The Second Life ( Habit 1/100 ) | What actually happens after you Sleep ?

 

First Phase - NREM (Non-Rapid Eye Movement)

        Step 1 - 1-7 min

                      In this step, we go from being awake to being asleep. 

                      We can easily be awakened in this stage.

        Step 2 - 10-25 min

                      This step transfers the data from the hippocampus to the front lobe.

                      Hippocampus - It acts like RAM in the computer.

                      Stores the data for the short term like Platform no. on the railway station.     

                      Front lobe - It acts like a hard disk on the computer.

                      Stores the data for the long term.   

                      Muscles become more relaxed. Brain activity slows.                             

        Step 3 - 20-40 min

                      In this step, we get dreams. Brain activity increases.

                           In dreams, 4 senses of the brain get activated as per the priority below:

1. Visual - Therefore dreams have visual more than audio.
2. Motor -  Therefore we see something always moving when we see the dream.
3. Memory - The dreams have something to do with the data we store during experiences.
4. Emotion/Fear - The emotion during a dream is 30% more than during the daytime. 

During all this time, the Frontal area is in a shutdown state that is responsible for logic. 

So, the things that we see in the dream don't make sense or seem logical.    

Sleep Walking - This may happen in the first phase.

Purpose of dream - 

It works as an AI to connect the previous day's experience with all the past experiences so as to enhance creativity.

Cleansing-

During the day time, toxic chemicals are generated in the brain which need to be cleaned. This happens during the night time when we sleep.

Glial cells (the cells that support neurons) become smaller providing enough passage for the Cerebro Spinal Fluid to pass through the brain. This liquid does the cleansing work.

 Second Phase - REM (Rapid Eye Movement)

 In this phase, our body gets paralyzed so that the body doesn't perform any actions seen during the dream.

NREM sleep happens in insects and small animals.

REM sleep happens only in birds, mammals, dolphins, and whales.

In humans, NREM and REM sleep occur in alternating cycles, each lasting approximately 90-100 minutes with a total of 4-6 cycles. In healthy young adults, NREM sleep makes up 75-90% of total sleep time, while REM sleep makes up 10-25%.

Blue light tricks the brain into that it is still the daytime so the brain doesn't feel to sleep as the melatonin chemical doesn't get triggered.

Nervous System:

Central Nervous System-  Body movements, Thinking, and thoughts.

Autonomous Nervous System-

        Sympathetic Nervous System - responsible for stress. If overused leads to hypertension, cardiac diseases, etc.

        Asympathetic Nervous System - Travel, meet friends, stretch, etc. These all need to balance.

Amazing Fact:

Below is the study done on subjects on a simulator-

8 hours sleep (without alcohol) - No accident

8 hours sleep (with alcohol more than the legal limit) - accident probability 6 times more

4 hours sleep (without alcohol) - accident probability 6 times more

4 hours sleep (with alcohol) - accident probability 30 times more

Conclusion - 4 hours sleep without alcohol = 8 hours sleep with alcohol

Note - You should wake up naturally. You should not put a waking alarm as it disturbs the REM phase of your sleep. Instead, you can put an alarm for sleeping time.

Brain Waves-

Alpha - During break time

Beta - During communication, engaged in an activity 

Gamma - During concentration

Theta - During sleep state. Also during long drives, our brain waves go in a Theta state. That's the reason for accidents on highways even if you have enough sleep.

You may think that having a Coffee could avoid sleep but it is actually worse.

Coffee/Energy drinks don't help. The reason is the caffeine molecules get attached temporarily to the receptors in the brain where Adenosine (responsible for sleep) needs to get attached. caffeine molecules after a few hours get detached and the accumulated Adenosine molecules get attached to the receptors all at once. So you get more uncontrollable sleep than before which may lead to accidents again.

Delta - Deep sleep

Good Sleep Benefits:

Benefits of good sleep:

Getting 7 hours of sleep each night can provide various physical, mental, and emotional benefits. Here are some of the key benefits:

1. Improved Cognitive Function

• Memory consolidation: Sleep helps to solidify and store new information, improving learning and memory recall.
• Increased focus and alertness: A good night's sleep helps maintain attention, alertness, and reaction times.
• Enhanced problem-solving skills: Adequate sleep promotes creative thinking and improves decision-making and critical thinking abilities.

2. Physical Health Benefits

• Boosted immune system: Regular sleep helps the body fight off infections by supporting immune function.
• Improved cardiovascular health: Getting 7 hours of sleep reduces the risk of heart disease, lowers blood pressure, and helps with overall heart function.
• Better metabolic function: Adequate sleep regulates hormones that control hunger, such as ghrelin and leptin, reducing cravings and preventing weight gain.

3. Mood Regulation and Emotional Health

• Reduced stress: Sleep helps regulate stress hormones like cortisol, leading to better mood regulation.
• Improved emotional resilience: Proper sleep can reduce irritability, anxiety, and depression symptoms, helping you manage emotions more effectively.
• Enhanced social interactions: Sleep helps you interact more positively with others by improving mood and social behavior.

4. Increased Energy Levels

• Restoration of energy: Sleep restores physical and mental energy, making you feel more refreshed and energized during the day.
• Reduced fatigue: Adequate sleep reduces feelings of exhaustion and improves endurance and physical performance.

5. Muscle Repair and Growth

• Cell and tissue repair: During sleep, the body undergoes repair processes, especially in muscles and tissues that were stressed during the day.
• Hormone production: Growth hormone, which is involved in tissue growth and muscle repair, is secreted more abundantly during deep sleep.

6. Better Skin Health

• Cell regeneration: Sleep promotes the regeneration of skin cells, contributing to healthier, more youthful-looking skin.
• Reduced signs of aging: Consistent sleep can minimize the appearance of fine lines, wrinkles, and other skin imperfections caused by stress and lack of sleep.

7. Enhanced Productivity and Performance

• Improved work efficiency: With proper rest, you’re likely to perform better in professional or academic tasks, completing them faster and more accurately.
• Better concentration: Seven hours of sleep helps maintain mental clarity, which increases concentration on tasks.

8. Reduced Risk of Chronic Diseases

• Lowered risk of diabetes: Regular 7-hour sleep cycles help maintain normal blood sugar levels, reducing the risk of Type 2 diabetes.
• Decreased risk of stroke: Research shows that 7 hours of sleep per night can help reduce the risk of stroke.
• Reduced risk of obesity: Sleep helps regulate the hormones that control appetite and metabolism, contributing to a healthy weight.

9. Better Balance and Coordination

• Improved motor skills: Adequate sleep helps maintain coordination and balance, which reduces the risk of accidents or injuries.
• Faster reaction times: With proper rest, reflexes and reaction times are quicker and more accurate.

10. Longer Lifespan

• Increased longevity: Consistently getting 7 hours of sleep is associated with a longer lifespan, as it reduces the risk of many chronic illnesses and health complications.

11. Balanced Hormones

• Regulated appetite hormones: Sufficient sleep helps regulate hormones like leptin and ghrelin, which control hunger and satiety, reducing the likelihood of overeating.
• Balanced stress hormones: Sleep helps maintain optimal cortisol levels, which support overall health and reduce the negative impacts of chronic stress.

In summary, 7 hours of sleep strikes a balance between sufficient rest and recovery, leading to improved physical health, better mental function, enhanced emotional well-being, and a greater quality of life overall.

Do's and Dont's:

Do's Before Sleep

1. Establish a Sleep Routine:

   • Go to bed and wake up at same time every day to regulate your body's internal clock
   • 
     

2. Create a Relaxing Environment:

   • Make your bedroom conducive to sleep by ensuring it's cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if needed.

3. Practice Relaxation Techniques:

   • Engage in calming activities like deep breathing, progressive muscle relaxation, or meditation to prepare your mind and body for sleep.

4. Limit Screen Time:

   • Avoid screens (phones, computers, TVs) for at least 30 minutes before bed as the blue light emitted can interfere with your body's production of melatonin, a hormone that regulates sleep.

5. Engage in Light Physical Activity:

   • Gentle stretches or yoga can help relax the body and release tension. Avoid intense exercise right before bed, as it can be stimulating.

6. Eat a Light Snack:

   • If you're slightly hungry, opt for a light snack that contains tryptophan (like turkey or nuts) or a small amount of carbohydrates (like a banana or whole-grain crackers). These can help promote sleepiness.

7. Practice Good Sleep Hygiene:

   • Keep your sleep environment clean and comfortable with a good mattress and pillow that provide proper support.

8. Dim the Lights:

   • Dim the lights an hour before bed to signal to your body that it's time to wind down.

9. Write Down Thoughts or Worries:

   • If you're feeling stressed or anxious, jot down your thoughts in a journal to clear your mind and ease anxiety before sleep.

---

Don’ts Before Sleep

1. Avoid Heavy Meals:

   • Don’t eat large or spicy meals right before bed as they can lead to indigestion or discomfort, making it harder to fall asleep.

2. Limit Caffeine:

   • Avoid caffeine and stimulants (like coffee, energy drinks, and some sodas) at least 6 hours before bedtime, as they can interfere with your ability to fall asleep.

3. Don’t Consume Alcohol:

   • While alcohol may make you feel drowsy initially, it disrupts sleep patterns and affects the quality of your sleep.

4. Avoid Heavy Exercise:

   • Intense physical activity too close to bedtime can increase heart rate and body temperature, making it difficult to wind down.

5. Don’t Use Electronic Devices:

   • Refrain from using phones, computers, or watching TV at least 30 minutes to an hour before bed. The blue light emitted from these devices can suppress melatonin production.

6. Don’t Drink Too Many Fluids:

   • Limit drinking liquids close to bedtime to avoid waking up during the night to use the bathroom.

7. Avoid Napping Late in the Day:

   • If you take naps, try to do so earlier in the day. Napping late in the afternoon can disrupt your ability to fall asleep at night.

8. Don’t Overthink or Worry:

   • Avoid worrying about tomorrow or letting anxious thoughts occupy your mind before bed. Consider relaxation techniques instead.

9. Avoid Stimulants (Nicotine, etc.):

   • Nicotine is a stimulant that can interfere with your ability to fall asleep, so avoid smoking or using nicotine products close to bedtime.

By following these do's and don'ts, you can significantly improve the quality of your sleep, wake up feeling more rested, and maintain better overall health.

Enjoyed this post? 

Never miss out on future posts by Following Us