Sleep is a naturally recurring state of the nervous system where the body and mind experience altered consciousness, reduced muscle activity, and the entire system is relatively inactive.
Neglecting these experiences and depriving the body of sleep will disrupt the balance given to your system through sleeping also meaning depriving your own body of its freshness, its youth, and its full functionality.
Melatonin (sleep hormone) is one of the very essential hormones for the proper functioning of the body system. It is a hormone that regulates sleep and wake cycles, sometimes used as a supplement.
A balanced level of melatonin participates in regulating certain functions of the cardiovascular system, including blood pressure and heart rate.
Some of the important roles of melatonin are boosting the effectiveness of the immune system, improving blood pressure regulation, slowing down the aging process, aid the functions of the digestive tract, improves work in the brain cells and endocrine system.
Proper sleeping cycle leads to the production of balanced melatonin levels, thus maximizing the beneficial effects in the body system.
ORGANISING YOUR SLEEP TIMING
What time to go to bed for healthy sleep;
The production of melatonin averagely starts at 8 pm and its peak production occurs at 11 pm where your body should already be in a state of deep sleep otherwise your body will not get a sufficient amount of melatonin and will not successfully carry out operations on waste products and toxins accumulated over the day. It is because of this reason it is best to go to bed at 10 pm giving you an hour for falling asleep. That is if you do not fall asleep right away contacting the bed. You practically will not receive this hormone in your system going to bed after midnight, even if you sleep till 11 am because what matters is what time you went to bed and not how much you slept.
What time to wake up?
Serotonin is the hormone responsible for awakening the body. Provided that you go to bed at about 10 pm, serotonin is available in large amounts from 5:30 am to 6:30 am. Waking up between these hours will ensure you feel vibrant and comfortable and that is a sign of healthy sleep.
If you do not go to bed at the right time, the entire melatonin process is altered and instead of melatonin, cortisol (stress hormone) starts to flow into the bloodstream. The function of cortisol is to maintain strength in critical situations. Therefore sleeping in this state will be restless.
Some of the TOP HEALTH BENEFITS OF SLEEP
Improves memory and thinking skills
The benefits of sleep are related to the growth and development of neurons. It is more difficult trying to assimilate new information after not getting enough sleep. In addition, getting healthy sleep helps in retaining already learned information.
Aids weight control
Sleep plays an important role in weight control. Not getting adequate sleep puts your body at risk of gaining more weight. Sleep allows your muscles to heal, especially if they have been put to work during the day, a day at the gym for instance.
Provides energy
Adequate sleep provides the body with enough energy to achieve the day’s goal. This is because your muscles and systems have rested and received the necessary hormones to perform at full functionality again.
Maintains the youthfulness of the skin
Lack of adequate and healthy sleeping habits contributes to aging signs, reduced skin functionality, and in general lower satisfaction of your physical appearance. Good sleep is anti-aging and gives positive effects on your physical appearance.
Contributes to a better mood
Your emotional regulation is affected when you don’t get enough sleep which can cause stress; mood swings and puts you at a higher risk of developing mood disorders like depression. Healthy sleep habits enhance your well-being.
Adequate sleep can reduce pain sensitivity
Good sleep increases your daytime awareness, helping you anticipate anything that will result in you going through pain in the first place. In general, makes you more alert.
Tips to help your body produce and maintain melatonin levels;
Take some time every day to be in the sun. Exposure to daylight at day will enhance the production of sleep hormone at night.
Practice little to no lights during sleep, especially lights from the television, mobile phones, or tablets.
Caffeinated tea or coffee should be avoided close to bedtime. Caffeine delays the production of the sleep hormone.
It is advisable to avoid smoking, alcohol intake, and some medications that might reduce melatonin levels.