Benefits of Good Sleep

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Benefits of Good Sleep
After a hard day’s work, it is natural for the body to experience fatigue which in turn causes the body to slow down its functions. It is prudent to sleep for at least eight hours daily. Since sleep replenishes the body and during the process healing of the body takes place. It is important to not only ensure that the person has 8 hours of sleep, but the quality of sleep also matters. The benefits of good sleep are many and in a study, it was found that people who have enough sleep live longer, are more happy in life, are more productive and perform better in their studies ADDIN CSL_CITATION { “citationItems” : [ { “id” : “ITEM-1”, “itemData” : { “DOI” : “10.1038/nn.2253”, “ISBN” : “1546-1726 (Electronic)”, “ISSN” : “10976256”, “PMID” : “19151712”, “abstract” : “Sleep before learning benefits memory encoding through unknown mechanisms. We found that even a mild sleep disruption that suppressed slow-wave activity and induced shallow sleep, but did not reduce total sleep time, was sufficient to affect subsequent successful encoding-related hippocampal activation and memory performance in healthy human subjects. Implicit learning was not affected. Our results suggest that the hippocampus is particularly sensitive to shallow, but intact, sleep.”, “author” : [ { “dropping-particle” : “”, “family” : “Werf”, “given” : “Ysbrand D.”, “non-dropping-particle” : “Van Der”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Altena”, “given” : “Ellemarije”, “non-dropping-particle” : “”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Schoonheim”, “given” : “Menno M.

“, “non-dropping-particle” : “”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Sanz-Arigita”, “given” : “Ernesto J.”, “non-dropping-particle” : “”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Vis”, “given” : “Josu00e9 C.”, “non-dropping-particle” : “”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Rijke”, “given” : “Wim”, “non-dropping-particle” : “De”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Someren”, “given” : “Eus J.W.”, “non-dropping-particle” : “Van”, “parse-names” : false, “suffix” : “” } ], “container-title” : “Nature Neuroscience”, “id” : “ITEM-1”, “issue” : “2”, “issued” : { “date-parts” : [ [ “2009” ] ] }, “page” : “122-123”, “title” : “Sleep benefits subsequent hippocampal functioning”, “type” : “article-journal”, “volume” : “12” }, “uris” : [ “http://www.mendeley.com/documents/?uuid=7ed1c16b-5ffc-4c5d-9094-4dd8d63b5a7b” ] } ], “mendeley” : { “formattedCitation” : “(Van Der Werf et al.)”, “manualFormatting” : “(Van Der Werf et al., 123)”, “plainTextFormattedCitation” : “(Van Der Werf et al.)”, “previouslyFormattedCitation” : “(Van Der Werf et al.)” }, “properties” : { }, “schema” : “https://github.com/citation-style-language/schema/raw/master/csl-citation.json” }(Van Der Werf et al., 123).
Harmful Effects of Poor Quality Sleep and Sleep Deprivation
When a person goes for a long time without sleep he or she experiences fatigue which may be mild or severe depending on the duration. The person also experiences mood swings, tempers and is irritable, a slight provocation usually results in extreme reactions. The individual may also experience poor concentration, memory loss and in very extreme cases the sufferer may hallucinate. Poor coordination that may result in industrial accidents and automobile accidents have occurred as a result of sleep deprivation. Lack of sufficient sleep has also been linked with poor performance in studies and truancy due to poor judgment ADDIN CSL_CITATION { “citationItems” : [ { “id” : “ITEM-1”, “itemData” : { “DOI” : “10.1038/nn.2253”, “ISBN” : “1546-1726 (Electronic)”, “ISSN” : “10976256”, “PMID” : “19151712”, “abstract” : “Sleep before learning benefits memory encoding through unknown mechanisms. We found that even a mild sleep disruption that suppressed slow-wave activity and induced shallow sleep, but did not reduce total sleep time, was sufficient to affect subsequent successful encoding-related hippocampal activation and memory performance in healthy human subjects. Implicit learning was not affected. Our results suggest that the hippocampus is particularly sensitive to shallow, but intact, sleep.”, “author” : [ { “dropping-particle” : “”, “family” : “Werf”, “given” : “Ysbrand D.”, “non-dropping-particle” : “Van Der”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Altena”, “given” : “Ellemarije”, “non-dropping-particle” : “”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Schoonheim”, “given” : “Menno M.”, “non-dropping-particle” : “”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Sanz-Arigita”, “given” : “Ernesto J.”, “non-dropping-particle” : “”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Vis”, “given” : “Josu00e9 C.”, “non-dropping-particle” : “”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Rijke”, “given” : “Wim”, “non-dropping-particle” : “De”, “parse-names” : false, “suffix” : “” }, { “dropping-particle” : “”, “family” : “Someren”, “given” : “Eus J.W.”, “non-dropping-particle” : “Van”, “parse-names” : false, “suffix” : “” } ], “container-title” : “Nature Neuroscience”, “id” : “ITEM-1”, “issue” : “2”, “issued” : { “date-parts” : [ [ “2009” ] ] }, “page” : “122-123”, “title” : “Sleep benefits subsequent hippocampal functioning”, “type” : “article-journal”, “volume” : “12” }, “uris” : [ “http://www.mendeley.com/documents/?uuid=7ed1c16b-5ffc-4c5d-9094-4dd8d63b5a7b” ] } ], “mendeley” : { “formattedCitation” : “(Van Der Werf et al.)”, “manualFormatting” : “(Van Der Werf et al.,122)”, “plainTextFormattedCitation” : “(Van Der Werf et al.)”, “previouslyFormattedCitation” : “(Van Der Werf et al.)” }, “properties” : { }, “schema” : “https://github.com/citation-style-language/schema/raw/master/csl-citation.json” }(Van Der Werf et al.,122). Problems relating to family and friends is also a byproduct of sleep deprivation, these problems are especially prominent in romantic relationships. The problem may also either cause lack of appetite or overeating and both have a negative effect on the health of the person. Poor productivity, absenteeism, and lateness also stem for poor sleeping habits which in turn may lead to job losses. Individuals suffering from sleeping problems are susceptible abusing prescription drugs, hard drugs, and alcohol which in turn leads to poor health. Lack of sleep causes inflammation of body organs and may result in hypertension, cardiovascular disorders, and arthritis. Poor sleeping habits are directly associated with depression and stress, this is especially true in an individual with drug abuse problems.
Conditions Necessary for Good Sleep
The first prerequisite to having a good and beneficial rest is by ensuring that the bedroom is quiet, and without any distractions, electronic gadgets including television sets have no place in the bedroom as they serve as distractions. Switching off the cell phone to ensure that at least eight hours of sleep per session is advisable. The mattress and bed should be comfortable to prevent cramps and bed sores during the night. It is advisable to avoid taking stimulants like coffee a few hours before bedtime as them may result in insomnia ADDIN CSL_CITATION { “citationItems” : [ { “id” : “ITEM-1”, “itemData” : { “DOI” : “10.1212/01.WNL.0000159942.64562.AD”, “ISBN” : “1526-632X”, “ISSN” : “1526632X”, “PMID” : “15824327”, “abstract” : “In this article, I aim to achieve three goals: First, I willshow that sleep deprivation causes two independent negativeconsequences to cognition: a detriment and a loss of benefit;I will explain this distinction. Second, I will briefly reviewevidence supporting sleepu2019s benefits for cognition. Finally,I will argue that these benefits of sleep for cognition providenovel reasons why depriving residents of sleep is inconsistentwith our ethical standards and educational goals for medicaltraining. In this final section, I will also argue against theassertion that residents should use performance-enhancing medicationsto overcome the effects of sleep deprivation.”, “author” : [ { “dropping-particle” : “”, “family” : “Ellenbogen”, “given” : “Jeffrey M.”, “non-dropping-particle” : “”, “parse-names” : false, “suffix” : “” } ], “container-title” : “Neurology”, “id” : “ITEM-1”, “issue” : “7”, “issued” : { “date-parts” : [ [ “2005” ] ] }, “page” : “523”, “title” : “Cognitive benefits of sleep and their loss due to sleep deprivation”, “type” : “article-journal”, “volume” : “64” }, “uris” : [ “http://www.mendeley.com/documents/?uuid=a9b3fdcf-13c4-4d81-b04b-c327830a86b5” ] } ], “mendeley” : { “formattedCitation” : “(Ellenbogen)”, “manualFormatting” : “(Ellenbogen, 523)”, “plainTextFormattedCitation” : “(Ellenbogen)”, “previouslyFormattedCitation” : “(Ellenbogen)” }, “properties” : { }, “schema” : “https://github.com/citation-style-language/schema/raw/master/csl-citation.json” }(Ellenbogen, 523). A heavy meal right before going to bed may reduce ta quality of sleep, and alcohol also has a similar effect, so it is advisable to take a light meal with plenty of proteins before going to bed to ensure a good night sleep. A warm bath or shower before going to bed relaxes the body and ensures a good night sleep.
Conclusion.
It is of uttermost importance to develop a habit of regular sleep and wake-up time when this is done at regular intervals the body tunes and synchronizes itself. when the body receives regular and quality sleep it rejuvenates itself and as a result, the person is happier, alert, and more productive.
Works Cited
ADDIN Mendeley Bibliography CSL_BIBLIOGRAPHY Ellenbogen, Jeffrey M. “Cognitive Benefits of Sleep and Their Loss due to Sleep Deprivation.” Neurology, vol. 64, no. 7, 2005, p. 523, doi:10.1212/01.WNL.0000159942.64562.AD.
Van Der Werf, Ysbrand D., et al. “Sleep Benefits Subsequent Hippocampal Functioning.” Nature Neuroscience, vol. 12, no. 2, 2009, pp. 122–23, doi:10.1038/nn.2253.