Bí quyết ngủ ngon - Nâng cao khả năng TỰ CHỮA LÀNH của cơ thể - KHOẺ TỰ NHIÊN

The secret of good sleep increases the ability to self-cure the body. Ladies and gentlemen, more than 2,000 years ago, Hippocrates, the father of modern medicine, said that the ability to self-cure in each person is the greatest source of health. I don't know if you remember, in a recent health video, Nature has introduced how our body protects itself with a terrifying self-curing mechanism. One of the simplest ways to improve the ability to self-cure but is often overlooked and overlooked, that is a quality sleep. The benefits of sleep are not limited to restoring strength, body and spirit. Good sleep also enhances immunity and performs many other beneficial functions. And to continue the series of videos exploring the secret of the human body, Nguyen Ngoc Kinh invites you to find out the mechanism of self-curing while sleeping and the secret of having a good sleep. How does the immune system work while we are sleeping? Yes, all of us need to rest, and sleep is a necessary natural need that nature has given to humans. We often say this is an important time to help the body recover and regenerate energy. First, there are four hormones that self-cure to the extreme at night when sleeping. According to experts, one of the special gifts that the body gives every night if you go to bed on time, are the four natural self-curing hormones. They are called melatonin, growth hormone, prolactin and endorphin. These are all extremely important hormones for health and are produced extensively while sleeping. Melatonin is a miraculous biological clock in the body that helps control the rhythm of the night, adjust the mood and sleep better. Not only that, this hormone also plays an important role in the immune system, inhibits the formation of blood clots, anti-oxidants, reduces swelling and prevents infections. The longer you sleep and the deeper you sleep, the more melatonin you produce, the highest in about 2 to 4 a.m. and gradually decreases after that. Growth hormone. In addition to its main function is to make children grow taller every day, this hormone also directly participates in the immune system by increasing the number of lymph cells and promoting the function of the NK cell, which means the natural cancer-killing cell. It sounds strange, but the NK cell plays an important role like a scout, running all over the body to detect, kill the tumor and prevent the formation of cancer. According to research, people with reduced NK cell function are more likely to die from cancer 1.6 times higher than normal people. This hormone is mainly produced at night, about an hour after we sink deep into sleep and reach the highest level is from 23 hours to 1 a.m. the next day. Therefore, if you go to bed late, it will slow down the process of releasing growth hormone. Prolactin. At first, it was only known as a milk hormone. Recently, scientists have discovered its self-curing ability. Prolactin is considered an excellent antioxidant for NK cells to destroy tumors, promote the growth of other immune cells, and increase the ability of the cells of large cells. And of course, the highest level of prolactin is also at night while we sleep. That's why we see mothers giving birth often advised to sleep enough because just one night of sleep will reduce the amount of milk in the next morning. Endorphins. People often hear about endorphins because it is a hormone that brings a sense of happiness and natural pain reduction. Moreover, endorphins also play a key role in the self-curing body that occurs at night. Most immune cells include neutrophils, large cells, stem cells, lymphocytes, T and B cells all have an endorphin attached to them. This is an important key for the body to activate and disperse the immune functions of the immune system and other intermediate substances to destroy the disease. Endorphins are mainly produced at night to maximize at about 6 a.m. and then gradually decrease in the morning. Second, sleep promotes the production of anti-inflammatory cytokines. This activity is combined with sleep and the biological activity of the body. Whenever in contact with any enemy, endorphins quickly set up protective fences to trap enemies and form anti-inflammatories. This is most clearly shown on the outside with symptoms such as redness, swelling, fatigue and fever. Studies have shown that increasing the release of anti-inflammatory cytokines at night has the effect of neutralizing the immune system and helping the body to recover faster. Why do we see that when we are sick, our body fat or pain often increases at night? People also tend to sleep more, even fall asleep. However, after waking up, we feel that our health is much better. The main reason is that our body needs to spend as much time as possible to perform the tasks it needs to do. Third, increases the memory of the immune system. While sleeping, the interaction between the immune factors continuously occurs, helping the body to remember how to recognize and respond to each kind of resistance. Evidence in vaccine trials show that the effect of the vaccine is negligible in adults who often lack sleep. Insufficient sleep will cause the body to not have enough time to develop the immune memory, leading to poor protection, even though it has been vaccinated. So far, people have not been able to understand why this process is concentrated when sleeping. This seems to be similar to the fact that sleeping helps the brain to strengthen learning and memory. However, scientists still believe that there are some factors related to sleep that create favorable conditions for this phenomenon to occur. For example, at night, slow breathing and muscles help the body release energy for the immune system to perform its tasks. If the symptoms of the infection occur during the day, it will be uncomfortable and will interfere with the functioning of the mental body. Therefore, it is very possible that our body has evolved and adapted by controlling this process during sleep at night. Isn't that amazing? And finally, the body will automatically clean up when we are sleeping. The stressful working environment is the source of negative emotions and it will last long at night. If not resolved in time, anxiety and heat will accumulate and produce hormones that are toxic to the body such as cortisone and other neurotransmitters. Experts advise that the simplest way to overcome this situation is to let go of your mind and sleep deeply. The reason is that when you fall asleep, as well as when the body receives the activation signal to clean up those emotions, it also helps us to wake up and relieve temporary worries. In addition, at night, the increase in melatonin also helps the immune system to function more effectively and treat the errors caused by daily activities. Sleep enough also increases the flow of blood to the liver, supports the liver to exchange nutrients, detoxify toxins, bacteria and viruses more effectively. A good night's sleep really brings too many benefits, doesn't it? But today's busy life has attracted a lot of attention and worries, making us obsessed with work and forget that the body is craving a good night's sleep. So what is the secret to have a quality and effective night's sleep? Let's come to the second part of the video with Nguyen Ngoc. First, the human brain really likes sleeping habits. One of the simplest methods to control sleep deprivation is to control the daily sleep schedule and set up a good sleeping habit. Adjust your biological clock by setting the sleeping time and waking up every day in the golden hour from 11 am to 6 am. Dr. Dale Gibson, a sleep training expert, said that the more we follow the sleep schedule and wake up at the right time every day, the more it helps the biological clock work more effectively. Before sleeping from 30 minutes to 1 hour, we should avoid using electronic devices. Blue light from TV or phone will prevent the natural production of melatonin, making us more difficult to sleep. Instead, try a warm bath, read a book, or listen to a light classical music. This will help relax and make it easier to go to sleep. In addition, the space in the room also has a certain impact on the quality of sleep, ladies and gentlemen. A messy bed and heavy smell will certainly not make us feel good. But it is not because of that that we sniff the scent of chemicals will cause more headache. Clean up and decorate your room to create a tidy space to always feel comfortable every time you go to bed, ladies and gentlemen. And one more important thing, we can lie flat, put a pillow between the two pillows and add a pillow under the belly to have the most comfortable sleeping posture and let sleep come to us faster. Eat a healthy drink in the evening to help sleep better and deeper. A healthy dinner will benefit sleep when we eat an adequate amount. Do not eat too full to avoid stomach upset and do not eat too little or eat too early to make your stomach hungry when you go to bed. If you are hungry, drinking a glass of warm milk about 30 minutes ago will be a good suggestion to help replenish energy and make it easier to go to sleep. Sour or hot foods are often the culprits of heatstroke, nausea, which makes it harder for us to sleep. We should also limit stimulants such as leaves, coffee, tea or sparkling water to avoid making the body excited to the point of being unable to sleep. Some people often have the habit of drinking a glass of wine in the evening because they think that drinking wine can help relax and make you sleepy faster. However, wine reduces the quality of sleep and increases the rate of brain cells aging. Therefore, it is best not to drink wine before going to bed. Medication for good sleep Ladies and gentlemen, since thousands of years ago, humans have practiced meditation to awaken the mind and enhance the moral spirit, but it is not the only benefit of meditation. Many studies have shown that meditation helps us sleep better, sleep deeper, even those who have no problem sleeping. Meditation also helps reduce pain and symptoms of emotional anxiety in people with chronic diseases. This is a kind of meditation that enhances the peace inside without cost or equipment. There are many different meditation methods such as Qigong, Yoga and if you are interested, you can find out which meditation is suitable for you. Thanks to the psychological support from the CBT phrase If you have applied personal measures but still have not been effective, you can ask for psychological support. CBT is an English word meaning cognitive behavior. This phrase is commonly used in modern psychological treatment. During the treatment process, we will work with a psychological expert and have a specific process. The doctor will guide the patient to recognize the wrong thoughts or emotions or negative behaviors that are existing in themselves. Thanks to this, we can consider and deal more effectively than the situations we are facing. When the psychological treatment is stable, it will be easier to sleep. Dear friends, I have learned an interesting piece of information. If we add up the total sleep time, we have slept half of our life. It can be seen that sleep plays a special role in our survival. Another study says sleep affects 35% of the adult population. Some people only need a few nights of sleep and may become a phantom. I hope that the information I have just shared can help you understand how the body heals itself at night when we sleep. And don't miss the precious sleep because it is also the way we treasure the miracle that nature has given to each person. Dear friends, I would like to end the program. Thank you for watching. Goodbye and see you in the next video. you