Why is it so difficult to get a good night's sleep?
A good night's sleep is divided into two basic types of sleep: what is usually called R.E.M. (the acronym for rapid eye movement, also called paradoxical or dreaming sleep) and non-R.E.M. (dreamless sleep or slow). One can see that someone is in R.E.M. sleep when your eyes move rapidly as bumps under the eyelids.
Non-R.E.M. sleep can be subdivided into four stages. After going to bed, you go slowly in stage one - drowsiness or sleep surface. During this stage, the muscles relax and the brain waves are irregular and rapid. The first time that occurs at night, usually lasts between 30 seconds and 7 minutes.
When you enter stage two - get to sleep really - the length of your brainwaves increases. You usually spend 20% of the night at this stage. Maybe truncated images or thoughts passing through the mind, but you are unaware of what is happening around them and cannot see, even if their eyes open.
Next are three stages (where sleep becomes deeper) and four (deeper).
The two stages together are also called delta sleep, in which the brain generates electric waves long or slow.
It is in these stages that is harder wake him, since most of your blood is directed to the muscles.
During this period (usually about 50% of night sleep), the body recovers and restores, and it is in sleep delta that the body of young growing.
It is important to know that anyone, young or adult, it does not reach the stage delta, where sleep is deeper, probably feel tired, listless or depressed until the next day.
Finally, each cycle ends with the R.E.M. stage, which is totally different.
During this stage (which usually occurs every 90 minutes), more blood is directed to the brain, you dream and your brain waves are almost identical to what you have when you're awake. However, you cannot move your muscles.
Apparently, this immobility prevents your body act out the movements imagined in dreams and hurt yourself or others.
These periods of R.E.M. sleep or dreams get longer each time they occur again during the night and appear to be essential for mental health.
So how does the computer, the brain relay the information stored in temporary memory, eliminating the superfluous and retaining what is relevant in long-term memory. It is known that lack of R.E.M. sleep results in emotional problems.
People with sleep deprivation, for example, have a R.E.M. sleep period less than the average, which contributes to a vicious cycle of increased anxiety.
What happens then when we deprive ourselves regularly (voluntarily or not) of these cycles, creating a sleep debt?
If we sleep less consecutive hours of sleep than we need, we lose part of the last and longest period of R.E.M. sleep, as important for mental health.
If our sleep patterns become irregular, summing up a series of catnaps, not achieve the delta sleep, necessary for restoring the body.
The severe sleep debt reduces the period of concentration, impairs memory and the ability of expression, and disrupts the analytical reasoning and creativity decreases.
What triggers the feeling drowsy?
Of course, many factors combine to create a circadian (daily) or sleep-wake pattern.
The chemistry of the brain appears to influence the process. There is also evidence that a center of nerve cells in the brain helps control the sleep cycle.
This "clock" is close to where the optic nerves meet. That's why light affects our feeling of sleepiness. The clarity in awake, whereas the dark stimulates sleep.
Body temperature is another factor to be taken into account. When the temperature is higher - usually mid-morning and late afternoon - you're more alert.
As the temperature drops, you become increasingly drowsy. Researchers agree that the pattern of sleep and wakefulness various from person to person.
How many hours need to sleep?
Scientists say that humans need an average of about eight hours of sleep per night.
But studies also show that this need varies greatly from one person to another.
A frank self-analysis can determine if your sleep pattern is healthy or if you have sleep debt.
First: It's easy to fall asleep without resorting to drugs. You do not feel so restless or anxious to the point of not being able to sleep.
Second: You seldom awaken in the middle of the night, but when it happens, then sleep again.
Third, you wake up naturally around the same time every morning and usually do not need an alarm clock.
Fourth: Once you get up and start their activities, you feel awake and reasonably alert all day.
Some practical suggestions for better sleep
One. Do not drink alcohol or stimulants like coffee or black tea near bedtime. Many mistakenly believe that alcohol will help them fall asleep. However, clinical studies show that although the principle may help you sleep, alcohol can make you lose sleep at night.
2nd. Stop smoking. An authority on the subject said: "Smokers have more trouble falling asleep since the cigarette increases blood pressure, accelerates the heart rate and stimulates brain activity. Smokers also tend to wake up more at night, possibly due to withdrawal symptoms. "
3rd. Avoid intense physical or mental stimulation just before bedtime. Exercise contributes to adequate sleep, but not if done immediately before bedtime. Trying to solve difficult problems or perform tasks that require mental effort just before bedtime can prevent you from relaxing, making it difficult to fall asleep.
4th. Try to leave the room quiet, dark and, if possible, cool. On the question of how the noise affects sleep.
5th. Beware of sleep inducing drugs! There is increasing evidence that many recommended remedies to induce sleep addictive, lose efficacy with prolonged use and have harmful side effects. If really needed, such remedies should only be used in short-term treatments.
Have a good sleep!
JCarlos Ferrão
