At what time do you wake up to go to school, college or work?And at what time do you go to sleep the night before?Be aware that while computers and video games are fun, it’s vital that you go to bed a bit early to get up.This is very important for those who want to have better days.
Another very important tip is to try to abandon the use of alarm clocks.We know that without them it is difficult to wake up, but there is a reason for our suggestion.Now learn a bit more about it, check out other lessons on how to improve your sleep quality, and discover how to have a much more willing and healthy life.
The importance of sleep
Obviously, sleep is linked to a number of health benefits.Several functions of maintenance of the organism are related to the cycles (that we will explain better next).In addition, memorizing important information learned during the day is performed with the deepest sleep.
Metabolism, digestion and hormonal regulation also need rest to be normalized, especially in children, as 90% of growth hormones are released into the body during deep rest.Finally, we have the best use of interleukins (defense cells) and the reduction of the chances of the development of tumors in people whose sleep is regular.
When someone in your family says “Zézinho is already in fifth sleep,” you’re not making a mistake – maybe you just missed the number because you would need an electroencephalogram to be sure.In short, sleep is divided into NREM (non-rapid eye movement) and REM (rapid eye movement).In addition, the first has four subdivisions.
In the early NREM sleep stage, we are still very close to the waking state.It is possible to know that a person is like that when he is “fishing”.Soon thereafter comes the second stage, which already represents a numbness, but not in deep states.
Coming to the third point of NREM sleep, we are less likely to wake up.What differentiates this moment from the fourth stage is the difficulty of awakening by external stimuli (which gets even greater), since the fourth NREM period is what we call “deep sleep.”After this phase, we return to the third stage and then start to REM.
It is at this moment that we dream, we have intense brain activity and we also separate the common facts from the important ones, so that the brain can fix the most necessary items in the cortex region, responsible for “definitive memory”.It is as if our nervous system recorded in HD what during the day was only in RAM .
Do not use alarm clock
As we said earlier, dispensing with the use of alarm clocks is very important.The main reason is that the equipment can interrupt sleep cycles, which is not at all healthy.Waking up in the middle of a cycle can cause tachycardia in addition to generating a very abrupt change in brain activity.
There are some studies being done at European and North American universities for the creation of devices capable of monitoring the activity of the body and activate an alarm only when all the cycles of sleep have been completed.This would prevent even the cycles from being prolonged and people sleeping beyond what is necessary.
When you want to wake up better, it’s good to go to bed early.Thus, there is less chance of interruption of any major sleep cycle.To get accustomed to letting the alarm clock go, start to lie down earlier and let the clock set to wake up a little longer than normal.
In a few days you will find that awakening without the use of artificial resources will become easier.Other tips are food related: do not eat anything heavy at night and also try not to ingest liquids.In this way, sleep will not be interrupted by physiological needs.
Sleeping in the dark
The main reason to sleep in the dark is the increase in levels of melatonin, a hormone essential for the regulation of sleep and its consequent improvements in the body.And it is released into the body according to the brightness of the environment in which the person is sleeping.
Just like natural sunlight, televisions and LED and LCD monitors emit a lot of blue light (which according to New Scientist is the one that most hinders the release of melatonin), causing sleep to be directly affected by them.Cold lamps also cause the same interference in the body, but with a much lower intensity.
Apps for a Healthy Sleep
Did you know that there are apps designed especially to help regulate sleep and help people wake up more easily?The two main operating systems of smartphones have great software:Sleep Cycle ( iOS ) and Sleep as Android ( Android ), which work in a very similar way.
You need to put the cell phone (which should have accelerometer) between the mattress and the sheet.The person’s movements determine the period of each sleep cycle, causing the alarm to be played only at the right moment (the user indicates a time interval in which it can be agreed).
Did you give importance to your sleep?We hope this article will help people spend a little more time resting and returning vital functions to the normal level.After all, who does not like to sleep?
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