If you wake up without rest or if your sleep is constantly interrupted throughout the night, you probably won’t get a good night’s sleep and it can be a health disaster for your mind and body, according to experts.
What is deep sleep?
Deep sleep constitutes only one of the different stages of sleep, and sleep is divided into two different types: REM sleep (rapid eye movement sleep) or dream sleep and non-REM sleep.
Dr Maga Scheidel, clinical psychologist and co-founder of the Good Sleep Clinic, explains: “We get most of our deep sleep in the first half of the night, which is characterized by very slow brain waves of large amplitude, and provides most in our REM sleep in the second half of the night. Feel-good sleep.”
How deep do we sleep?
As with other sleep stages, we need several deep sleep cycles each night. “When we fall into deep sleep, our brainwave patterns begin to slow down, our heart rate drops, and muscle strength drops dramatically, and we remain afloat… Here, 20-30 minutes before returning to REM sleep, the this process. creates a “sleep cycle” and usually lasts about 90 minutes. .
“We expect to have about five sleep cycles each night, and the amount of deep sleep you need depends on your age: children need more, as we get older, we need more a little,” he added.
Sleep expert, author of How To Sleep Well, Dr. “Why is deep sleep so important? Deep sleep is a critical time for your mind and body,” says Neil Stanley.
Dr Stanley added: “This is when we create new memories and also make connections between new and pre-existing knowledge. This is when we practice routines, so if you practice something before bed, you can develop it while you sleep. we are still young, let’s grow up.” Physically, that’s why it’s so important to kids.”
“It’s also time for the immune system to make T cells that attack viruses, so you’re four times more likely to catch a cold after a bad night’s sleep,” Stanley continues.
There is also a correlation between brain function and deep sleep. This is when our brain is ‘washed’ and the accumulated neurotoxins are removed. It plays a role in the development of dementia, but we are not sure how it works: Because of the lack of deep sleep or if the lack of deep sleep is a sign of dementia, the development of dementia is rising.”
How accurate are sleep trackers at recording sleep?
According to experts, it’s not a good idea to get up and check your fitness tracker to determine your sleep stages. “It’s unreliable, it can measure how long you fall asleep and how long you sleep, but it doesn’t measure light, deep sleep, and REM sleep,” he said.
How do you sleep well?
- Keep the first three hours of sleep
Deep sleep occurs at the beginning of sleep and your first three hours or so of sleep become more important, experts recommend urinating before bed, trying to treat aches and pains, and drinking pain relievers or massage to prevent tingling and sore muscles. to wake you up
said Dr. “If you have a young child who tends to wake up and you have a partner, you may want to alternate nights so you can each get a good night’s sleep on different nights,” says Stanley.
- Sleep on your partner’s time
One way to preserve this precious time is to make sure your partner doesn’t wake you up later by falling asleep. ‘ said Stanley.
- Cut back on caffeine
Caffeine keeps people up at night, but caffeine is particularly detrimental when it comes to deep sleep, and one study showed that 200mg of caffeine before bed led to a 20 percent reduction in deep sleep. At the age of 30, we can no longer sleep as we age.”
- Set a wake-up time
“The most effective change is if you often feel dizzy when you wake up,” says Dr. “Even on the weekend, set a record time so your body and mind know when it’s time and you can get ready to wake up. It is refreshed before your alarm. up,” said Stanley.
Source: sun
Source: Arabic RT