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"Does sleep precede or follow wakefulness? Does awakening arise from sleep or die in it? Is sleep a condition for wakefulness or vice versa?"
(The Book of Sleep, Haitham Al-Wardani)
Some days you wake up from sleep wanting to go back to sleep again, you wake up without the slightest energy, lethargy dominates your body, and a hidden mist separates you from the world, drowsiness surrounds your mind as if you have not just woken up from sleep, and all hours of sleep, no matter how long, become unsaturated.
In the evening you go to bed, you decide to take a quick look at your phone screen before you turn it off, but the look extends, and you find your finger swiping the screen up, to move from one image to another and from one post to another, and time passes without you noticing. Or in another scenario, you find yourself having to spend time finishing work before bed, taking your laptop to bed with you to answer some work correspondence, and you may succumb to drowsiness during that, only to wake up feeling more tired as if you had not gone to sleep.
It seems that the accelerated lifestyle has greatly affected the quality and amount of sleep, according to the annual statistics conducted by the "Gallup" organization (Gallup) the average daily sleep hours for Americans have changed dramatically, dropping from 7.9 hours per day on average in 1942 to 6.8 hours per day on average. 2013. While only 3% slept five hours a day or less in 1942, this percentage rose dramatically to 14% in 2013. (1) According to the Centers for Disease Control and Prevention (CDC), 35% of people They do not get enough sleep (about 7 hours a day). (2)
There have been many theories that attempt to explain the biological purpose of sleep, some of which link sleep with energy conservation and the promotion of growth and the immune system, and some link sleep and entering a state of sedentary during the night to avoid the dangers of movement outside, as some theories see as a way to stabilize memories. But William Dement, one of the leading sleep researchers and co-discoverer of REM sleep, points out that the only strong reason we need sleep is sleepiness. (3)
During the past two decades, several studies have reached results confirming the importance of getting enough good sleep, as it has been shown that not getting enough sleep is linked to an increase in the severity of some diseases such as diabetes, where not getting enough sleep affects the effectiveness of the hormone insulin. , as well as high blood pressure and obesity. A recent study also found that people with sleep disturbances feel more pain, with their pain threshold dropping by about 15% after one night of disturbed sleep (4) (5).
In a study published in 2018, that tracked the sleep patterns of more than 10,000 people in conjunction with testing their memory and cognition processes, researchers found that people who slept within a range of 7 to 8 hours per day scored the highest in terms of memory and cognition, regardless of gender. Or age, while people who got fewer or more hours of daily sleep had impairments in thinking, problem-solving and verbal abilities. In the long run, the results of cognitive tests decreased sharply and significantly for people who used to sleep four hours or less per day for a long time (6).
The saying goes that "sleep is the power" that no one can defeat or challenge.
Who among us can stay awake and defy the power of sleep for so long without being defeated by it?
Randy Gardner was one of the most famous people who tried to beat the Sultan of Sleep.
In 1963 Randy Gardner, then 17, decided to apply for a school science fair project by breaking the record for staying without sleep, while sleep researcher William Dement monitors and records changes in him and his sensory functions.
Randy Gardner achieved his goal of breaking the record and registering in the Guinness Book, after he managed to stay without sleep for 264.4 hours, that is, 11 days and 25 minutes.
But by the end of the experiment, it was clear that the lack of sleep affected Randy's ability to speak and solve simple mental problems, and it also affected other senses such as smell and touch. (7)
Sleep goes through several stages that can be divided into the following:
The first stage:
It lasts from 5 to ten minutes as the person begins to think about things as a daydream and relaxes, and the brain begins to release "theta" waves that reduce the work of the rest of the brain waves.
The second phase:
It takes about 20 minutes, during which the body temperature drops, and the heart rate drops.
third level:
It is the transitional stage between feeling sleep and deep sleep.
The fourth stage:
It is known as delta sleep, where delta waves released by the brain control the cells and muscles of the body, and the body begins to enter the stage of deep sleep, which may take about 3 minutes.
Fifth sleep stage:
Or rapid eye movement, which is the stage of deep sleep, and is considered the most complex stage of sleep during which the brain is highly active, and the pulse, body temperature, respiratory rate and blood pressure return to their normal levels during the day, and the sympathetic nervous system is also activated. This stage takes about 20% of your sleep. Your body and mind need deep sleep to regain energy and rest. These stages are repeated for several cycles during your sleep from three to five cycles, each cycle taking about ninety minutes to one hundred and ten minutes. (8)
In the first stage, the light gradually dims and consciousness slowly withdraws. In the second stage, the body temperature drops slightly, and the separation from the surrounding environment begins. In the third and fourth stages, the depths open and the waves of mind subside, blood pressure decreases, the respiratory rate slows, muscles relax, and the muscles flow. Building hormones in the blood.In the fifth stage, which is called the "rapid sleep stage" the mind wakes up and its waves roar, while the muscles remain relaxed.The eyes tend to twirl, dreams are formed, and the memory takes place in the order of its shelves.Therefore, the "rapid eye movement stage" can be called the"wake stage" sleeping "for the intensity of the activity of the mind"
(Haitham Al-Wardani, The Book of Sleep)
Comfortable sleep is not only related to the number of hours of sleep as it is related to the quality of sleep, and good sleep is related to several factors, some of which we can include under personal habits, others are related to the sleep environment.
Perfect sleep and wake times
In order to make sure that you get the rest you need during sleep, you should make sure to sleep from 4 to 5 full cycles (that is, about seven and a half hours, more or less from one person to another). Since the duration of these cycles varies from one individual to another, this may complicate how to calculate the time required to wake up. To find out how many hours you need; Set your alarm so that you wake up seven and a half hours after your bedtime, and try for three days. If you find yourself waking up about ten minutes before the alarm goes off, you have found your ideal bedtime, but if you find yourself needing more sleep, try increasing 15 minutes for another three days until you reach the ideal time so that you can wake up before the alarm goes off. And be sure to follow a consistent sleep routine, sleep at a specific time every day and not mess with it during the weekend. (9) (10)
It is also important to wake up as soon as you hear the alarm.
If you're one of those people who snooze, don't be shy, many people do this 4-10 times every morning.
But it's a bad idea, as the snooze time this button gives you ranges from 7 to 9 minutes, which is not enough time for your brain to return to the deep sleep stage, so you take 30 to 60 minutes of interrupted sleep and wake up more tired. (11)
Food and its effect on sleep
"When the sun sets, one of these hairs notices the difference in light and begins to secrete the hormone melatonin in the human body, causing physiological changes that prepare it for sleep, such as regular breathing, low heart rate, and a slight drop in temperature."
(Haitham Al-Wardani, The Book of Sleep)
Melatonin is considered one of the main players in the sleep process. It is a hormone secreted by the pineal gland, which is responsible for regulating the biorhythm and the process of sleep and wakefulness. Darkness stimulates the secretion of melatonin, which causes a feeling of sleepiness during the night and helps the person fall asleep.
When people think of the benefits of food, they usually say that it provides us with energy, helps with growth, and helps in strengthening the immune system, but they do not touch on its role in getting good sleep.
If serotonin is the basic building block of melatonin, you may be surprised to learn that 95% of serotonin is in her intestines.
A recent study demonstrated that our intestines contain about 400 times the melatonin secreted by the pineal gland. (12)
This means that improving your digestion in general, and focusing on your food choices, are factors that greatly affect the quality of your sleep.
There are four basic elements found in food that can greatly help in improving the quality of your sleep, and these elements are:
Tryptophan:
It is an amino acid that when you eat it turns into serotonin, a neurotransmitter, also known as the hormone of happiness.
Tryptophan is an amino acid that converts during the day into serotonin, a neurotransmitter, and then turns during the night into the sleep-impacting hormone melatonin.
Foods rich in tryptophan include dairy products, white meat, seafood such as shrimp, salmon, tuna and sardines, nuts and grains such as peanuts, almonds, walnuts, cashews, sunflower seeds, sesame and linseeds, legumes such as beans, peas and chickpeas, and fruits such as bananas, apples, and avocados.
Magnesium:
Magnesium deficiency is directly related to sleep quality, as it helps control adrenaline.
Foods rich in magnesium include dark leafy green vegetables, nuts and seeds such as almonds, sunflower seeds, cashews, walnuts and wheat germ, fish such as salmon, tuna and mackerel, as well as in bananas, avocados and soybeans.
Calcium:
Calcium in our minds is always associated with bones and teeth, but it also plays an important role in regulating sleep and preventing insomnia, as it helps produce melatonin.
Calcium-rich foods include dairy products, leafy green vegetables, okra, broccoli, and calcium-fortified foods.
Vitamin B6:
Vitamin B6 helps convert tryptophan into melatonin, and vitamin B6 deficiency is associated with symptoms such as insomnia, mood disorders and depression.
Foods rich in vitamin B6 include sunflower seeds, flax, tuna fish, salmon, meat, bananas, avocados and spinach.
In addition to these elements that help in the production of melatonin, there are a number of foods that are a natural source of melatonin, including cherries, asparagus, tomatoes, pomegranates, olives, grapes, broccoli, barley, oats, peanuts and sunflower seeds. (13)
In addition to foods that help you sleep, there are foods that you should avoid if you want to get a good sleep, including:
Foods and drinks containing caffeine:
Like dark chocolate, tea, coffee, and energy drinks, they keep the mind alert and affect sleep.
It is recommended to avoid taking it at least three hours before going to bed.
* Avoid foods high in sugar.
It gives you a stimulating effect and a quick feeling of high energy, but followed by a feeling of tiredness that lasts for a longer time.
* Avoid eating fatty foods before bed:
It has been associated with insomnia and interrupted sleep, due to stimulating the digestive process and the accumulation of acids in the stomach.
Also, a diet high in fat may negatively affect the production of orexin, a neurotransmitter that helps regulate the sleep cycle along with melatonin.
* Avoid eating protein-rich foods shortly before bed:
The process of digesting proteins takes a relatively long time, which affects sleep.
* Avoid processed carbohydrates during the day:
It may give you a feeling of satiety and fullness, but it does not provide your body with the vitamins and nutrients needed to produce energy.
* Avoid eating spicy foods before bed:
It may cause symptoms such as acidity, heartburn and indigestion, and these symptoms increase with lying down, which allows food to enter the esophagus (14) (15)
Even though your eyes are closed, the effect of the bedroom environment lingers on your mind, and may affect your sleep.
Experts offer a set of tips that help improve the bedroom environment, which helps improve the quality of your sleep, thus:
Get rid of clutter:
Have you ever wondered why you feel so comfortable and relaxed in good hotel rooms?
It's all about simplicity and order, which is what you need to take care of in your bedroom as well.
Get rid of any clutter in the bedroom and keep it organized and tidy, and get rid of the extra pieces of furniture.
Make it sleep only:
The bedroom is the place to sleep, you should not engage in other activities, it is not a room to watch TV or work.
Make sure you get a comfortable mattress:
The quality of the mattress and pillows greatly affects the quality of sleep.
Also, be sure to choose bedding from fabrics that do not cause allergies.
Do not fall into the trap of paying attention to the patterns and embroideries of the sheets at the expense of paying attention to their material.
Choose sheets and covers that are appropriate for the weather temperature, too.
According to experts, texture plays an important role in creating a good sleep experience.
Plus, the weather-appropriate covers will help provide the right temperature for a peaceful sleep.
Be sure to change the sheets and clean the sheets regularly.
(16) (17)
All sleep experts advise not to be exposed to screens before bed. This includes TV, mobile phone, computer, e-reader, etc. The light emitted from them stimulates the mind and prevents it from secreting the hormone melatonin in a way that disrupts your biological clock.
If you have to work on a device before bed, be sure to use a blue light filter.
Experts also advise that you get as much daylight as possible, and at night keep your bedroom quiet and dark, as this helps boost your internal biological clock and improve its harmony with the outside world. So, be sure to be exposed to natural daylight as much as possible, but at bedtime, it is preferable to turn off the lighting in the room and make it as dark as possible, or just light a dim night light (18)
"The night gets dark and the journey to the underworld begins. Every hour of the night is a limit that the watchers wish to cross. A whole world about which the sleepers know nothing. There is the hour of euphoria, and the hour of sleeplessness. The hour of drunkenness, and the hour of thought. There is the hour of standing in ambush, and the hour of flight. In the empty city streets. The hour when the tides open and blood sheds. The hour when the world's pain extends to infinity. The day ends only for the one who sleeps. As for the one who stays up, he clings to the day and does not want it to end. He who stays up wants to remain homeless, nor He returns home. His house becomes night.
(The Book of Sleep, Haitham Al-Wardani)
Thinking about everyday problems and stresses may "sleep fly" from the eyes.
Try to do some relaxing activities before bed
Listen to soft music or white noise:
And be sure to adjust it so that it ends shortly after you fall asleep.
Or you can listen to what is called "white noise" or white noise, such as the sound of a washing machine or the sound of raindrops, as the repeated rhythm helps to relax and sleep peacefully.(19)
Do not bring your problems with you:
Thinking about everyday problems and stresses may "sleep fly" from the eyes.
Try to do some relaxing activities before bed, such as meditation, prayer or stretching exercises.
You can also write a diary to reduce the intensity of thoughts (20)
Make sure you get regular exercise:
It is recommended to exercise for forty minutes four times a week during the day, while staying away from exercise right before bed.
This will help increase energy and activity during the day, and get a better sleep in the evening.(21)
In the end, if you follow all these tips and you continue to feel tired, you may need to consult a doctor, as this feeling may be a symptom of a disorder you are facing.