Contrary to popular belief, sleep is an activity, continuity, an organized process. It is an essential biological function and when we sleep, our bodies and minds are rejuvenated and self-healing. While sleeping is characterized by a decrease in body temperature, blood pressure and breathing, our brain continues to remain active during this time. Sleep allows the body to rest completely, while our brains organize long-term memory, as well as repair and renew tissues, neurons and biochemistry.
What determines when we sleep?
Sleep is determined by a complex 24-hour sleep cycle, also known as the Circadian Rhythm. Circadian Rhythm is dictated by our brain response to how long we are awake, as well as changes between dark light. When night falls, or at night, your body responds to the loss of light by producing melatonin, a hormone that causes drowsiness. During the day, your brain responds to sunlight and inhibits melatonin production, so you’ll be able to stay awake.
A natural cycle of normal sleep – Non-REM and REM sleep
The process of sleep involves a continuous cycle in two different stages of activity: and REM (Rapid Eye Movement) sleep and Non-REM
Usually, the sleep cycle most people start with non-REM sleep. Non-REM sleep consists of three different stages.
Stage N1: During this period, your eyes are closed and you may feel as if you are not really asleep.
Stage N2: Stage 2 is characterized by a light sleep with a continuous time of the muscles on the body completely relaxed, as well as, the heart rate slows down and the body temperature decreases.
Stage N3: Also known as regular sleep, slow-wave sleep, or deep sleep. If you find yourself waking up during this period, you may feel disoriented for a few minutes. Most deep sleeps occur during the first third of the first night of the night and usually do not occur during the last 1/3 of the night.
Typically, REM sleep occurs 90 minutes after falling asleep. The first stage of REM usually lasts about 10 minutes. Each REM stage can have the same time. During REM sleep, your eyes move rapidly in different directions and in people without sleep disorders an increase in heart rate and respiration.
The law of changing body temperature also decreases during the REM period. Because most REM sleep occurs during the last third of the night, during this stage, people often find themselves covered with or blankets (blankets) to adjust to changes in body temperature during sleep. .
The peak activity of the brain during this period causes intense dreams and completely paralyzed body to occur simultaneously in the main striated muscle groups. Because REM is a mixture of excited parts of the brain. and immobilized muscles, REM sleep is also a deep sleep phase.
So how much sleep is enough?
The average amount of sleep needed is not the same for everyone, but most often is about eight hours. job. Research has shown that people who can sleep six hours or less, have no consequences and this figure is less than 1% of the population.
It has been suggested that the best way to determine the amount of sleep a person needs a night is by waking up without an alarm clock. The amount of sleep time is the average amount of time required. Keep a record of when you go to bed and your natural wake-up time for two weeks to get an idea of what might be your needed amount during sleep. If you press your snooze repeatedly, you probably won’t get enough sleep.
It has been suggested that the best way to determine the amount of sleep that people need each night, is because we wake up without an alarm clock. The amount of sleep time is an average of the amount of time needed. Keep a record of your natural sleep and wake time for two weeks to know what might be your need for the amount of sleep time. If you set the alarm clock several times your nap, you probably won’t get enough sleep.
How to achieve normal sleep?
Maintaining a regular wake-up sleep cycle is crucial in achieving quality sleep. Any change in your post-sleep cycle may cause difficulty sleeping or waking up. Follow the rules listed below to maintain a healthy sleep:
1. Set your body clock – As mentioned above, light keeps your body active during the day. Before getting out of bed, turn on the light beside your bed. Let light shine on your back area before getting out of bed (link to stretch back). As soon as you get out of bed, be sure to turn on all the lights in the room, open curtains or even go out. ‘
2.Do not oversleep – Never sleep, even in the case of a sleepless night. It is important that you wake up at the same time each day. Even if you’re asleep for just a few days, it can make your body clock set again and may make you sleepy during the day.
3. Don’t take a nap – Don’t take a nap, especially after a bad night’s sleep. If you feel sleepy, get up, walk around or do something like housework or errands.If you feel sleepy while you’re driving, pull over. sugar and take a nap for about 20 minutes to wake up. If you feel sleepy and you need to do an activity that requires concentration it is appropriate to take a 20 minute nap. Lastly, you should not rely on naps to regain consciousness during the day. A good night’s sleep is the answer to the alert feeling throughout the day.
4. Exercise – Maintain active physical activity throughout the day to promote a better sleep. Studies have shown that lack of exercise can be one of the worst habits a insomnia can have. The best time to exercise is three to four hours before bedtime. This allows the body’s temperature to rise and start falling at bedtime. Do not exercise right before going to bed. An increase in body temperature will disrupt sleep.
(According to Sleep to Live Institute)