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  • Essay / The importance of sleep hygiene - 649

    What is sleep hygiene? “Sleep hygiene” refers to the behavioral habits we reinforce that help us optimize the quality and quantity of our sleep. Poor sleep habits practiced over many years lead to common sleep problems such as insomnia. Why is it important to practice good sleep hygiene? Sleep hygiene is important to practice because it promotes healthy sleep and daytime wakefulness. Good sleep is associated with many health benefits and its lack can lead to heart disease, high blood pressure, stroke, weight gain and diabetes. How do we know when we need to sleep? In each of our brains we have what is called an internal clock controlled by the SCN (suprachiasmatic nucleus) located in the hypothalamus. This alternates a sleep-wake cycle, called a “circadian rhythm”. It is a behavioral and physiological cycle that takes place over a 24-hour period. Our internal clock is synchronized with our body processes such as temperature, blood pressure and other brain states. The main synchronizer of sleep is light transferred via the optic nerve to the SCN. The SCN sends messages to the brain to decide whether, day or night, these changes trigger changes in body temperature and sleepiness. What can cause poor sleep quality? Working against your body clock can lead to poor sleep quality, this means choosing not to sleep when you are tired and ignoring your brain's signals. The consumption of alcohol, the use of sleeping pills and the use of cigarettes can be confused with remedies to facilitate the process of falling asleep. These things do not make an individual more likely to sleep. Alcohol has an immediate soporific effect, a few hours later, when the alcohol level in your blood ...... middle of paper ...... rises at least 4 hours before going to bed, because exercise increases your heart rate, which increases blood pressure, which keeps you awake. Timing of training is important: exercising in the morning or early afternoon will not interfere with sleep. However, relaxation techniques such as yoga can be practiced before bed. Turn off all electronic devices (phones, music players, etc.) at least half an hour before going to bed and do not expose yourself to excessive bright light because it would give you clues. brain that it is time to wake up. You can take a hot bath before bed as this will increase your body temperature; it's the drop in body temperature after bathing that makes you sleepy. Don't put your worries to bed; leave your worries about work, school, daily life, etc. behind. Some people find it helpful to schedule a “worry period” in the evening or late afternoon to deal with these issues..