormoneMany hormones adjust to normal functioning if you don't get enough sleep or stay up late. Some hormones, such as Ghrelin hormone, control hunger and appetite. and the hormone leptin (Leptin Hormone) which is related to the feeling of fullness. It will fluctuate, causing overweight and leading to obesity.

The quality of sleep is more important than the number of hours you sleep.

Good sleep aside from sleeping 8-10 hours per day. The quality of your sleep is also important. If you sleep late and wake up late, sleep late and wake up late. It is considered to be poor quality sleep.

Let's notice that You have insufficient sleep Or are you sleeping without quality?
  • Insomnia or difficulty staying asleep or startled awake at night
  • Waking up much earlier than usual Wake up feeling drowsy, not refreshed, and want to sleep more.
  • Tired, sleepy during the day
  • Forgetfulness, poor memory
  • Lack of concentration, poor decision-making
  • Frequently hungry, feeling like you want to eat more food than usual, especially sweet, fatty, salty, or high-sodium snacks.

Get quality sleep with tips from the doctor.
  • It's best to be able to fall asleep naturally without having to rely on sleeping pills. But if you yourself have a problem with poor sleep quality Adjusting good sleeping hygiene is therefore an important help.
  • Adjust going to bed and waking up at a consistent time every day. Even if it's a weekend And it is recommended to go to bed before 10:00 p.m. in order for Growth Hormone to work at its fullest potential.
  • Avoid caffeine-containing drinks after 2:00 p.m. and avoid high-fat foods. and alcoholic beverages 2-3 hours before bedtime because it will disturb sleep
  • Adjust the temperature in the bedroom to suit yourself, around 23-25 ​​degrees Celsius, to ensure comfort and sleep well throughout the night.
  • Refrain from using electronic devices such as cell phones, tablets, and televisions at least 2 hours before bedtime. Because blue light disturbs the brain, causing the hormone melatonin to be secreted. which is a hormone that helps cause less sleep
  • 2-3 hours before going to bed, you should put your body in a relaxed state, such as taking a walk, meditating, or knitting.
  • If there is a lack of quality sleep at night and results in sleepiness during the day You can nap for 25-30 minutes or what we call Power Nap. The appropriate time for napping is 1:00-2:00 p.m.
  • Stop smoking. Smoking 1 cigarette results in 1-2 minutes less deep sleep.

 

Reference
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