Sleeping pattern

 Hello Friends! I am Suhan Ahsan And now I am very excited to share with you My This article.

In the world, some people think inflation is the problem of the world,Some people  think that Education is the problem of the world. They are right in one way but in my opinion lifestyle is one of the biggest problems in the world. Let's take One example in Today's article “Sleeping pattern”

what is sleep:

Nerve-signaling chemicals called neurotransmitters control whether we are asleep or awake by acting on different groups of nerve cells, or neurons, in the brain. Neurons in the brainstem, which connects the brain with the spinal cord, produce neurotransmitters such as serotonin and norepinephrine that keep some parts of the brain active while we are awake. Other neurons at the base of the brain begin signaling when we fall asleep. These neurons appear to “switch off” the signals that keep us awake. Research also suggests that a chemical called adenosine builds up in our blood while we are awake and causes drowsiness. This chemical gradually breaks down while we sleep.

Sleep is important for our mental and physical health.But We don’t give it much attention until we’re tired and struggling to focus. Also we can't always get the sleep we need. It's not just because of our busy lives or the need to stay up late. There are many other factors that may be making it difficult for us to sleep well, like stress, anxiety, and depression.

 However, there are also some things that we can do to help ourselves sleep better at night. One of these things is a sleep cycle reset. The sleep cycle is the natural progression of sleep in which the sleeper moves from light to deep sleep and back.Sleep cycles are usually 90 minutes long and repeat roughly every 90 minutes throughout the night.

The stages of sleep are broken up into four categories: REM, light, deep, and paradoxical.REM stands for rapid eye movement, which is a stage in which dreaming occurs. Light sleep is when you're half-awake but still very relaxed; deep sleep is when you're fast asleep; paradoxical is when you're awake but your body feels heavy like it's sleeping.

Top foods that are good for sleep

1. Poultry – Chicken or turkey has tryptophan. Tryptophan is an amino acid that you can only get from what you eat and drink. It helps your body make serotonin (a relaxing mood hormone) which then helps your body make melatonin (a hormone that controls sleep cycles).
2. Fish – Vitamin B6 is abundant in fish, with salmon, tuna, and halibut having the most. B6 is what makes melatonin, which is normally triggered by being in the dark. By eating fish for dinner, you can give that melatonin a head start before turning out the lights.
3. Yogurt – Calcium processes the hormones that help you sleep, tryptophan and melatonin. Calcium, of course, can be found in anything dairy related if you don’t like yogurt. Other things you can try are milk or cheese and crackers
4. Kale – Like yogurt, this leafy green is also rich in calcium which is important in making those sleep hormones go to work. 
5. Bananas – They are high in potassium which helps to keep you asleep throughout the night. It also has tryptophan and magnesium which are natural sedatives.
6. Whole Grains – These grains encourage insulin production that result in tryptophan activity in the brain. They also have magnesium which is said to help you stay asleep. When magnesium levels are too low, you are more likely to wake up during the night.
7. Honey – Glucose in honey lowers levels of orexin, a neurotransmitter in the brain that makes you more alert. Honey will put that alertness in reverse.
8. Nuts – This includes walnuts, flax seeds, pumpkin seeds, and sunflower seeds. These all boost serotonin levels by having magnesium and tryptophan.
9. Eggs – Eggs are popular in the morning, but they also can make you sleepy due to having tryptophan. Try having some breakfast for supper and see what happens.
10. White Rice – White rice has a high glycemic index. This simply means that it will give you a natural increase in blood sugar and insulin levels, which in turn, helps tryptophan go to work in your brain faster.

keep your bed only for sleeping can help you  to fall asleep more easily.

 best sleeping time:

While the mean total sleep time of adults is about 8 hours, there is much variance on both sides (or tails) of the curve. Some adults only require 6-7 hours. While others require 9-10. But some of the most intelligent peoples of the world like nichola tesla and thomas edisen,nichola tesla  never slept for more than two hours in any given 24-hour period, if you can even believe that.and thomas edison only slept three or four hours at night.But that does not means that intelligent peoples sleeps too short for example Einestine slept for atleast 10 hours a day. I personally recommend to sleep more than 8 hours a day. 

You should time your bedtime approximately eight hours from the time that you plan to wake up. That way, you’re training your body to adapt to a sleep schedule that gives you an adequate amount of sleep. Also, just as with waking, try to time going to bed with reduced light exposure. This will help you to fall asleep more easily.