Finding the Mystery behind SLEEP; The Key to an Optimum Human Daily Routine

by, Muhammad Zainul Ariffin bin Sapianasri

 

You must feel sleepy after doing any activity, right? For example playing sports, completing work and so on. This makes you want to sleep even for a while to restore your energy to do the next activity.

So, what is sleep?

Sleep is a natural state of the human body that is used to rest our body and mind. Sleep is an important daily routine for us as humans that allows our body to be active and fresh the next day. Sleep allows our body to perform anabolic reactions such as building muscle tissue, nerves and bones. Sleep is divided into several aspects, namely guarding, light sleep, deep sleep and REM sleep. All the types of sleep that have been mentioned can be done at any time, depending on the person's intention.

What is the Wake phase?

Have you ever woken up from sleep because you were thirsty or wanted to go to the toilet? Yes, this is the Wake phase. Wake up is a state where you wake up from your sleep to meet your body's response. Don't worry because this is a normal phase in healthy adults.

What is the phase of Light Sleep?

Another name for light sleep is 'chicken sleep'. This light sleep is the phase between wakefulness and deep sleep. When a person experiences light sleep, his body will begin to relax, his heart will beat slowly, and the breathing rate will also slow down. For your knowledge, this light sleep phase can make us wake up easily compared to deep sleep due to surrounding disturbances such as noise.

What is the phase of Deep Sleep?

This is the phase where you will not be sensitive to the distractions around you of any kind such as the sound of the alarm clock and insects or small animals walking on your body. Deep sleep usually occurs after your light sleep phase. Your body tissues will begin to repair because of the daily activities you do. Our body's energy also begins to be restored to be used for the next activity. At the same time, our body movements are limited because our body muscles are in a state of relaxation. Growth hormones are also secreted for the growth of our body.

So, we already know the phases that we ourselves go through in our sleep. Furthermore, reaching a deep sleep phase is a success in sleep because it has many benefits that we will get. To reacha deep sleep phase must have its own steps, right? What are the steps to achieve good sleep?

Quality Food Intake

What is the relationship between nutrition and sleep? Food contains nutrients that can stimulate or prevent us from sleeping. Among them is to avoid caffeine. Caffeine is usually contained in coffee and acts to prevent the action of adenosine, which is a neurotransmitter from promoting sleepiness.

In addition, avoid eating anything heavy or spicy before going to bed to avoid discomfort in the stomach or mouth to sleep. 

Finally, a balanced intake of sugar in our daily diet. This is so that the sugar level in our blood is under control. A drop or rise in blood sugar can disrupt our sleep.

Regular Exercise

Regular exercise helps to improve the quality of our sleep to achieve a deep sleep phase. This is because exercise encourages our body to reduce the stress we experience mentally. Exercise can also tire our body so that it is easier to fall asleep when we sleep later. Finally, exercise can regulate our body clock, which is the circadian rhythm. Circadian rhythms can control a person's sleep-wake cycle.

Therefore, sleep is one of the important daily routines for everyone so that they can run their days with more energy. Not enough sleep can interfere with activities in our body or our daily routine. That's all from me, thank you for reading

Date of Input: 22/02/2024 | Updated: 22/02/2024 | s_syazana