Recently I watched a BBC program, "How to Sleep Better."
It said very little about why people needed to sleep. Actually, no one really know why people, animals, organisms sleep. However, we can learn how sleep is important by studying the problems if we don’t have enough sleep.
Here is what I learned. Quote:
"A good way to understand the role of sleep is to look at what would happen if we didn’t sleep. Lack of sleep has serious effects on our brain’s ability to function. If you’ve ever pulled an all-nighter, you’ll be familiar with the following after-effects: grumpiness, grogginess, irritability and forgetfulness. After just one night without sleep, concentration becomes more difficult and attention span shortens considerably.
With continued lack of sufficient sleep, the part of the brain that controls language, memory, planning and sense of time is severely affected, practically shutting down. In fact, 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0.05% (two glasses of wine)." Source:The science of sleep
Anyways, the program is almost all about suggestions for better night sleep. For those who have sleep problem, here are their suggestions:
- Relax your mind – Stop or try not to think about anything.
- Exercise regularly – A great way, but just remember not to do it right before the bed time.
- Create a calm bedroom environment – A bedroom should be for sleep ONLY. (Guilty! XD In my bedroom, I have a stereo and a computer, which is on almost 24/7. )
- Avoid caffeine – This one is obvious, but I did not sleep well last because I had too much tea before going to bed. :p
- Watch what you eat – Avoid large heavy meal, spicy and fatty foods, and foods containing tyramine – bacon, cheeze, nuts, red wine,etc. Instead, eat something that triggers the hormones serotonin like carbohydrates.
- Set a regular bed time and wake up time – Create a natural cycle or a habit.
- Follow our natural cycles – It is natural to feel sleepy between 2-4pm and between 3-5am. Yeah, it is hard to do things against nature. :D
- See a doctor – In serious case of sleep disorder, that is.
For more information and tips, please visit Sleep tips and advice
Another thing when it comes to sleep is that it is about the quality, not the quanity. *winks* If I were you, I would definitely avoid staying awake over 17 hours. (Maybe no more going on without sleep for days for me.) Last, I hope this blog can help anyone who has sleep problem, and wish you all have good night sleep always.