How to Get Quality and Comfortable Sleep

Quality sleep is very important to maintain immunity and overall body health. But in fact, many adults experience sleep disorders.Sleep Health Practitioner, dr. Andreas Prasadja, RPSGT said that good sleep quality plays an important role in body health and daily productivity. The characteristics of quality sleep are sufficient duration (7-9 hours), continuity (sleep does not stop until you wake up the next day) and depth or fullness.

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"However, in fact, many adults today, especially during the pandemic, have difficulty sleeping due to stress, high activity, and unhealthy lifestyles. In fact, a study shows that one of the health problems that many COVID-19 survivors complain about is sleep disturbances, ”said Dr. Andreas in the Launching of Antangin Good Night, Wednesday (17/3).

Sleep disorders experienced by adults are generally characterized by several things. These include daytime drowsiness, difficulty sleeping at night, frequent waking in the middle of the night, and irregular sleep and wake cycles.

Sleep disorders that are not treated properly can increase the risk of mental fatigue, lack of focus, and the emergence of other diseases such as hypertension and heart disease.

To get quality sleep, a person needs to pay attention to two things, namely the internal clock and the duration of being awake. The internal clock controls the 24-hour sleep-wake cycle through the influence of light and melatonin.

"For example, at night when there is no light, the body produces melatonin to make someone sleepy, and vice versa," explained Dr. Andreas.
While the duration of being awake affects the brain in accumulating substances that cause drowsiness, that is why someone who is awake for a long time will fall asleep more easily.

"The best sleep is when we can synchronize the duration of wakefulness with the internal clock," said Dr. Andreas.

He recommends some easy steps to get healthy and quality sleep, namely improving sleep and wake times. If you are accustomed to napping, the duration is not more than 45 minutes. Avoid consuming excess alcohol before bedtime, and don't smoke.

In addition, it is also important to avoid caffeine consumption 12 hours before bedtime (including coffee, tea, soda and chocolate). Avoid heavy, spicy and sweet foods 4 hours before bedtime. Then exercise regularly, use a comfortable sleeping pad and set a comfortable temperature for sleeping.

Also read: What will happen if the body is injected with an expired Covid-19 vaccine?

"Keep the room well ventilated. Keep out disturbing noise and turn off the light. Just use the bed for sleeping, don't use it as a work space or recreation room," concluded Dr. Andreas.
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 sweating is very important to maintain our body metabolism

Sweating is a natural process, this condition occurs when you are active and then your body gets warmer, the brain will inform the body to sweat to maintain body temperature.

Therefore, sweating is actually good for health and here are some of the benefits of sweating for health as reported by Boldsky.

1. Keep Pores Clean

One of the main health benefits of sweating is keeping your pores clean, while sweating it can open the pores and remove all the bacteria present.
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2. Detoxification

Another reason why sweating is good for your health is that it can help flush out toxins from your body, but it can also help eliminate alcohol, constipation, and salt from the body.

3. Improve mood

Sweating after a workout can put you in a better mood and can also help you think well.

4. Treat Infections
If you are sick, then sweating can be a solution because sweating is good for helping fight infection. Several studies have shown that sweat contains antimicrobial peptides that can help fight germs and other pathogens. (Faith Firmansyah)

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Red Banana has many benefits

Red bananas have grown in popularity recently due to their high nutritional value compared to yellow and green bananas. Studies say that red bananas are superior to previous types of bananas because they contain beta carotene and vitamin C which are higher than ordinary bananas.

Red bananas are also a source of other natural antioxidants such as gallocatechin gallate, dopamine, L-dopa and catecholamines. This incredible variety of bananas is high in dietary fiber and provides about 16% of the daily recommended amount of fiber.
Here are five amazing health benefits of red bananas.

1. Improve brain health

A study showed that the dopamine concentration in red bananas was 54 mcg per gram compared to yellow bananas 42 mcg per gram and plantains 5.5 mcg per gram. Dopamine is an important neurotransmitter that helps improve mood and emotional stability. It can also help prevent the long-term risk of neurodegenerative diseases like Parkinson's.

2. Reducing cholesterol levels
Phytosterols in red bananas are found. They are natural plant sterols with a structure similar to cholesterol. They help lower the levels of LDL cholesterol or bad cholesterol in the body by being absorbed in the intestines replacing the previous one. Red banana flesh and skin are rich in phytosterols.
3. Prevent kidney stones
Potassium is associated with a reduced risk of kidney stones. Red bananas are high in potassium so they can help prevent kidney stone formation. Eating red bananas regularly can be an effective way to reduce the risk of kidney stones.

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4. Helps lose weight
Red bananas contain fewer calories than other colored bananas. This type of banana provides a feeling of fullness without adding too many calories. Thus, eating red bananas regularly can ultimately help you lose weight.

5. Increase blood flow
Anthocyanins are flavonoids which give natural colors to foods such as red, purple, and blue. Studies say that these flavonoids help in many complex immune functions related to maintaining healthy blood vessels. Red bananas are rich in anthocyanins compared to yellow and green bananas, which is why they help increase blood flow in the body. In addition, the presence of vitamin B6 in red bananas can help maintain the amount of hemoglobin in the body.