Updated: Nov 15
Sleep is naturally recurring ubiquitous state of mind and body which inhibits sensory activity and reduce muscle or physical activity. The long-term effect of sleep deprivation drains our mental abilities and puts our physical health at real risk. It also results in significant impairments in cognitive and motor performance. A night of good night sleep is as important to our health as breathing, eating healthy food, drinking water and doing regular exercise to function at its best.
1. Maintain your rhythm by maintaining a good sleep cycle
Circadian rhythms are 24-hour rhythms in physiology and behaviour generated by molecular clocks, which serve to coordinate the internal time with the external world. The suprachiasmatic nuclei where the circadian clock is situated in the mammals get activated when light‐inhibited production of melatonin conveys the message of darkness to the clock and induces night‐state physiological functions. Melatonin is a hormone that makes you sleepy, and your body releases more of it at night and suppresses it during the day. Cortisol can make you more alert, and your body produces more of it in the morning.
2. Good Sleep will enhance Immunity
Sleep and immunity are linked to bidirectional. Stimulation of the immune system by microbial challenges triggers an inflammatory response, which can induce an increase in sleep duration and intensity, but also a disruption of sleep. Enhancement of sleep during an infection is assumed to feedback to the immune system to promote host defence. Sleep affects various immune parameters, is associated with reduced infection risk, and can improve infection outcome and vaccination responses. Good night sleep is the best medicine for infectious disease.
3. Sound Sleep can sharpen your brain and improve cognition
Many kinds of research have established the fact that sleep benefits the retention of memory. Sleep benefits memory not only in the neurobehavioral domain but also in the formation of immunological long-term memories, stimulating the idea that forming long-term memories represents a general function of sleep. It has been observed that memory performance improves after a period of NREM sleep but not after the same time period in awake.
4. Meditation is the best medicine for good sleep
Doing regular exercise is necessary for physical health, in the same way, doing meditation is healthy for mental health. Mindfulness meditation can improve sleep quality in a variety of clinical populations with sleep disturbance by possibly serving to remediate sleep problems among older adults in the short term, and this effect appears to carry over into reducing sleep-related daytime impairment that has implications for quality of life.
Sleep disturbance is a common health complaint affecting an estimated 10–25% of the general population. The global average of sleep deprivation is 46.5%. Accumulated sleep deficiency can increase the risk of mood and anxiety disorders, cognitive impairment, and a variety of medical conditions, including cardiovascular disease, metabolic disorder, immunological disorder, and depression. Without sleep, we cannot maintain the brain pathways that let us create new memories as it is important for nerve cells to communicate.
Adequate sleep is a key part of a healthy lifestyle. So maintain your vitality, maintain your
immunity and maintain your health by sleeping requisitely
"स्वास्थ्य अवलम्बना से स्वावलम्बना "
"Self Reliance through Self Health Reliance "
#NaturopathyDay (18th November)