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Mystery Of Deep Sleep

傅康 Fu Kang 2016-05-23 10:53

Mystery of Deep sleep

According to modern medical research, GABA(γ-amino butyric acid) released by the brain is the most important neurotransmitter related to the sleeping mechanism. The decreased excitability of this neurotransmitter will make you feel relaxed. Scientists have found from further investigation that sleep can by divided into cycles of 5-6 distinct periods, each cycle lasting for approximately 60 to 90 minutes. According to the variations of brain waves, muscle waves and eye movements dur- ing the sleep, sleep is divided into two broad types: rapid eye movement (REM sleep) and non-rapid eye movement (NREM or non-REM sleep). NREM sleep is divided into four periods: “shallow sleep period”, “light sleep period”, “middle sleep period”, “deep sleep period”, then nally into REM sleep. This completes one cycle. After that, another cycle begins.

The research shows that the “shallow sleep period” and the “light sleep period”, which occupy 55% of the overall sleeping time, have very small effect on removing fatigue. Only the “middle sleep period”, “deep sleep period” and “REM sleep” have a large effect on removing fatigue. The golden period is the “REM sleep” period, and it only occupies 25% of the overall sleeping time. Therefore, the quality of sleep is much more important than the overall quantity of sleep.


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The Factors To Improve Sleep

According to traditional Chinese medicine theory, your thoughts belong to your heart-with the common saying ‘your heart controls the gods’. Sleep may seem a routine task, but many pivotal processes have to occur. Don’t think about the following day or stresses of work. In the period before going to bed, try to do things that induce a calming effect on your body and mind. If you like to listen to music or read a book before bed, don’t choose anything that can excite you.

Furthermore, some foods may have a negative in uence on your sleep. It is better to have a more substantial breakfast and lunch, and decrease the amount eaten at dinner. Drinking coffee is a big part of many people’s lives. Drinking coffee or tea in the morning can make you more alert, but ingesting too much caffeine will excite your nervous system, accelerate your breathing and heart rate, and cause a rise in blood pressure. Too much caffeine too late may cause insomnia. Pepper, garlic, onion, and other spicy foods can cause heartburn and indigestion that may also disturbing sleep. Some foods, like beans, onion, potato, sweet potato, taro and so on, can produce gas and make you feel uncomfortable, so try to avoid these foods for your evening meal. Of course, there are a number of external factors, like air pressure, air quality, humidity, temperature, and the sleeping environment, that can affect our sleep.


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Nine Things—That Can Help You Fall Asleep

CALCIUM AND VITAMIN

Eating certain micronutrients can help induce sleep. Magnesium, vitaminB2, B6, B12, folic acid and nicotine are all connected to help you sleep. It’s easy to experience muscle soreness and insomnia if you don’t ingest suf cient calcium.


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HUMIDIFIER AND THERMOMETER

Research shows that the optimal temperature for sleeping is around 16°C. Choose a humidi er to keep your room at a constant temperature. If you live in a polluted city, it is important to buy an air puri er for your bedroom.


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NON-MINT TOOTHPASTE

Mint and lemon avored tooth- paste may be a poor choice before sleeping, but try to avoid these avors. Use strawberry or cinnamon avored toothpaste for better sleep.


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MELATONIN

Melatonin supplements can help the body recover from the effects of jetlag when travelling to different time zones and can be used daily to improve sleep. However, there are numerous melatonin products on the market.


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HOT BATH

Taking a hot bath, drinking some wine or milk before going to sleep can help to relax your mood. However, if the water is too hot or too cold, it can have a negative impact on your sleep. The optimal water temperature for bathing is 2°C higher than body temperature.


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ESSENTIAL OIL

Lavender is very good for sleep, but some products are better than others. You can use lavender sprays or heat the lavender oil to release a relaxing aroma to help with sleep.


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BEDDING

Not surprisingly, your bed, bedding, and pillows are very important for sleeping. That’s why there are a wide variety of pillows so you can nd one that suits you most. Memory foam pillows are also available.


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RIGHT FRAME OF MIND

Gently close your eyes and focus your attention on relaxing the back of your head, then towards your belly, navel, and then the center of your waist, nally on relaxing your whole body.


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SLEEP DETECTOR APPS

Try many sleep detector apps like ‘Sleep Cycle’ and ‘Sleep Better’. Sleep Cycle tracks your sleeping patterns during the night and generates a sleep graph the next morning so you can evaluate the quality of your sleep.


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Tips:

THE SIGNS OF POOR SLEEP

A LONG PERIOD BEFORE SLEEPING-Needing more than 30 minutes to fall asleep

FINDING IT DIFFICULT TO STAY ASLEEP-Waking up twice or more during the night

DECREASED QUALITY OF SLEEP-Many dreams, shallow sleep

TOTAL SLEEP TIME SHORTENED-Less than six hours

REACTIONS DURING THE DAY-Feel dizzy, groggy, list-less, tired, or sleepy the next morning






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