When you sleep an extra 15 minutes each night, you'll gain an hour of sleep every four days, and one night in a 28-day period.
Could this small, short-term change improve sleep and increase comfort in the long term?
Studies tend to focus on the benefits of increased sleep time, as research supports extending sleep periods as a strategy to reduce fatigue, according to the Sleep website.
sleep regulation
Sleep is one of the most important "physiological" needs of the human body, as it plays a prominent role in restoring the body, regulating vital processes and hormonal secretion, and maintaining the quality of human mental abilities.
Dr. Alaa al-Lahham, a specialist in psychiatry and sleep disorders, says that sleep depends on the presence or absence of light in its regulation, in order to control the secretion of the hormone melatonin from the pineal gland, which helps in organizing sleep and ensuring it is of sufficient quality.
When there is no light (at night), the body secretes melatonin, which helps in deep, proper and restful sleep.
Dr. Alaa Al-Lahham: The more hours a person sleeps at night, the less sleepy and tired he is during the day (Al-Jazeera)
Therefore, the regulation of sleep begins with determining the hours and times of sleep, as well as the surrounding environment.
Al-Lahham adds, "With regard to the appropriate number of hours, it varies according to the age group, but in general we can say that as a person gets older, the required sleep hours decrease. When a newborn infant needs about 16 hours of sleep, it gradually decreases to reach the age of From 25 to about 7-9 hours per day. As for people over 65, their daily need for sleep is generally less than 7 hours.
He points out that sleep needs to be adjusted and balanced within the rates mentioned above, without any increase or decrease.
But it is common for a person to get more hours of sleep at night;
Less sleepy and tired during the day.
Circadian disturbances
Increasing the hours of sleep beyond the normal range may lead to increased lethargy and fatigue during the day, and may disrupt the sleep cycle and biological clock, and the person will have difficulties sleeping at night.
Therefore, it is recommended that a person get hours of sleep within the normal rate for each age.
Al-Lahham discusses the term "sleep hygiene", which expresses the behaviors and general guidelines followed to obtain the best benefit from sleep.
Among these guidelines:
Sleep in a comfortable environment away from noise and lights.
Reducing naps during the day.
Staying away in the evening as much as possible from stimuli;
Such as: coffee, tea and smoking.
Do moderate physical activity daily.
Consult a psychiatrist in the event of symptoms of anxiety or depression that affect sleep quality.
Some foods make it easier to fall asleep, including vegetables (Getty Images)
Sleep and a healthy weight
“Nutrition and sleep are important to our health. A diet rich in saturated fats and sugars affects the quality of sleep, and some foods and drinks can make it easy or difficult to get the sleep you need,” according to Haneen Al-Salem, a clinical nutrition specialist.
She points out that getting enough sleep is linked to maintaining a healthy weight and is beneficial for people trying to lose weight, as several studies have found that people who do not get enough sleep;
They are more likely to overconsume food, and tend to eat higher-calorie foods.
She says, "If you are having trouble sleeping, the solution may be to improve your eating habits, including: avoiding fatty foods, or large quantities of food two to three hours before going to bed, because digestion naturally slows down when you sleep."
Haneen Al-Salem: There are foods that help produce the hormone melatonin, which is responsible for sleepiness and sleep (Al-Jazeera)
Spicy foods and sleep disturbances
Al-Salem says that hot and spicy foods cause heartburn and make it difficult to lie down, in addition to raising the body temperature, which forces it to work harder to cool down enough to sleep, and this may lead to sleep disturbances.
And she adds that "consuming caffeine - found in coffee, tea, dark chocolate and energy drinks - late stimulates the brain and gives you energy, and then keeps you awake, as the effects of caffeine can last up to six hours, and sometimes longer."
She points out that there are foods that help sleep, so the hormone serotonin and the amino acid tryptophan affect that.
they enter into the production of the hormone melatonin responsible for drowsiness and sleep.
Serotonin is found naturally in legumes, leafy green vegetables, fatty fish, nuts and seeds.
For example: Eating milk with oatmeal and banana is a good combination before bed.
Because it is a good source of amino acid, and magnesium mineral responsible for muscle relaxation, and reducing symptoms of restless legs syndrome during sleep.
Eating bananas with oatmeal and milk before bed helps to relax muscles and reduce symptoms of restless legs syndrome during sleep (German)
15 more minutes to sleep
Neurologist and sleep expert Chris Winter identifies - according to the "sleep" website - how the human body can benefit from an extra 15 minutes of sleep per day.
Winter assumes that sleep problems, like many other health problems, are often ignored until they become significant.
That's why he recommends making small changes over time, such as committing to 15 minutes of extra sleep each night, to help get a restful night's sleep.
It's easier to set your bedtime than your wake up time (Getty Images)
Whether you struggle with daily grind, have health issues that you want to try to improve with better rest, or want to manage your time better, Winter offers tips to help you get those extra 15 minutes:
Design your sleep schedule:
When you do this, the first question is “When do you want to wake up, and what is best for your life?” It is easier to set your bedtime than when you wake up, and it is important to work within your new individual lifestyle parameters.
Set an alarm :
Use your phone, smartwatch, or sleep tracker to set an alarm when bedtime approaches.
You can also program the lights to dim or turn off the TV at a certain time, so your body and mind know it's time to start winding down for bedtime.
Make your bedroom attractive:
Getting rid of clutter in your bedroom is a principle of good sleep.
It makes you feel more relaxed.
Create a system:
motivate yourself with rewards;
Ex: a special meal.