Sleep deprivation and health risks - how to maintain harmony between your body and mind

Sleep is the ultimate nutrition for the brain and body

Sleep is an essential physiological phenomenon in maintaining our life activities, and like diet and exercise, it is an important element that supports brain and body health.

It is often thought of as just a rest period, but during sleep, a wide variety of activities take place in the brain and the body, and the process is truly worthy of being called "nutrition." This article will delve deeper into the specific effects that sleep has on the brain and body, and explain the importance of sleep from multiple angles.

1. Sleep, brain and information organization, and brain function optimization

Hayashi

Sleep is more than just a rest time for your brain. Rather, it is time for important processes to organize information accumulated during the day and optimize brain function.

1.1. Retaining memory and improving learning effects

1. During the day, we are exposed to a variety of information and acquire new knowledge and experiences. However, this information is merely a temporary memory in the brain. During sleep, especially deep sleep (nonREM sleep), a region of the brain, known as the hippocampus, is activated, and temporary memory is transferred and established as long-term memory to the cerebral cortex. This will ensure that the content you have learned will remain in good memory and will be used in future.
   
2. REM sleep (sleep with rapid eye movement) plays an important role in organizing emotional memories and solving challenges that require creativity. Dreaming is also in the midst of REM sleep, and it has also been pointed out that the content of a dream is related to memory arrangement and emotional processing.
   
3. Deprived sleep can hinder these memory retention processes, leading to poor learning and deteriorating memory. For students and working adults who need to learn new skills, ensuring good quality sleep is extremely important in maximizing learning benefits.

1.2. Removal of waste products in the brain and repair of nerve cells

1. The brain produces waste products during its activity. However, since there is no direct system in the brain to excrete waste products, such as lymphatic vessels, a special mechanism is used in which cerebrospinal fluid circulates through the brain during sleep and flushes out waste products.
   
2. It is believed that during deep sleep (non-REM sleep), the gaps in brain cells expand and the flow of cerebrospinal fluid becomes more active, which promotes the removal of waste products, such as amyloid beta and tau protein, which are involved in neurodegenerative diseases such as Alzheimer's disease. Good quality sleep is essential for maintaining brain health, as these waste products accumulate in the brain, increasing the risk of cognitive decline and neurological diseases.
   
3. Sleep also plays an important role in repairing brain cells. Neurons damaged by daytime activity are repaired during sleep and restored normal function.

1.3. Neurotransmitter regulation and mental stability

1. During sleep, the balance of neurotransmitters in the brain is adjusted. Maintaining the appropriate amount of neurotransmitters related to mood, emotions, and motivation, such as serotonin, dopamine, and noradrenaline, can help maintain mental stability.
   
2. Lack of sleep can cause the balance of these neurotransmitters and lead to mental discomforts such as anxiety, irritability and depression. Additionally, your ability to cope with stress decreases, making you more likely to experience stress. Good quality sleep is an important nutrient for maintaining mental health and mental stability.

1.4. Recovering brain fatigue and improving performance

1. Sleep is an important time to help relieve brain fatigue. Brain cells overused during daytime activities restore brain function when they get rest and repair while they sleep.
   
2. When you feel deprived of sleep, brain fatigue accumulates, leading to poor concentration and attention, and slower judgment. This can result in poor work and academic performance and increased mistakes. Enough sleep is essential for maximum brain performance and smooth daytime activities.

2. Sleep, body and tissue repair and strengthen immunity

Green

Sleep plays an important role in maintaining not only the brain but also the body's health. During sleep, the body undergoes various repair and regeneration processes, strengthening its immunity.

2.1. Cell and tissue repair and regeneration

1. During sleep, the body's cells and tissues are actively repaired and regenerated. Daytime activity repairs damaged cells and produces new cells. In particular, muscle tissue repair and growth is most active during sleep.
   
2. For people who exercise, adequate sleep is essential for muscle development and performance improvements. Lack of sleep can interfere with muscle repair, increasing the risk of fatigue and injury.

2.2. Strengthening the immune system

1. Sleep is essential for the normal functioning of the immune system. During sleep, immune cells activate and patrol the body while enhancing its function to eliminate pathogens and abnormal cells.
   
2. Deprived sleep can reduce the functioning of immune cells, making you more susceptible to infections and slow the healing of illness. Especially during times of infectious diseases such as colds and influenza, it is important to ensure adequate sleep and boost your immunity.

2.3. Hormonal balance adjustment

1. Sleep plays an important role in regulating the secretion of various hormones. The secretion of many hormones, including growth hormone, cortisol (stress hormone), ghrelin (adhesion hormone), and leptin (appetite suppressant hormone), is closely related to sleep.
2. For example, growth hormone is secreted primarily during deep sleep and promotes muscle growth and cell repair. Cortisol produces a peak in the morning, encouraging wakefulness, but lack of sleep can disrupt cortisol's rhythm and reduce stress tolerance. Ghrelin and leptin are hormones that control appetite, and lack of sleep can disrupt the balance of these hormones and increase the risk of overeating and obesity.

2.4. Maintaining cardiovascular health

1. Sleep is also important for maintaining cardiovascular health. During sleep, your blood pressure and heart rate stabilize and your blood vessel tension is also relieved.
   
2. Deprived sleep can activate the sympathetic nervous system and increase the risk of hypertension and arteriosclerosis. Additionally, diseases that significantly impair sleep quality, such as sleep apnea, are known to further increase the risk of heart disease.

3. Specific ways to ensure good quality sleep

Hana

I think you've come to understand that sleep is a very important source of nutrition for your brain and body, but in modern society it is becoming difficult to get enough sleep. Here are some specific ways to ensure a good quality of sleep.

3.1. Regular sleep schedule

Try to sleep at the same time every day and wake up at the same time. The habit of falling asleep on weekends can disrupt your sleep rhythm and, in turn, reduce the quality of your sleep. To keep your body clock in mind, it is important to maintain a regular sleep schedule every day.

3.2. Establishing the bedroom environment

Keep your bedroom as dark, quiet and comfortable as possible. Too bright light and noise can interfere with sleep. Also, choose the bedding that suits you best to help you sleep comfortably.

3.3. Relaxing habits before bed

Make sure to incorporate relaxing habits before going to bed. Find a relaxing method that suits you, such as taking a lukewarm bath, reading, meditating, or doing light stretches.

3.4. Avoid caffeine and alcohol intake

Caffeine and alcohol can interfere with sleep. Before going to bed, avoid caffeine-containing coffee, green tea, or alcoholic beverages.

3.5. Keep your nap short

Naps can help relieve afternoon sleepiness, but long sleep can interfere with night sleep. If you are taking a nap, try to keep it for about 20-30 minutes.

3.6. Moderate exercise

Moderate exercise can help improve your sleep quality. However, avoid strenuous exercise before going to bed and do it during the day.

3.7. Consult with a sleep expert

If you have serious concerns about sleep, consider consulting a sleep specialist. Sleep disorders such as sleep apnea may require specialized treatment.

summary

Sleep is an essential nutrition for the brain and body and plays an important role in maintaining our health. Lack of sleep can cause a variety of health issues, including poor brain function, weakened immune system, hormonal imbalance and increased risk of heart disease.

To ensure a good quality of sleep, start by doing what you can, such as a regular sleep schedule, a comfortable bedroom environment, relaxing before bedtime, and avoiding caffeine and alcohol intake. Deepening your sleep knowledge and cherishing your own sleep is the first step to living a healthy life.

Shokey Hayashi

Exorcist/Radionics Technique Researcher

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Born in Aomori Prefecture in 1965, he has been suffering from troubles, illnesses and injuries caused by spiritual phenomena since childhood. However, one day, when he was 20 years old, he attended an event, had a mysterious experience at the venue, and was hit by lightning energy from the heavens, as if piercing the spinal cord from his brain, and his psychic abilities blossomed. He then began studying psychology and psychiatry, and now he has combined psychiatry and consciousness engineering. Established "Radionics exorcism" using our own radionics techniques. "It's possible to treat your fortune" beyond exorcism, memorial service, and healing.