제 25 호 The Importance of Sleep
Essential for a healthy life
Kicker: SCIENCE
The Importance of Sleep
Essential for a healthy life
By Myung-Kwan Kang, Editor-in-chief
In today’s fast-paced world, many people struggle to get enough sleep due to busy schedules and constant distractions. However, sleep is not just a time for rest. It is a vital process that plays a crucial role in maintaining both physical and mental health. Adequate sleep strengthens the immune system, enhances memory, reduces stress, and supports overall well-being. On the other hand, sleep deprivation can have severe consequences on our health. In this article, we will explore why sleep is essential and how it affects our daily lives.
https://kr.pinterest.com/pin/297730225384026490/
The Role of Sleep
1. Physical Recovery
Sleep provides rest for both the brain and the body. The brain is constantly active when we move our hands and feet, think, eat, and engage in other activities. The same is true for our physical activities. Just as the body will eventually wear out if it keeps working without rest, the brain operates in the same way. If the brain is active for 16 hours, it needs at least 8 hours of rest to avoid exhaustion and improve performance.
2. Information Processing Function
Studying hard without getting enough sleep is unlikely to be effective. Since the brain is responsible for memory, we need to study hard during the day and get sufficient sleep for the memory to be stored. Memory is stored through the hippocampus, and it can only be stored when we sleep. The hippocampus works to organize and deeply store memories while we sleep. Therefore, it is better to study thoroughly and then get more than 7 hours of quality sleep rather than studying late into the night and only sleeping a little in the early morning. This is also more efficient for taking exams or reviewing studies. This holds true both biologically and for brain health.
3. Mental Health
As people age, many find themselves falling asleep early but waking up in the middle of the night, and there are also many who cannot sleep for more than three hours. When comparing individuals with and without sleep disorders, there is a clear difference in the progression of depression and dementia, making it crucial to get enough sleep.
4. Waste Management
The brain floats in cerebrospinal fluid, and water permeates every corner of the brain. Inside the brain, there are also fluid-filled cavities called ventricles. Therefore, cerebrospinal fluid exists between the inner and outer layers of the brain. During sleep, cerebrospinal fluid helps "wash" the brain and plays a role in cleansing it. Dementia is linked to the accumulation of substances in the brain that are considered waste, and these waste products can build up, often leading to the development of dementia. Sufficient deep sleep is essential for preventing dementia. Sleep is crucial not only for providing rest to the brain and body but also for processing the brain's waste.
5. Homeostasis Maintenance
Sleep helps regulate hormone secretion and manage the immune system. Our eyes, brain, kidneys, and digestive system all need rest, and during sleep, homeostasis of hormones is maintained, allowing these functions to continue properly. The body cannot work nonstop throughout the day; it needs to work sufficiently and then rest. Without rest, the body will break down, and that rest can only be achieved through sleep.
Sleep and Melatonin
So, which cells provide the effects described above? It is melatonin. Melatonin is secreted most actively between 11 PM and 2 AM. It helps slow down aging, detoxify the body, reduce inflammation, and has anti-cancer and antioxidant properties. However, many modern people do not sleep during these hours, preventing the body from recovering properly. Melatonin helps heal skin wounds, regenerate cells, and rebuild cells and the skeleton. It also alleviates damage to the bladder's elasticity, inhibits cell death, and promotes healthy cell regeneration. It increases the number of healthy kidney cells while suppressing bad cells. For those with weak muscles, it helps reduce skeletal muscle atrophy and inhibits the self-destruction of healthy muscle cells. Additionally, melatonin aids in bone formation and collagen synthesis. It supports the liver, central nervous system, and peripheral nervous system. Therefore, it is crucial to fall asleep before 11 PM.
Sleep Disorders
Sleep is essential for maintaining overall health and well-being, yet many people struggle with sleep disorders that affect their quality of life. Sleep disorders come in various forms, each with unique causes and consequences.
Insomnia
Insomnia is one of the most common sleep disorders, characterized by difficulty falling asleep, staying asleep, or waking up too early and being unable to return to sleep. It can be triggered by stress, anxiety, poor sleep habits, or hidden health problems. Constant insomnia can lead to tiredness, difficulty focusing, and an increased risk of other health problems.
Excessive Sleepiness: Hypersomnia
While some people struggle to fall asleep, others experience excessive sleepiness despite getting enough rest. Hypersomnia includes conditions like narcolepsy, a brain-related disorder that causes sudden sleep attacks and uncontrollable sleepiness during the day. People with hypersomnia often find it difficult to stay awake and alert, affecting their daily activities and work performance.
Unusual Sleep Behaviors: Parasomnias
Parasomnias involve unusual movements, emotions, or actions that happen while sleeping. These include sleepwalking, night terrors, and sleep paralysis. While some of these may seem harmless, they can disturb sleep and, in some cases, be dangerous for the person and those around them.
Sleep-Related Breathing Disorders
One of the most serious sleep disorders is Obstructive Sleep Apnea (OSA), a condition in which breathing repeatedly stops and starts during sleep due to airway blockage. This leads to loud snoring, gasping for air, and disturbed sleep. If left untreated, OSA can increase the risk of heart disease, high blood pressure, and other health problems.
How to Prevent Sleep Disorders
Many people struggle with sleep disorders that affect their quality of life. Fortunately, there are several strategies that can help prevent sleep disorders and improve sleep quality.
1. Establish a Consistent Sleep Routine
Going to bed and waking up at the same time every day can help regulate your body's internal clock. Even on weekends, try to stick to a similar schedule to avoid disrupting your circadian rhythm.
Creating a regular sleep environment will help signal your body that it's time to sleep. Consistency is key to training your body to sleep better.
2. Prepare for Sleep in Advance
About 30 minutes to an hour before bed, engage in calming activities to prepare your body and mind for rest. Avoid the use of electronic devices, such as smartphones or computers, as they emit blue light that can interfere with sleep. Instead, try reading a book, meditating, or doing relaxation exercises.
Avoid stimulants such as caffeine and nicotine, as they can keep you awake. These substances should be avoided at least six hours before bedtime.
3. Get Regular Exercise
Regular physical activity can improve the quality of your sleep. However, intense exercise right before bed can be stimulating, so it's best to schedule your workouts earlier in the day.
4. Manage Stress
Stress and anxiety are among the leading causes of sleep disorders. To manage stress, consider incorporating relaxation techniques like yoga, deep breathing, or journaling into your daily routine.
5. Avoid Relying on Alcohol or Medications
While alcohol may make you feel drowsy initially, it disrupts deeper sleep stages and can result in poor-quality sleep. Similarly, using medications or sleep aids regularly can create dependency and interfere with natural sleep cycles.
By following these simple tips, you can significantly reduce the risk of sleep disorders and ensure better quality sleep. Maintaining healthy sleep habits is essential for both physical and mental well-being.
In conclusion, sleep is essential for maintaining both physical and mental health. Quality sleep aids in recovery, boosts cognitive function, and helps regulate emotions and stress. Sleep disorders can significantly affect our lives, but by establishing consistent sleep routines, managing stress, and making healthy lifestyle choices, we can improve sleep quality. Prioritizing sleep is key to long-term well-being, and small adjustments can lead to noticeable improvements in how we feel and perform daily.
Sources:
https://www.youtube.com/watch?v=7dSgcnBq1_w&t=104s
https://www.youtube.com/watch?v=9kB_pJESWHI
https://www.youtube.com/watch?v=zzRQVUQJxfs
http://www.gysarang.com/Module/News/Lecture.asp?MODE=V&SRNO=6605
