Importance of Deep Sleep Hours for Health

Importance of Deep Sleep Hours for Health

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Importance of deep sleep for health and pregnancy

Do you suffer from insomnia problems? Do you sleep less than 6 hours a day? Does your work prevent you from sleeping properly?

You need to learn the importance of deep sleep and its impact on health. Learning the importance of sleep will give you a better idea of ​​its meaning for health, such as avoiding anxiety, depression, memory problems, irritability, including losing weight and avoiding diabetes.

The hours of sleep are not only important for rest (which is enough) but also for the multiple functions that metabolism performs during this period. The organism requires the comfort of the body when it is sleeping to perform certain functions that are not fulfilled in the day, also during sleep, phases of consolidation of memory and memories occur, therefore, the correct rest and adequate hours of sleep, your memory will be much stronger.

What is deep sleep and what is its importance?

It is important to know that the dream is divided into several phases and each one has its specific function. During the first phase of sleep, which develops in the first 40 minutes of sleep, the brain is in a waking period, which is an entrance to sleep, then follows the next phase, where you enter a light sleep, and your mind has been disconnected from the environment and there are changes in your body, such as the decrease in body temperature and blood pressure.

After this, the third and fourth phases come, the phases where important metabolic changes occur and the release of hormones that completely relax the body, falling into a state of deep sleep. During this phase, all muscles have relaxed and receive greater oxygenation because they begin to receive more blood, stimulating the increase of muscle mass and tissue repair (very important for the repair of muscle injuries).

In this state a restorative dream is lived where it is very difficult to wake up, the nervous impulses are much slower and the brain rests totally, the lack of fulfillment of this dream is widely associated with the anxiety and stress disorder.

After this phase of deep sleep, the brain enters into periods of REM (Rapid Eye Movement or REM) sleep, where the eyes move from one side to the other involuntarily and live the “lived dreams” or the dream phase that we all know. In this phase brain activity increases considerably and the experiences of dreams are lived, which can be flashes of imagination, memories and emotions. During sleep, the consolidation phase of memory occurs, which is why it is important to consolidate all memories and learning.

If you are a student, you are learning a new trade or consider that you have memory problems, it is time for you to consider if you are having adequate hours of sleep to achieve the consolidation phase of memory and the rest necessary for the brain.

How many hours are necessary?

The phases that we have described of the dream, are not linear, but they occur in cycles, that is, you start in a light dream, you pass to deep sleep, you end up in REM sleep (experience of “lived dreams”), it ends and returns to start in light sleep, so on. It is important to know this in order to determine how many hours of sleep are necessary.

As you may have noticed, the most important phases of the dream are those of deep sleep and MOR soil, these increase as the hours advance, so that less than 6 hours of sleep is not enough. According to a study, conducted by a broad consensus of researchers, adults need 8 hours of sleep daily to be able to properly rest the brain and have all its benefits. Children and adolescents have other requirements, the recommended amount is about 10 hours, due to the metabolic processes necessary for growth.

Benefits

Sleeping the right hours and the benefits of deep sleep are as necessary for health as a good diet. The lack of necessary sleep can bring important metabolic problems, anxiety, depression, stress, irritability, diabetes, obesity and degenerative diseases.

Its important benefits are:

Memory consolidation

Deep sleep is necessary for the memory and all acquired knowledge to be consolidated. If you are a student or you are learning a new trade, you should know that dedicating the right hours of sleep is as important as studying.

If you have not had a good planning and you finish studying the same day of the exam, you are doing it wrong, you may remember less than 50% of what you tried to learn because deep sleep is necessary so that the brain can assimilate and remember at the precise moment this knowledge.

Reduces the risk of type 2 diabetes

The hours of sleep are not only beneficial for the brain, but also for the metabolism. Insomnia or lack of deep sleep, stimulates the production of the hormone leptin, produced by adipocytes (fatty tissue) that decreases the sensitivity of insulin on glucose, causing insulin resistance and significantly increasing the risk of type 2 diabetes.

Avoid fatigue

Fatigue is a chronic state of tiredness that is very difficult to treat in certain cases, it is a state of high brain and muscle exhaustion, so you feel an intense lack of energy that prevents you from working or doing any activity.

Fatigue is a chronic state of tiredness that is very difficult to treat in certain cases, it is a state of high brain and muscle exhaustion, so you feel an intense lack of energy that prevents you from working or doing any activity.

Deep sleep provides the brain with the necessary rest and relaxation needed for muscles to have enough energy. Starting the day with enough energy depends on the hours of sleep you have.

Reduces anxiety and stress

Anxiety and stress can cause a certain level of depletion in the brain due to decreased production of important neurotransmitters such as serotonin and dopamine (responsible for the sensation of well-being and pleasure, diminished during anxiety and stress). During the hours of deep sleep, the brain begins to be de-inflamed (product of exhaustion by stress) and begins to restore the lack of these neurotransmitters, producing a sense of well-being and relaxation, decreasing anxiety and stress.

It is much more beneficial to sleep than to deprive yourself of sleep, although sleep will not solve all your personal problems, lack of sleep if it will be very harmful to your health. Faced with problems, take a break to think more clearly.

It helps you think clearly and stay alert

If your job is to drive a vehicle, heavy machinery, handle precision equipment or you need to be always alert, sleep deprivation will always be your worst enemy. The exhaustion of the brain caused by insomnia diminishes the acuity of all the senses, including visual acuity, in addition to making the reactions much slower and weakening the alertness.

How to have better deep sleep during pregnancy

Do you use an alarm clock?

 You should not need it. If so, most likely you’re not getting enough sleep. Also, time in bed is not the same as sleeping time. Try to make sure you have eight hours of quiet in bed to have a good enough sleep.

Fulfill your sleep schedule

Go to bed and always get up at the same time, whatever happens. Do not change if you have had a bad night or if it is a weekend. The time to get out of bed is the most important because it is the one that will mark your circadian rhythm during the day and will determine when you feel it is time to sleep.

Decreases the temperature

Your body needs to reduce its temperature by approximately 1.2 degrees to initiate sleep. That is the reason why it is easier for us to fall rocks in a room where it is cold than in a room where it is too hot. A temperature of 18.5 °C is considered optimal for the bedroom; that is, colder than we would normally think

Reduce the light

Diminish the lighting before going to sleep. Turn off as many lights as you can so that they do not interfere with the natural production of melatonin, the sleep hormone, which begins to be synthesized as sun goes down and decreases. Good blinds or thick curtains can also help the light does not discourage you.

Get up

If you cannot sleep, do not stay around in bed for a long time (more than twenty minutes). Better get up and do something calm and relaxing until you feel like sleeping again.

Avoid caffeine after eating and alcohol from the afternoon

Never go to bed with a “little dot”. Alcohol is a depressant substance and being sedated is not sleeping. Alcohol also blocks REM sleep and causes you to open the eye several times throughout the night. In addition, alcohol will cause you to wake up feeling unwell, not having rested enough during the night.

8 Scientific Health Benefits of Sleep + Sleeping Tips

 

Don’t miss in our blog How to Cure Fatigue

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