#S'BLOG

Lets talk about SLEEP.

Melatonin is a hormone that plays a crucial role in regulating sleep-wake cycles, also known as circadian rhythms.

Production and Function:

1. Source: Melatonin is primarily produced by the pineal gland, a small gland located in the brain. Its production is influenced by light exposure—specifically, it is synthesized from serotonin during periods of darkness.

2. Circadian Rhythm: Melatonin levels typically rise in the evening, peak during the night, and fall in the early morning. This pattern helps signal to the body that it is time to sleep.

If you stay awake in a bright room or on your phone instead of going to sleep and closing your eyes, the hormone will not start releasing.

There are also several hormones released that play crucial roles in regulating various physiological processes during your sleep. Here are some of the key hormones released during sleep and their functions:

1. Growth Hormone (GH)

• Source: Secreted by the pituitary gland, primarily during deep sleep (slow-wave sleep).

• Function: Promotes growth, cell repair, and metabolism. It plays a vital role in muscle growth, fat metabolism, and overall body composition.
(P.S. there were some cases in my practice where changing sleep schedule in teenagers helped them to grow)

2. Cortisol

• Function: Known as the "stress hormone," cortisol levels typically decrease during the night and increase in the early morning. Proper regulation of cortisol is important for maintaining energy levels, metabolism, and immune function especially the way you handle stress. No cortisol no stress tolerance.

3. Insulin. (Yes. The one which is related to your glucose)

• Function: Insulin sensitivity can improve during sleep, helping to regulate blood sugar levels. Sleep plays a crucial role in glucose metabolism and overall energy balance. (No insulin=diabetes)

4. Ghrelin and Leptin

• Ghrelin:

• Function: Known as the "hunger hormone," ghrelin levels typically rise before meals and fall after eating. Sleep deprivation can lead to increased ghrelin levels, which may stimulate appetite.


• Leptin:

• Function: Leptin helps regulate energy balance by inhibiting hunger. Sleep plays a role in maintaining normal leptin levels; inadequate sleep can lead to decreased leptin levels and increased hunger.

Because of them, you wake up hungry.


The hormonal changes that occur during sleep are essential for various bodily functions, including growth, metabolism, stress regulation, and appetite control. Adequate sleep is crucial for maintaining a healthy hormonal balance and overall well-being. Disruptions of sleep can lead to imbalances in these hormones, potentially contributing to various health issues.

So, start your Ramadan by correcting your sleep schedule.

And right after reading this post put your phone away and go to sleep.

P.S.
We have some indications and restrictions about drinking melatonin. If you want to know more just write in the comment section and I will tell you more.

Among many, with none.
Ko'pchilik orasida, hech kim bilan

Do'stim bilan stol tennisda ikki marta (6 o'yindan) g'alaba qozonganimdan so'ng, tashqariga chiqib yandex chaqirdim. O'tirdim va taxminan 15 daqiqada uyga yetib keldim.
Mashinadan tushganimdan so'ng, uyga hali 15 metr qolgan edi. Havo shunchalik toza ediki, qora paltoli 5 yigit men shunchaki nafas olish orqali qabul qilayotgan havoga qaraganda zarari kamroq sigaret chekishayotgan edi.

Men odamlarni hukm qilmasdan kuzataman va o'sha 5 yigitga ham xuddi shunday qiziqish bilan qaradim. Men ularni ketma-ket 3 kun ko'rgandim, shuning uchun tashqarida turish ular uchun marosimga aylangan deb xulosa qildim. Tashqaridan qaraganda, mening "muvaffaqiyatli" tengdoshlarim va katta yoshli odamlar buni dangasalik deb baholashardi: ular uchun 20 yoshlarda bo'lib, kechki payt maqsadsiz tashqarida turish - muvaffaqiyatsizlik belgisi.

Boshqa tomondan, men boshqalar uchun "muvaffaqiyat" edim: ishlayman, sport bilan shug'ullanaman va o'rganaman.

Ammo men bu yorliqlarni qabul qilish chuqur yanglish bo'lardi deb o'ylayman. Ha, men ish va mashg'ulotdan keyin kelayapman. Ha, men ko'p o'ylayman, o'rganaman va mulohaza qilaman. Lekin nega men o'zim uchun to'g'ri deb hisoblagan narsani o'z hayotlaridan zavqlanishni xohlayotganlar uchun belgilab berilishi kerak?

To'g'risini aytganda, o'sha payt men o'sha yigitlarning o'rnida bo'lishni istardim. Karantin paytida kun bo'yi o'qib, kechqurun tashqariga chiqishimni eslayman. Bir necha qiz va yigitlar guruhiga qo'shilar edim, va biz shunchaki sayr qilardik. Bizda hech qanday maqsad, ma'no, bir-birimizdan oladigan narsa yo'q edi. Shunchaki dam olish, kulish, eng tasodifiy narsalar haqida suhbatlashish, eng tasodifiy tabiiy hodisalarni kuzatish, eng tasodifiy o'yinlarni o'ynash bo'lardi. Va men bu davrni sevardim. Bu Arastu tavsiya etganidek, eng yaxshi ko'rinishdagi "leisure" edi.

Ammo hozir, barcha bilim, ozgina pul va suhbat mavzulari bilan, men shunchaki tashqariga chiqib, to'g'ri kelgan narsa haqida gaplashib sayr qila olmayman. Vaqtni shunchaki ko'ngil xushlik uchun sarflashga rozi bo'ladigan do'stlarim ham yo'q. Men behuda gap gapira olmayman, hech narsa qilib o'tiralmeman. Men bu to'liq bandlik odamlarni robotlarga, haqiqiy hayotdagi NPC'larga aylantiradi deb o'ylayman. Ha, barcha muhim harakatlarni, shu jumladan o'qish, ish va shiddatni tartibga solish muhim, lekin biz insonlar tez sur'atli hayvoniy xatti-harakatlardan emas, balki inson ongining sekin, qiziquvchan va maroqli faoliyatidan rivojlanganligimizni unutmasligimiz kerak. Shuning uchun, ba'zida shunchaki dam olish va hech narsa qilmaslik, shu jumladan uxlash ham juda muhim!

Men go'zal Toshkent shahri bo'ylab aylanayapman, boshqa ko'p joylar bo'ylab yuribman. Men ko'p odamlar bilan o'ralganman. Men ko'pchilik orasidaman. Lekin men hech kim bilan emasman. Internet sabab biz shunchalik bog'lanib ketdikki, endi jonli bog'lana olmayabmiz. Tasodifiy odamlarga yaqinlashib, gaplashish normal xatti-harakat noqulay bo'lib qoldi. Va bu tasodifiy suhbatning yo'qligi, jismoniy aloqaning yo'qligi, eng insoniy muloqot - dam olishning yo'qligi yoshlar va undan tashqari odamlar orasida misli ko'rilmagan tushkunlik va yolg'izlikka sabab bo'lmoqda.

Garchi men buni jamiyat darajasida to'g'rlay olmasam ham, men hech bo'lmaganda sizlarni, mening obunachlarimni, to'liqroq, insoniyroq hayot kechirayotganingizni, undan nafaqat olish, egalik qilish, yutish va narsalarni yo'qotish orqali, balki shunchaki o'zingiz bo'lib, sizni eng yaxshi yoki qimmatli tomoningizdan emas, balki borligingizday ko'rishni xohlaydigan odamlar bilan bo'lib, maksimal foyda olayotganingizni ko'rishni istardim. ltimos, iltimos, ba'zida tashqariga chiqib zavq uchun nima qilsangiz, shuni qiling, u uy ko'changiz bo'ylab maqsadsiz sayr qilishmi, eski do'stlaringizni to'plashmi, ziyofatlarga borishmi, sport bilan shug'ullanishmi yoki shunchaki uxlashmi, buning ahamiyati yo'q.

Ko'pchilik orasida, hech kim bilan,
levsha
@levshabek