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Saturday, June 11, 2011

Pattern of Good and True Rest


A good rest will surely make our bodies to be always fit in living their daily activities. Rest able to recharge our body back after making a solid daily activities. So how is a good break and correct it? Here I'll share a little with my friends about it. This paper is the result of comparing me to some previous articles. This is the conclusion:
Rest for our bodies there are different kinds, namely sleep, relax, changes in activity, eliminating all the pressures of work or other problems. Walking in fresh air, playing tennis, clear your mind, everything can soothe muscles. But of all of these things, the most important factor in the rest is sleep. The activities carried out by someone at the moment is very tiring, mankind fought / try hard to work. We all need a break to combat all fatigue.
In one day, our heart beats as much as 100,000 times, our blood flows through 17 million miles of arteries, veins and blood vessels. We are talking about 4,000 words, breathe as much as 20,000 times, moving the large muscles of 750 times, and operate the 14 billion brain cells. People need a break.
Studies show that when we wake up from sleep is enough, our brain is functioning very well again. Achieving agreement, understanding / comprehension of all types of problems can usually be completed successfully if done in the morning than at the time of night. Growth hormone is important for improving the quality, size and efficiency of the brain, also increases the transport of amino acids from the blood to the brain, which allows nerve cells to be able to have a permanent and useful knowledge. Most of the growth hormone produced when we sleep in peace (no load).
One of the hormones that are important in our recess activity is cortisol, which is the highest production time from midnight to time in the morning (early morning). Cortisol plays a major role in helping us deal with stress / pressure that we face every day, relieve fatigue and inflammation. When people sleep late, they are limiting your ability to handle all activities and reducing power and vitality in the next day.
What happens in the body when we sleep?
The human body has been arranged in such a way where each organ has a time for rest and recovery. During sleep, all the muscles relax and our nervous system free from all tension, violence often happens every day. This is the time where the body repair itself. Research on sleep have shown that sleep not only is the unconscious, but actually contain two different types of sleep
1. REM (Rapidly Eyes Motion) Sleep: sleep where the eyes move with - fast time dream.
2. Non-REM sleep (NREM) sleep in which the eye does not move quickly,
Both types of sleep was caused by an irregular cycle pattern, characterized by variation and variation kelelapan sleep brain waves and eye movement muscles.
NREM sleep mode to provide recovery and overall peace of the body and muscles. Body temperature and blood pressure decreases. The breath becomes irregular and slow. Sleep onset (level 1) is a sleepy time, and akfifitas / brain activity similar to those seen in people who are not sleeping.
Level 1 is a very quiet and like a dream, but you are still aware of your surroundings. While the muscles feel calm, sometimes the muscle twitch and move in a reflex. Some people wake up with a loud snap. This is called "myoclonic jerk" and this is never an absolutely painful.
When sleep is gradually leading to the second stage, changes in brain waves can be seen, where the wave becomes slower.
Phase II and III are the stages leading up to the level of actual sleep. You will not be aware of your surroundings - but can be awakened easily. Approximately 40 minutes after the first phase you will enter Phase IV, the stage where the state of sleep is very difficult / difficult to wake up. This stage is the stage of recovery, cooling and physical beristirahatnya stage body. Phase IV is responsible for poor sleep in any activity that could have happened; in this stage may be people who snore, children, bedwetting and sleepwalking.
At the end of 90 minutes of sleep in total, you end up back on the lighter sleep stages of phase I. But instead I re-entered the stage, you enter the stage of REM (dream sleep). The characteristics of REM including muscle twitch, appeasement, does not irregular blood pressure and pulse. The whole cycle is repeated 4 to 6 times in one night. Everyone is dreaming in REM sleep state, although his dream was not to be remembered. Just as in phase IV where sleep can calm you down physically, then REM sleep to calm you mentally and it's important to learn and memorize. So, enough sleep during important decision-making or problem can be a very good thing.
Lack of REM more than annoying and did not calm the lack of NREM. N. R. Culler don HB Cohen, in "The Effect of One Night's Sleep Loss on Moods and Memory in Normal Subjects," identifies that the studies conducted on people who are losing sleep cause that person becomes less able to integrate with the good and less efekfif. They show signs of confusion, suspicion and a quitter. They looked worried, do not feel safe and irritable, and they have symptoms of increased appetite and weight gain for sure. Lack of sleep in stage IV, also cause people to experience many losses. Physically, they feel uncomfortable, tend to withdraw from the social environment and her friends, not aggressive and not friendly, and showed the existence of physical complaints and feelings. Research shows that sleep is more important than the (sleeping) dream. In other words, sleep needs met first, after the needs of a dream fulfilled. The body tries to rebuild the normal balance between these sleep stages.
Sleeping during the day do not have the rhythm / rhythm similar to sleep at night. More prominent during REM sleep in the morning and sleep stage IV (deep sleep) is more prominent at night.
Each and every person to form their own sleep patterns, which change from night to night and also influenced by the emotional and physical person.
Why how we often have trouble sleeping huh?
Although the 7 minutes is the time normally required for a person to fall asleep, many people suffer because of inability to sleep, or they could be awakened at night and find it difficult to go back to sleep. Those who have trouble sleeping problems are often caused by stress, pathophysiology, psychososial disease, drug dependency, and because of the aging process.
Almost all sedative disrupt REM sleep stage. REM reduced by antidepressants, amphetimines and alcohol. Although alcohol seems to accelerate the onset of sleep, alcohol is more harmful to suppress REM sleep due. Habitual use of alcohol resulting in suppression of REM and then bring that no sane mind (drunk, delirious). Normal obstacles that hold the dream to the stage of sleep is lost, and dreams become disturbed at this stage are aware that causes terrible hallucinations.
Sleeping pills useful when used in the short term and restrained in its use. But pengaruhnva decreases with continued use and like alcohol where they are unable to provide sleeping comfort. Sleeping pills be split and increased from stage to stage and do not follow a normal rhythm for 90 minutes.
How to Improve a Good Sleep
o Sleep time is considered good for 7-8 hours. But now that time no longer be the benchmark. During sleep quality was good, no matter how long or short, you can also go back fresh the next day.
o The best way to promote good sleep is to exercise regularly. The athletes can sleep more soundly than others.
o If your bedroom and mattress had been used for other functions, this will reduce the quality of the dugout. So do not ever unite bedroom with den or study. For you who still kos should enable small parts in a room with the best possible. So that the mattress is only used to sleep the rest are doing other activities such as studying or watching TV in tempatlain.
o Having a fixed time for sleeping and waking in the morning, even on weekends and holidays. It is we who create / make a habit. Hours of sleep a mess could disrupt your biological clock.
o Arrange kegiatan-kegiatan/aktivitas daily routine, including eating habits.
o Avoid eating too late. Digestive system that is too heavy to prevent a peaceful sleep. Let your last meal is lighter and made 3-4 hours before you rest.
o Avoid alcohol, caffeine (coffee, tea, chocolate) and other drugs. This can reduce the level of REM
o Avoid working too hard, because it can spur the hormone cortisol, which will prepare the body for activity. When triggered by energy-consuming activity, this hormone will emerge more quickly and you will awaken in the middle of the night.
o End your day with a relaxed and avoid TV programs are tense, readings and arguments.
o Take a walk in my spare time, take a deep breath in clean air.
o Lay the body in a comfortable place, and gradually relax every part of the body while imagining a pleasant place.
o Take a warm bath, not hot water.
o The room must be cool to sleep, filled with fresh air, silent as possible. If the noise / noise is a problem, earplugs can be beneficial. Closing the eyes can be used to prevent unwanted light.
o Make sure you consume enough magnesium and calcium, a mineral that can help relieve stress and prevent depression. Every day, the body requires at least 320 mg magnesium and 1,000 mg of calcium. Foods containing magnesium include beans, tuna fish, spinach, oatmeal, bananas, oranges or strawberries. While calcium is contained in some green vegetables, dairy products, sardines, nuts and tofu.
Do not forget to pray that you are given the protection and strength to face tomorrow.
o Perform penenangan.Tenangkan exercises your mind. Chaotic thoughts and anxieties as well throughout the day very often makes people unable to sleep. Very good when concentrating on one particular thing. Pray & dhikr before bed can give your mind at ease and sleep well beautiful.
o If you can not sleep well do not stay long lay on the bed. Better to get up and do other activities. Avoid bed before you feel sleepy.
Sleep is a great restorer. Sleep can restore your muscle cells, including liver, kidney, bone marrow, stomach and brain. If you sprained ankles, cuts, or broken bones, you will feel healthier faster when you sleep. Sleep is also preparing, speed accuracy and efficiency of physically and mentally. Sleep would eliminate fatigue and also one of the natural brain tonic. When someone sleep skin cells divided, making new cells 2 times faster when someone's awake, so that makes someone to look younger longer.
Lastly from me but it is the most important. Before bed, we disunnahkan for dhikr and praying. Prophet Muhammad Sunna exemplifies how to implement them. Among other things, as mentioned in the hadith below.

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