The quality and quantity of sleep are essential for feeling regenerated. But how many hours should you sleep in each sleep stage?
La recommended amount of sleep it runs from seven to nine hours a night. While it may seem like a long time, your mind and body are very busy during rest so you can be productive, energetic and healthy when awake.
There are five stages of sleep that rotate between the non-rapid eye movement (NREM) and rapid eye movement (REM) and include drowsiness, light sleep, moderate to deep sleep, deeper sleep, and dreaming. (Read also: Here is how many hours to sleep at each age. The chart)
Sleep Stages 1, 2, and REM consist of light sleep, while Stages 3 and 4 comprise deep sleep.
During phase 1 you go from being awake to being asleep. This is a light sleep and NREM which doesn't last very long. You may start to relax and dream, but you may also contract as you move on to phase 2.
Phase 2 of the sleep cycle is still a light sleep, but you are drifting into a more stable sleep. Breathing and heart rate slow down and muscles relax. There body temperature decreases and brain waves are less active. (Read also: Insomnia: 7 holistic techniques that help you relax and fall asleep)
In phase 3 you enter the Deep sleep, and stage 4 is the deepest sleep stage. During deep sleep, breathing, heart rate, body temperature, and brain waves reach their lowest levels. Yours muscles are extremely relaxed and you will find it hard to wake up.
Phase 4 is known as the healing phase, during which the growth and repair of tissues takes place, important hormones are released to carry out their work andcellular energy is restored.
Il first REM cycle of the night begins about 90 minutes after falling asleep and repeats every 90 minutes. Your eyes move quickly behind the lids and your brain waves look similar to those of someone who is awake. Breathing, heart rate and blood pressure rise to near waking levels.
REM sleep, often referred to as stage 5, is the time you are most likely to dream. Your arms and legs are temporarily paralyzed during this phase to prevent you from physically achieving your dreams.
According to a review, in healthy adults, about 13-23% of sleep is deep sleep. So, if you sleep for 8 hours a night, that's about 62-110 minutes. However, when you get older you need less sound sleep.
During deep sleep, a number of functions take place in the mind and body:
- the memories are consolidated
- the process of learning and emotions takes place
- physical recovery occurs
- blood sugar levels and metabolism balance
- the immune system is energized
- the brain detoxifies
Without deep sleep, these functions cannot take place and the symptoms of sleep deprivation manifest. (Read also: Women need more sleep (at least 20 minutes), here's why)
Although there is no official consensus on how much REM sleep you should have, dreaming is more common during this phase. The experts believe that the dream helps to process emotions and to consolidate certain memories.
For most adults, REM sleep takes up about 20-25 percent of sleep, and this appears to be healthy during light sleep cycles. However, the sleep research it is raising some interesting questions; one study recently found that greater amounts of REM sleep may be associated with depression.
Il light sleep it is usually the default stage, which is almost impossible to avoid if you are sleeping. However, excessive sleep for a long time can be linked to obesity. trough, ache, heart disease and even to a increased risk of death.
Babies and children need more sleep than adults. THE children need more rest, in fact, they spend about 16 hours a day sleeping. About 24 percent of their sleep is spent in the REM phase, while the other 50 percent is split between stages 50 to 1 and NREM sleep which goes from light to deep.
As babies grow, the amount of sleep they need varies:
- small children: 11 to 14 hours
- preschool children: from 10 to 13 hours
- school-age children: from 9 to 12 hours
- teenagers: from 8 to 10 hours
If children have trouble falling asleep, staying asleep, or sleeping well, or if they sleep too much for their age, they may be irritable, have learning and memory problems or they may be more susceptible to disease.
If you sleep 8 hours but turn around all night, you may not sleep well and soundly enough. It is impossible to force the brain to go into deep sleep, but there are a number of very effective strategies, as:
- reduce stress
- establish sleep rituals and routines
- use an eye mask to block the light
- sleep in a cool room
- physical exercise
- eat healthily
- listen for white or pink noises
Although the science in this field is still new, there are numerous available Tracker of sleep which can help you monitor your rest and see how much light, REM, and deep sleep you are getting.
According l 'American Sleep Apnea Association, you should feel fresh and alert when you wake up, but for many people this is not the case.
If you sleep 7 to 9 hours every night, but only 10% of that is deep sleep, you don't have the 90 minutes you need and you may feel tired.
We advise you to see a doctor in case of:
- general sleep disturbance
- obstructive sleep apnea
- other health conditions that cause fatigue
Scientists claim that the sleep quality is important for health, as are food and water, because it helps them survive and thrive. Some of the side effects of sleep deprivation They include:
- memory problems
- mood changes
- impaired immunity
- concentration problems
- poor response times and increased risk of accidents
- high blood pressure
- weight gain
- risk for diabetes
- low sexual desire
- risk of heart disease
- poor balance
- premature aging
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