Sleep and rest

Girl is preparing to sleep with a night mask

sleep It is vital to survival as breathing and feeding. Adequate rest gives the energy to tackle any day. The testimonial to prove there is no shortage, get started by sports professionals who know the body needs recovery. Conversely sleep badly, for example due to muscular tension in sleep, inadequate microclimate, the wrong choice mattress, etc. strongly affects the well-being. And it gets worse. We now know that chronic lack of sleep promotes or exacerbates the onset of various diseases. But why sleep is so important? To understand, What we learn.

What exactly it is sleep and why it is vital?

Sleep is a time interval during which the body slows some biological activities while others take over. These are complementary to the first in order to guarantee the perfect functioning of the organism. It's wrong, In fact, believe that sleeping s'interrompa wakefulness just. The secretion of Growth Hormone for example increases. The immune system becomes more efficient, the tissues are regenerated more vigorously, and so on. Beware: quality of nocturnal rest allowing. Who sleeps badly he will have little benefit from a night in bed. The neck pain in her sleep They may even worsen, wrong pillow and / or mattress. Similarly, They can shorten or disappear some important stages of rest.

The stages of sleep

The individual who sleeps in a suitable environment and maintains a proper posture in sleep has a rest characterized by the alternation of 2 phases: not out of the REM REM REM REM.

The first starts with a lowering of the level of wakefulness, which flows into a light sleep (and little regenerating) up to slip into the deep and finally very deep. The last 2 stages are crucial to the physical regeneration. The increase in GH secretion and the decrease in cortisol permit the body to increase some anabolic processes, including the activity of fibroblasts. In child this results in a optimal growth. But even for an adult they are important. The secretion of growth hormone, In fact, It helps to to maintain in the balance 'lipid profile, a good muscle mass and even the mood. As for the immune system, decreases the production of inflammatory cytokines. decreases the production of inflammatory cytokines

REM or di paradoxical sleep It is characterized by a 'intense brain activity. As the deeper stages of non-REM sleep, It reaches physiologically in the absence of disturbing events and if it lies on right mattress. Muscular tensions in sleep, aggravation of cervical pain and other problems are always an obstacle. decreases the production of inflammatory cytokines. In reality, no wonder. In fact, during this phase the brain perform "maintenance" on the vital neurons. Every since forfeited during daytime activities is reworked, to be deleted or fixed in the memory. But there's more.

The cognitive abilities and the creativity, to express themselves, require REM sleep. It is also during this time that occur i dreams more vivid, those that remember waking. But what are? Replies certain we have not. But we know that arise in the posterior region of the brain cortex, then activating different areas according to the kind of dream that you are doing. sleeping badly, for example, poor digestion, stress or because they generate muscular tension in sleep, can turn them into nightmares. The result is wake up tired. REM sleep is prevalent in the hours prior to awakening.

Benefits of a good night's sleep

Sleeping well means living well. Many accepted problems with fatalism would improve or would be solved "magically" saying goodbye to an insufficient sleep or disturbed. Among others, tension or muscle stiffness, neck pain, forgetfulness, premature aging, even some circulatory disorders. Here is a summary of the 5 key benefits of sleeping well:

  • decrease in stress: if it is true that the psychic tension affects sleeping, it should be noted that the reverse is also true: sleep badly, for example, a posture in improper sleep, It creates a state of constant stress with unpleasant symptoms such as nervous hunger and irritability;
  • maintaining a youthful and rested appearance: the skin regeneration and reducing muscle tension in his sleep work better than creams and beauty treatments;
  • full recovery of the vitality and energy: adequate rest is essential to keep your reflexes, the state of attention and the desire to do;
  • improvement of locomotor apparatus problems: physical relaxation improves the problems of muscle contractures and inflammatory diseases such as'Arthritis;
  • efficient memory: it is a fact that just falls asleep memory, especially the recent one.

to sleep soundly Tips

The first strategy for satisfactory sleep is understand their needs. We are not all the same: there are those who feel confident with 6 hours of sleep and who dangles with less than 8. And then some sleep ... even in the disco and others wake up at the first crunch. Differences aside, should choose a quiet place for your rest, cool but not cold, dark and with optimal air humidity. To avoid, then, stimulants such as alcohol, drinks with caffeine or taurine, as well as evening meals plentiful.

Equally fundamental to choice of mattress, pillow and liners. Today the assortment is wide: materassi memory foam, in natural latex, Pocket spring, per Magnetic therapy High / low frequency ... To orient the golden rule is: be based on their physical and their own habits and needs. When you find the "kit" that allows you to maintain the correct posture in sleep and you wake up happy and refreshed, means that the search is finished.

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