What are the different phases of sleep?
Throughout the day, our brain is active because it is stimulated by external stimuli thanks to our 5 senses (sight, hearing, smell, touch and taste). Whether more or less intense, this activity requires a lot of energy and generates metabolic waste.
The brain must therefore rest and cleanse. He moves on to a new activity called sleep.
Sleep, an essential element for good health
Sleep involves physiological mechanisms such as hormonal secretions, cellular regeneration and even memory. Sleeping therefore allows physical, psychological and intellectual recovery.
A person goes to sleep every night at about the same time, then wakes up the next morning also at the same time. This is explained by the regulation of the sleep rhythm by the brain which contains a real internal clock located in the hypothalamus.
The sleep cycle is the same for everyone, however, it varies depending on several factors throughout life. As a person ages, deep sleep gives way to light sleep.
The amount of sleep needed to feel rested when you wake up is not the same for everyone. It varies depending on environmental factors, pace of life, health and even physical activity.
Sufficient time for quality sleep
Good sleep is defined by its duration (the time spent sleeping), its quality as well as its regularity (times at which we go to bed and wake up). The ideal duration of sleep depends on age: for an adult it is 7 to 9 hours per night, but some feel rested with 6 hours of sleep. On the other hand, the duration is 9 hours to 11 hours for a child and 12 hours to 13 hours for a baby.
To know if you had a good night's sleep, you need to ask yourself several questions: Am I tired when I wake up? In a good mood ? Productive? Attentive? Or irritable?
To have more restorative and quality sleep, it is important to know the sleep cycle divided into 3 phases. As soon as you fall asleep it starts and will continue throughout the night until you wake up. Generally speaking, three to six complete cycles are generated, with a duration for each of 1 hour to 2 hours.
Risks of lack of sleep
Not getting enough sleep can cause drowsiness during the day and have harmful health consequences (heart problems, high blood pressure, diabetes, cholesterol, etc.). The people most affected are those with chronic stress disorders, whatever their age. In babies or children, lack of sleep harms the formation of human growth hormone, and therefore affects their growth.
The different phases of the sleep cycle (light, deep and paradoxical)
There are three phases of the sleep cycle:
It represents most of the night (40% to 60%). This cycle begins when a person feels it is time to go to bed. The heart rate slows, eye movements are slower, and breathing becomes slower and slower. However, it is possible that she wakes up easily (because of a noise for example) or that she feels muscle tension.
In this phase, the electrical activity of the brain changes and the body relaxes more and more. It is essential for recovery and gives you the feeling of having had a good rest when you wake up. The deep sleep phases take place in the first part of the night. In percentage terms, it represents between 20 and 25% of sleep time.
During this phase, representing 20% of total sleep, the sleeping person begins to dream. At this point, she is both asleep and close to wakefulness, her breathing and heart rate speeding up. This phase is where her dreams are more intense and those that she will remember the next morning. Dreams assimilate the emotions felt during the waking state.
REM sleep is very important because it helps regulate mood as well as attention and memory skills.
Are you looking for a natural remedy to help you fall asleep and improve your quality of sleep? Délicure offers a vegan food supplement designed in France in the form of gummies.
The Délicure “Sleep” food supplement to help you sleep better
These quality gummies are made from plants (linden, passionflower and poppy) and contain melatonin (sleep hormone) as well as vitamins. It is recommended to take two gummies 30 minutes before bedtime to relax, make it easier to fall asleep and avoid waking up at night.
Délicure sleep CBD oil to combat sleep disorders
Délicure also offers a CBD sleep oil specially designed to improve the quality of sleep. It contains CBD and CBD, two phyto cannabinoids appreciated by their consumers for their soothing effects. In addition to these, orange blossom essential oil, known for its relaxing properties, is added to the composition. As with Sleep gummies, it is recommended to take a few drops of oil thirty minutes before bedtime.
Other recommendations to optimize your sleep
To get a good night's sleep and guarantee quality sleep, you need to get rid of these bad habits: drinking coffee or tea in the afternoon, doing a sporting activity in the evening, eating too much, sleeping in one room too much. hot, or even being on screens too much before bed because they emit bad waves.
Finally, it is recommended to do a calm activity before sleeping. For a baby or child aged between 3 and 10 years old, an awareness activity is ideal for preparing for sleep (reading a book, doing a puzzle or for the little ones learning colors, days and letters, etc.).
For an adult or a teenager, we recommend playing brain games (chess, puzzles, checkers, etc.), reading or listening to audio books, listening to soothing music, massaging yourself with essential oils , or keeping a journal. recounting the past day.
Relaxing as a family is also recommended to help you fall asleep and get a good night's sleep.