Sleeping is not just about getting enough hours, but also about quality. Revealing the benefits of hormones during good sleep. If you don’t get enough sleep, you risk various diseases and premature aging.
Did you know? Sleeping is not just about resting, but also means the time when the body repairs worn out parts, as well as strengthening and growing the body. Therefore, sleeping early and getting enough sleep is the best. While we sleep, the body releases good hormones, helping us to be healthy, not easily sick, far from diseases, and also making us look younger. Let’s ยูฟ่าเบท http://ufabet999.app learn about hormones and sleeping so that you know how important sleep is.
Hormones and sleep
Melatonin
Sleep hormone is a hormone that helps us sleep. It is normally secreted between 11:00 p.m. and 1:30 a.m. The level of melatonin in the body will increase gradually from the evening, peak at night, and decrease in the morning because this hormone is stimulated by darkness and suppressed by light. Therefore, if we want to sleep well. We should go to bed on time and adjust our sleeping environment to be completely dark, with no light disturbances.
Cortisol
It is a hormone that helps the body feel refreshed, has the energy to fight and is ready to deal with problems during the day. Lack of sleep makes the body weak and stressed. The body will produce more cortisol than necessary, which has a negative effect on the body. Because this type of hormone has the effect of breaking down glucose, fatty acids and protein, causing the body to deteriorate quickly. For this reason, people who are very stressed look older than their age.
DHEA (Dehydroepiandrosterone) or anti-stress hormone
It helps to strengthen the body, stimulates sexual feelings (Libido) and slows down the deterioration of the body. Importantly, it also helps to counteract the effects of cortisol when the body is under stress. If we do not get enough sleep. The body will secrete less DHEA, leading to stress addiction and adrenal fatigue, a major cause of acute illness and infection.
Growth Hormones or Anti-Aging Hormones
It plays an important role in stimulating growth, building muscle, helping to digest sugar and fat, and allowing the body’s systems to function normally. The body releases growth hormone during deep sleep between 11:00 p.m. and 1:30 a.m. Therefore, we should go to bed at 10:00 p.m. or no later than 11:00 p.m. because if it is after midnight, the body will not produce growth hormone for repair.
9 simple techniques to help you fall asleep easier
- Exercise in the evening for 30 minutes, 4-6 hours before bedtime.
- Eat bananas because the skin of bananas has the effect of a sleeping pill and contains an amino acid called tryptophan, which is converted to serotonin, which helps you feel sleepy, relaxed, and anxious, and helps you sleep well.
- Avoid heavy and spicy foods before bedtime, as it takes your body 2-3 hours to digest food.
- Avoid drinking coffee, alcohol, or stimulating beverages 4-6 hours before bedtime.
- Relax your body and mind by taking a warm bath before bed, listening to soft music, praying, or meditating.
- Organize your bedroom and eliminate distractions by turning off lights and electrical appliances to create the darkest possible atmosphere, allowing your body to produce melatonin, a sleepy hormone. That your body normally secretes when it’s time to sleep.
- Avoid smoking because nicotine makes it difficult to fall asleep, sleep insomnia, wake up frequently, and have nightmares due to the stimulation of the nervous system by nicotine.
- Try to set a regular bedtime by trying to go to bed before 11 pm. And wake up before 6 am because growth hormones and hormones that help repair the body are secreted the most in the middle of the night, which is 11 pm – 4 am. Therefore, you should sleep soundly during this time to allow your body to fully repair itself.
- Every morning after waking up, your skin should be exposed to morning sunlight. So that your body can synthesize enough vitamin D.
Because sleeping is about 1/3 of life, sleeping is important, not only the number of hours but also the quality of sleep.
You must sleep soundly, not wake up in the middle of the night, and must not be drowsy during the day when you wake up. Your brain and nervous system must be alert and ready to work at all times. You must feel happy every day you wake up. If anyone has a sleeping problem, it is recommended that you consult a doctor for an accurate diagnosis.