Sleeping It is an important routine for maintaining health. The same goes for eating well and exercising. Data from the US Centers for Disease Control and Prevention (CDC) reveals that one in three adults in the US sleep less than 7 hours. On the occasion of World Sleep Day (World Sleep Day), we would like to share 2 reasons why we should give importance to sleep. Let's tell everyone.

“Quality sleep There's more to it than just timing.”

Because it must consist of 3 components.

1. Duration (Sleep Duration)

Quality sleep should include adequate sleep duration. Feel refreshed the next day. The appropriate length of sleep varies according to age. Adults should get 7 - 9 hours of sleep every night.

2. Continuity (Sleep Continuity)

Starting from the time you go to bed until you fall asleep (Sleep Latency) until you wake up. Quality sleep must be continuous. Do not wake up during sleep for more than 20 minutes and have good overall sleep efficiency (Sleep Efficiency, SE) to enter the deeper sleep process better.

3. Depth (Sleep Depth)

During this period, the frequency of brain waves drops into the delta wave range (Delta Waves), which are the slowest brain waves. The frequency is approximately 0.5-4 cycles per second. This is the time when the body will secrete growth hormone (Growth Hormone) or hormone that slows aging. that helps restore and strengthen the body's functions

Sleep is the foundation of good health.

1. Helps with brain health

Sleep plays an important role in removing waste from the brain. Because the brain does not have a lymphatic system (Lymphatic System), the brain eliminates waste through the brain cleansing process (Glymphatic System). This process must be done during sleep and will be most effective during deep non-REM sleep because during this period cells in the brain will shrink by 60%. creating space for cleansing An important waste product that is eliminated from the brain is ß-amyloid, a type of protein. which is the main component of Amyloid Plaque, a major cause of Alzheimer's disease.

2. Promote memory and learning

deep sleep It is important to the learning process (Cognitive Function) including memory (Memory), language (Language) to the expression of behavior (Behavior) and emotions (Mood). Deep sleep. Helps organize memories in the brain better Link old and new memories together. If you're sleep-deprived, your ability to learn is reduced by as much as 40%. Sleep patterns change with age. When people are over 60 years old, they will lose more than 70% of their deep sleep compared to people aged 18-25 years. This is the reason why Why do elderly people have memory problems?

3. Helps the functioning of the immune system

during sleep The body secretes proteins that are related to the specific immune system (Adaptive Immunity) to fight various pathogens. The same is true for recording memories in the brain. Sleep helps the immune system recognize and recognize foreign substances. And if you sleep for less than 4 hours, the work of natural killer cells or Natural Killer Cells (NK Cells) will decrease by as much as 72%. Including the creation of antibodies (Antibodies) which have properties to fight against foreign substances. also decreased When sleeping less than 4 hours

4. Reduce the risk of obesity

Those who slept less than 5 hours had a 1.55 times greater risk of obesity due to a decrease in the hormone leptin, or the hormone that makes you feel full. On the contrary ghrelin hormone (hormone that stimulates hunger) and the hormone cortisol (Stress hormones) increase, stimulating those who don't get enough sleep to have more appetite. Those who slept less than 4 hours tended to eat approximately more. 300 kilocalories per day

5. Reduce the risk of various chronic non-communicable diseases.

In addition to the increased risk of obesity, If you sleep less than 4 hours, there will be an increase in various inflammatory substances in the body such as TNF-alpha, IL-6, etc., which are the cause of chronic non-communicable diseases. (Non-communicable diseases or NCDs) People who sleep less than 5 hours have a 1.48 times increased risk of diabetes, 1.32 times higher blood pressure, and 1.37 times higher risk of heart disease. Including sleeping less than 7 hours, increases the risk of stomach cancer 2.22 times, pancreatic cancer 2.18 times, and esophageal cancer 1.63 times due to decreased NK-cell function, which has an important role in resisting cancer.

It can be seen that sleep is very necessary for our health. If you sleep without quality It may cause unexpected health problems. BDMS Wellness Clinic is aware of the importance of this. Therefore, World Sleep Day 2023, which falls on March 17, has the theme of“Sleep is essential for health”We therefore invite everyone to join us in giving importance to effective sleep. This will be the beginning of good health.

“Because sleep is the most valuable thing that nature has given us.

Get started on getting good sleep without spending a fortune. Just pay attention and be disciplined in doing it.”

With best wishes

fromBDMS Wellness Clinic

LINE: @bdmswellnessclinic