why do we sleep

 Humans spend about a third of our lives sleeping,

Sleep plays a vital role in good health and well-being throughout your life. The way you feel while you are awake depends in part on what happens while you are sleeping.

But sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health.

During sleep, your body is working to support healthy brain function and maintain your physical health.

“Healthy sleep encompasses three major things,

One is how much sleep you get. Another is sleep quality—that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule.”

People who work the night shift or irregular schedules may find getting quality sleep extra challenging. And times of great stress—like the current pandemic—can disrupt our normal sleep routines. But there are many things you can do to improve your sleep.

millions of people do not get enough sleep and many suffer from a lack of sleep

Most of those with these problems go undiagnosed and untreated. In addition, 

more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month

surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more.

sleep adaptive inactivity", allowing us to be productive during the daylight hours while avoiding overexertion  

n the first few years of life, you see that the brain is making tons of new connections The brain uses sleep to reorganize the connections between its cells, building electrical networks that support our Memory and ability to learn

 the brain switches into maintenance mode, mostly using sleep time for cleaning and 

repair. Perhaps sleep provides a means of increasing the efficiency of behavior by regulating its timing and by reducing energy use when activity is not beneficial."

sleep is a common trick in both the animal and plant kingdoms. Some trees shed their leaves in the autumn and cease photosynthesizing, which could be thought of as a kind of botanical slumber. 

Bears hibernate in the winter, in part to avoid fruitlessly expending energy hunting and foraging at a time when there is not much food to be found.

Other mammals, such as echidnas, enter a sleepy state known as torpor, where their metabolism slows down to barely a whisper to help them get through hard times. Perhaps sleep is simply our version of such "adaptive inactivity", allowing us to be productive during the daylight hours while avoiding overexertion

 Getting inadequate sleep over time can raise your risk for chronic (long-term) health problems. 

It can also affect how well you think, react, work, learn, and get along with others.

Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.

sleep affects your heart and circulatory system, metabolism, respiratory system, and immune system and how much sleep is enough

How much sleep you need changes with age. Experts recommend school-age children get at least nine hours a night and teens get between eight and 10. Most adults need at least seven hours or more of sleep each night.

adults need less sleep as they get older. This isn’t true. Older adults still need the same amount. But sleep quality can get worse as you age. 

Older adults are also more likely to take medications that interfere with sleep.

If you have one bad night’s sleep and take a nap, or sleep longer the next night, that can benefit you,” says Wright. “But if you have a week’s worth of getting too little sleep, the weekend isn’t sufficient for you to catch up. That’s not healthy behavior.”

For adults, “if you’re sleeping more than nine hours a night and you still don’t feel refreshed, there may be some underlying medical issue,” she explains

How to get a healthy Longer life

 

a Healthy Lifestyle and healthy habits 

health-related behaviors are the options and opportunities that people have in their lives. healthy lifestyle is not just about eating well and exercising, but also about taking care of your mental and emotional well-being. Here are some of the things that you have to do to stay healthy and enjoy your life. Living a long and healthy life is a common goal for all.

it is your choice to take the opportunity of a healthy lifestyle way and how to adopt healthy habits avoiding harmful ones.

Habits that could shorten your life or live a bad life

1 -  Eat a healthy diet 

A healthy Diet plan is not just about calories, but also, and its variety, and balanced nutrients including antioxidants, vitamins, and minerals a healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrition fluids, and macronutrients such as proteins, Carbs, and fats your meal must be a combination of different kinds of elements including fruits, vegetables, legumes, nuts, and whole grains. Adults should eat at least five portions of fruits and vegetables (400g) per day. protect against malnutrition in all its forms, as well as non-communicable diseases such as diabetes, heart disease, stroke, and cancer. the amount of total fat intake must be less than 30% of total energy intake helps to prevent unhealthy weight gain don't forget carbs, 

steaming or boiling your food instead of frying when cooking
replacing butter, and lard, rich in unsaturated fats, such as soybean, canola (rapeseed), corn, and sunflower oils
trimming visible fat from meat
limiting the consumption of baked and fried foods, (doughnuts, cakes, pies, cookies, biscuits, and wafers) that contain industrially-produced trans-fats

Salt intake must be reduced to 5 g/day and increase potassium intake from fresh fruit and vegetables to reduce the rate of heart disease like High blood pressure and stroke 

increasing the amount of sugar consumed increase and increases the risk of dental caries (tooth decay) and contributes to unhealthy weight gain and diabetes you can reduce the sugar intake by reducing sugary snacks, candies, and sugar-sweetened beverages carbohydrates like all kinds of baked and reduce the amount of fast food intake as much as you can because all manufactured food contain a considerable amount of salt.

2 -Avoid drinking alcohol 

drinking too much in a single session or over time has a dangerous effect on your body organs.

Brain

Alcohol interferes with brain communication pathways so it disturbs mood, and behavior, and depresses thinking skills.

heart

drinking much amount of alcohol can damage your heart, and causes stroke, arrhythmia, and high blood pressure. 

liver 

heavy drinkers develop liver inflammation, cirrhosis, fibrosis,   

pancreas 

Alcohol causes the pancreas to produce toxic substances and eventually leads to pancreatitis  and swelling of blood vessels 

Cancer

a person who drinks regularly develops a high risk of alcohol-associated cancer alcohol increases the risk of developing a certain type of cancer 

1 - head and neck cancer 

2 - liver cancer 

3 - breast cancer 

4 - liver cancer 

5-  Alcohol depresses the Immunity of chronic drinkers making them more liable to contact diseases.

Avoid Smoking 

 

Smokers are Addicted to nicotine because they have felt positive emotional effects on the brain nicotine temporarily improves mood, relaxing effects, and releases stress. but actually, they don't know that smoking increases anxiety and tension. people with depression are twice as likely to smoke as people with no depression. most people smoke before showing any sign of depression so it's unclear whether smoking leads to depression or depression leads to smoking nicotine stimulates the dopamine hormone which leads to happy emotions but after a long time of smoking the natural stimulation of dopamine decreases and needs nicotine from cigarettes to start  

smoking 

Cigarettes cause more than 500000 deaths per year in the united states Smokers are more likely than nonsmokers to develop heart disease, stroke, and lung cancer Smokers 

are at greater risk for diseases that affect the heart and blood vessels (cardiovascular disease) Smoking causes stroke and coronary heart disease, which are among the leading causes of death in the United States

Cigarette smoking causes most cases of lung cancer

Smoking can cause cancer almost anywhere in your body Smoking also increases the risk of dying from cancer and other diseases in cancer patients and survivors.

Smoking harms nearly every organ of the body and affects a person’s overall health.

Smoking can make it harder for a woman to become pregnant. It can also affect her baby’s health before and after birth. Smoking increases risks for:1,2,5Preterm (early) delivery
Stillbirth (death of the baby before birth)
Low birth weight
Sudden infant death syndrome (known as SIDS or crib death)
Ectopic pregnancy
Orofacial clefts in infants
Smoking can also affect men’s sperm, which can reduce fertility and also increase risks of birth defects and miscarriage
Smoking can affect bone health
Women in past childbearing years who smoke have weaker bones than women who never smoked. They are also at greater risk for broken bones.

Smoking affects the health of your teeth and gums and can cause tooth loss.
Smoking can increase your risk for cataracts (clouding of the eye’s lens that makes it hard for you to see). It can also cause age-related macular degeneration (AMD). AMD is damage to a small spot near the center of the retina, the part of the eye needed for central vision.

Smoking is a cause of type 2 diabetes mellitus and can make it harder to control. The risk of developing diabetes is 30–40% higher for active smokers than nonsmokers.

Smoking causes general adverse effects on the body, including inflammation and decreased immune function

Smoking is a cause of rheumatoid arthritis

long-term Smoking can affect your vision and optic nerve. It may lead you to develop certain conditions that affect the eyes. These can include:

glaucoma  in which the pressure in the eye increases, which puts pressure on the optic nerve causing damage and loss of sight

cataracts  which cause cloudy vision

muscular degeneration  which causes damage to a spot in the center of your retina and causes loss of your central vision

Smoking may also contribute to fertility issues and lower sex hormone levels in males and females, leading to decreased sexual desire.

In people with vaginas

For people with vaginas, it can result in sexual dissatisfaction by decreasing lubrication and the ability to reach orgasm. Menopause also may occur earlierTrusted Source in smokers than in nonsmokers.

Smoking influences hormone production and can make it harder for people with vaginas to become pregnant. It can also increase the risk ofTrusted Source:

For people with penises, smoking can decrease sexual performance.

Smoking can negatively affect the function of blood vessels, which may restrict the blood flow needed to achieve an erection in people with penises. This may result in erectile dysfunction (ED). ED can also lead to fertility problems.

It can also damage the DNA in sperm, making it difficult to conceive and increasing the risk of miscarriage and certain birth defects.

Smoking cigarettes can affect your skin, hair, and nails.

Skin

Substances in tobacco smoke can change the structure of your skin. This may contributeTrusted Source to:

• premature skin damage associated with aging
• wrinkles
• delayed wound healing
• developing hidradenitis suppurativa, a skin condition that causes painful boils
• developing psoriasis, or triggering more severe psoriasis
• developing certain types of skin cancer

Smoking can increaseTrusted Source the risk of developing squamous cell carcinoma (skin cancer) on the lips.

Hair

There’s also a linkTrusted Source between smoking and androgenic alopecia, a condition that causes hair loss in males. Smoking causes hair loss due to:

• vasoconstriction
• DNA damage
• generation of free radicals
• hormonal effects

Nails

It may also affect your fingernails and toenails and increase the likelihood of fungal nail infections.

sleeping and healthy

how to choose a sleeping position suitable to your body and health conditions on your side, back, or stomach this could help in pain relief, 

for most people the time we head to bed is the most relaxing part of the day For those dealing with pain or certain health conditions, though, sleep time can bring on stress and anorexia, The position you sleep in at night can make you wake up in with pain or in a good mood. Ahead, we'll help while you sleep.

Positive friends

 

 😇friends can motivate you to adopt healthier habits and choices. They can encourage you to exercise more, eat better, quit smoking, drink less, or whatever your health goals are. They can also join you in these activities, making them more fun and enjoyable. Having friends who share your interests and values can make you more committed and accountable.

How Can talking to a friend make you happier

talking to a friend can improve your healthy lifestyle. Yes, you heard me right: talking to a friend can make you healthier and happier!

You might be wondering how this is possible. Well, let me tell you some of the benefits of having good friends and good conversations with them.

First of all, friends can help you cope with stress and challenges in life. They can listen to your problems, offer support and advice, and make you feel less alone. They can also cheer you up when you are feeling down, and celebrate your achievements with you. Having friends who care about you can boost your self-esteem and confidence.

healthy lifestyle start from avoiding overstress

 

Practicing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation. I know it can be hard to balance work, family, and personal goals, but trust me, it's worth it!.

Avoid stress

 

Manage your stress. Stress is inevitable in life, but too much stress can harm your health and happiness. Stress can cause physical symptoms such as Overeating, headaches, stomachaches, chest pain, and insomnia. It can also affect your mental and emotional well-being by causing anxiety, depression, irritability, anger, and sadness. To cope with stress, you need to identify the sources of stress in your life and find healthy ways to deal with them. Some of the things that I do to manage my stress are:

How to avoid wrinkles

Get enough sleep. Sleep is vital for your health because it allows your body and mind to rest and repair. Getting enough sleep can help you feel more alert, energetic, focused, and creative. It can also enhance your memory, learning, problem-solving, and decision-making skills. Lack of sleep can impair your immune system, increase your risk of accidents and injuries, and affect your mood and mental health. Try to get at least seven to nine hours of sleep every night, and stick to a regular sleep schedule.

Physical activity can improve your physical and mental health

 

Move your body. Physical activity can improve your physical and mental health in many ways. It can strengthen your heart, lungs, muscles, and bones, lower your blood pressure and cholesterol levels, reduce your risk of chronic diseases, and improve your mood and self-esteem. You don't have to spend hours at the gym to reap the benefits of exercise. You can find ways to incorporate movement into your daily routine, such as taking the stairs instead of the elevator, walking or biking instead of driving, or doing some stretches or yoga in the morning or before bed.

what are the benefits of physical activity? 

Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.

maintain and lose weight 

reduce the risk of cardiovascular disease 

physical activity reduces the risk of type 2 diabetes or makes 

decrease the risk of some combination of too much fat around the waist, high blood pressure, low high-density lipoproteins (HDL) cholesterol,

decrease the risk of developing several types of cancer 

strength your bones and muscle 

increase your chance of living longer 

• Helps you quit smoking and stay tobacco-free.
• Boosts your energy level so you can get more done.
• Helps you manage stress and tension.
• Promotes a positive attitude and outlook.
• Helps you fall asleep faster and sleep more soundly.
• Improves your self-image and self-confidence.
• Helps you spend more time outdoors.

 

Healthy lifestyle Start from eating a balanced diet

 Eat a balanced diet. Eating a variety of foods that includes fruits, vegetables, legumes, nuts, seeds, and whole grains can provide your body with all the nutrients it needs to function properly. Fruits and vegetables are especially important because they are rich in antioxidants, vitamins, minerals, and fiber that can protect you from diseases and boost your immune system. Try to eat at least five servings of fruits and vegetables every day, and choose fresh, seasonal ones whenever possible.