Greetings stemians, today I bring you information about how important it is to properly reconcile sleep and what we often do not do.
For this reason I will explain its meaning, its stages; its due importance and recommendations.
What is the dream?
It is a biological necessity in which the body enters a state of rest by which it restores the essential physical and psychological functions, therefore of great importance for an efficient performance of our activities throughout the day.
Stages of the dream
Phase I: Phase of light sleep, in which people still perceive most of the stimuli. The phase I dream is little or nothing repairing. Muscle tone decreases compared to the waking state, and slow eye movements appear.
Phase II: This phase is characterized by the impediment of the access routes of sensory information by the nervous system, which causes a disconnection of the environment and, therefore, the activity of sleeping. The phase II sleep is partially repairing, so it is not enough for the rest to be considered complete. This phase occupies about 50% of sleep time in the adult. The muscle tone is lower than in phase I, and eye movements disappear.
Phase III: A deeper dream (with a denomination of DELTA), where the sensory blockage intensifies. If the individual wakes up during this phase, he feels confused and disoriented. In this phase you do not dream, you increase the production of growth hormone. The muscle tone is even more reduced than in phase II, and there are no eye movements either.
Phase IV: phase of greater depth of sleep, in which the brain activity is slower (delta activity), essential for the physical, psychic recovery of the organism (phase III and IV deficits cause daytime sleepiness). In this phase, the muscle tone is very reduced. It is not the typical phase of dreams, but sometimes they can appear, in the form of images, lights, figures ... without a plot line. It is important to note that in this phase is where alterations such as sleepwalking or night terrors are manifested.
REM phase: Also known as a paradoxical dream because of total relaxation or paralysis of the muscles, the body enters a state of deep sleep, while at the same time activation of the central nervous system occurs. In this phase it is characterized by dreams, in form of narration, with a plot thread even if it is absurd. Alterations in this phase can cause nightmares and sleep paralysis.
Importance and recommendations
The importance
The importance lies in making the best use of sleep and the best time to do it is at night since the highest peak of segregation of the melatonin hormone occurs at night specifically at midnight and is the same that controls the circadian rhythms.
What are circadian rhythms?
They are the temporary recurrence of an event within a biological system at regular intervals of time regulating the changes in physical and mental characteristics that occur over the course of a day.
That is, regulate the timing of our activities such as sleep at night and appetite at times already established by each person, these with the control of the biological clock of each individual.
Benefits of sleeping at the most convenient times at night (9:00 pm to 10:00 pm)
- The highest peak of growth hormone segregation is then in the deep sleep phase, about 20 minutes after the sleep cycle has begun.
Anabolic processes recommended even more for athletes, are:
• Increase in the absorption of amino acids by tissues
• Increased protein synthesis due to increased synthesis of RNA or ribonucleic acid, which is the molecule that directs this process
• Increase in erythropoiesis or production of red blood cells
Recommendations:
The adequate hours to fall asleep should depend on the age and the rhythm of life that takes, since a child will need to sleep more for the secretion of the growth hormone fundamental for its development, and an adult will be smaller since it does not you will need as an infant or child.
Therefore here is a table summarizing the appropriate hours to sleep which will repair your body efficiently for another day.
It should be noted that these are standards and a person can not achieve the recommended sleep because of their rhythm of life so to take advantage of all day and do it with all the energy I will be explaining about polyphasic sleep.
Source of information
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