Go to any self-care guide you can find the three most important factors: food, exercise, and rest. They form the basis of the self-care hierarchy. When it comes to the basics there are a few ground rules that we all have in common: eat less processed food items and drink lots of water. Exercise could include any activity that keeps you moving. But what about sleep? You can have breaks at work in the bus, sitting on the sofa while watching Netflix. Are they helpful? Sleep deprivation can have a negative impact on both psychological and physical health. The most effective way to counter it is to get appropriate uninterrupted sleep at night. In answer to your query, no. While short naps can give you a boost of energy, they are not a substitute for deep sleep.
What exactly is Deep Sleep?
Your body experiences different stages of sleep every night. Deep sleep, also known as slow-wave sleep, is stage 3 of your sleeping cycle that consists of non-rapid eye movement sleep. Adults need to feel refreshed upon waking in the morning. Actually, 13 to 23 percent of an average adult’s sleep should be a restful sleep. Adults require between 7 and 8 hours sleeping each night, which means deep sleep should only be necessary for 62 to 110 minutes.
Stages of Sleep
Your body is able to experience three stages of sleep: one rapid eye movement (REM), and three non-rapid (NREM). The stages can take between 90 to 120 minutes to complete. The cycle begins again following that.
Depending on how long you’re sleeping, you’ll experience the entire sleep cycle 4 to 6 times. The majority of NERM sleep occurs in the first hour of sleep. Your body will be spending more time in REM sleep as time goes by. Let’s discuss each stage to understand how sleep cycles work.
Stage 1
This is that your body changes from being completely awake and falling asleep. This stage is less difficult than the other. Your body is in this state for a brief time, and then quickly shifts into the next phase. Also, sensory stimulation and brain activity begin to decrease to allow you to sleep.
Stage 2
At this point, you’re still in a light sleep and your breathing rate and heart rate will slow. The temperature of your body will decrease and the tension in your muscles will ease. In general, this stage lasts longer than other stages. In reality, you’ll be spending half your sleep at stage 2.
Stage 3
This is when you begin entering deep sleep. The 3rd stage allows the body to relax its entire body by reducing the heart rate and breathing rate. When brain waves decrease and tension decreases your eyes relax and your muscles relax. It is difficult to stand up at this stage and you’ll experience the most common symptoms of sleep disorders, like sleepwalking.
REM Sleep or Stage 4
It is the end of your sleep cycle. Around 90 minutes after the time you fall asleep the REM stage takes place. The body is first in the REM phase for 10 minutes. The duration will grow to up to 15 minutes or longer when your body is going through more and more sleep cycles. This is the time when you begin having dreams and your eyes are moving back and forth under the eyelids. In the fourth stage, you are closer to awakening as your brain is operating exactly the same way as it does when you’re awake.
Deep Sleep Benefits
Insisting on 7-9 hours of rest every single day is crucial for waking up feeling refreshed and not more tired than the night before. A good night’s sleep can bring many benefits. For starters, it increases glucose metabolism in the brain. It also aids in short-term and long-term memory. This adds an additional benefit, as it improves your abilities to learn.
The slow-wave sleep stage is also the time when the pituitary glands produce an enormous amount of vital hormones, like growth hormone. This is crucial for development and growth.
These are only a few of the many benefits that come with sleeping deeply.
- boost the flow of blood to muscles
- It aids in restoring energy
- Regeneration of cells
- Repair of bones and other tissues
- promotes growth
- strengthen immune system
Are you curious about the health issues you could face if your sleep habits aren’t optimal? Slow-wave sleep can help your brain process the information it accumulates throughout the day. If you don’t get enough good quality sleep, your brain may not be able to store this information in your long-term memory. In addition that not getting enough restful sleep also increases your risk of developing problems like:
- stroke
- Alzheimer’s disease
- Diabetes
- Heart disease
How Can You Get More Deep Sleep?
The simplest and easiest way to do this is to ensure you get enough time to sleep. You should try to get at least 7 hours at night to enjoy a good quality sleep. Other methods you can practice include:
Exercise
Do you have trouble sleeping? This is the primary reason many people don’t have enough sleep in the evening, even if they go to bed on time. Research has shown that the activity of the mind can improve the quality of sleep and enhance the quality of. So, you can hit the gym, try some yoga or meditation or even take an outing every day to use up the extra energy.
Healthy Diet
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Alcohol Consumption
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Bottom line
If you feel tired and cranky when you wake up early in the morning, it’s probably because you didn’t get quality sleep at night. To prevent this feelingstop it from happening. Stable sleep cycles help your body gain strength, increase memory and reduce the risk of developing heart disease.
