Last Updated on March 12, 2023 by The Health Master
The power of Sleep
Sleep is an essential element of life and is crucial to maintain a healthy and balanced lifestyle.
It is the only time when the body goes through multiple functions such as hormonal balance, growth hormone production, detoxification process, and more.
In this article, we will discuss the power of sleep and how it acts as a natural and free medicine for the body.
The Importance of Sleep
Sleep is not just a period of rest for the body, but it is also a critical time when the body goes through several essential functions that help in maintaining good health.
For example, when we sleep, the body produces and balances essential hormones such as growth hormone, which helps us to repair, grow, and rejuvenate.
In addition, during sleep, the body also goes through a detoxification process, which is crucial for eliminating harmful toxins and waste products from the body.
This process helps in reducing inflammation and preventing chronic diseases.
The brain also undergoes a vital process during sleep called the glymphatic system.
This system helps in clearing out waste products from the brain, which can lead to a reduction in the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Furthermore, sleep is also crucial for the renewal of energy and the reduction of ailments such as chronic fatigue syndrome.
Tips for Better Sleep
To ensure that our body benefits from deep rest, we must follow a body clock or circadian rhythm.
Here are some tips to help us sleep better and allow our body’s intelligence to work for us:
Fix a proper sleep and wake-up time:
Set a consistent sleep and wake-up time and follow it for two to three weeks at a stretch.
This helps the body to settle into the routine, and you will automatically feel sleepy around the same time and wake up at the same time without any alarm.
It is essential to stick to the routine even on weekends to maintain the body clock.
Keep your room dark:
Ensure that your room is as dark as possible to allow for better melatonin production in the body.
Melatonin is a hormone produced by the body that regulates sleep and wakefulness.
Exposure to light, especially blue light, can disrupt melatonin production, leading to difficulty falling asleep and staying asleep.
The more consistent you are with this practice, the better the results.
Avoid light-emitting gadgets:
Blue light from screens affects melatonin production, which disrupts deep sleep. Avoid exposure to screens one hour before bedtime.
Instead, try to read a book, practice meditation, or listen to calming music to help you relax before sleep.
Focus on deep breathing:
Deep breathing before bedtime fills the body with oxygen and helps calm the mind, preparing it for a better and deeper sleep cycle.
Focus on left nostril deep breathing for five to 10 minutes gradually to get into the routine.
This technique involves closing the right nostril and inhaling through the left nostril, holding the breath for a few seconds, and then exhaling through the right nostril.
Amount of sleep
| Age group | Recommended amount of sleep |
| Infants 4 months to 12 months | 12 to 16 hours per 24 hours, including naps |
| 1 to 2 years | 11 to 14 hours per 24 hours, including naps |
| 3 to 5 years | 10 to 13 hours per 24 hours, including naps |
| 6 to 12 years | 9 to 12 hours per 24 hours |
| 13 to 18 years | 8 to 10 hours per 24 hours |
| Adults | 7 or more hours a night |
Conclusion
Sleep is a natural and free medicine for the body that helps the body reset and heal itself.
By following a consistent sleep routine, keeping the room dark, avoiding light-emitting gadgets, and practicing deep breathing before bedtime, we can ensure a better and deeper sleep cycle.
So let’s prioritize our sleep and let our body heal itself naturally.
It is crucial to understand that sleep is not just about the quantity of hours slept but also the quality of sleep, which is essential for the body to reset and rejuvenate.
By Deepika Rathod
The Author is Chief Nutrition Officer, Luke Coutinho Holistic Healing Systems. She is a clinical nutritionist with a focus on healthy lifestyle choices.
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