Slumber Science: Are You Sabotaging Your Sleep?

Para la mayoría de nosotros, en el momento en que cerramos los ojos y nos quedamos dormidos, el mundo del sueño se vuelve un misterio. Somos muy conscientes de su importancia, pero a muchos nos cuesta alcanzar ese sueño perfecto e ininterrumpido noche tras noche.

Si a menudo te preguntas "¿Por qué estoy tan cansado?", esto es para ti.

Veamos qué sucede detrás de los ojos cerrados...

Los factores que hay detrás de una noche de sueño intranquilo a menudo van más allá de un colchón duro o vecinos ruidosos.

Está relacionado con cómo funciona el sueño y cómo nuestras rutinas y hábitos diarios afectan el delicado equilibrio necesario para lograr un sueño de calidad.

Cubriremos:

✔️ Etapas del sueño y por qué son importantes

✔️ Lo que podrías estar haciendo para sabotear tu sueño

✔️ Una base para un mejor descanso

Sleep can be categorized into two main types: non-REM (NREM) which includes 4 stages, and REM sleep.

NREM Stages 1 & 2: 

• Duration: Stage 1 is brief, only lasting a few minutes, while Stage 2 lasts about 20 minutes.
• Function: These stages act as a transition from wakefulness to deeper sleep. During this period, the body prepares itself for deep sleep.
• Characteristics: In Stage 1, there's light sleep with slow eye movement and reduced muscle activity. People might experience sudden muscle contractions called hypnic jerks. As one enters Stage 2, eye movement stops, brain waves slow down but have occasional bursts of rapid waves known as sleep spindles. The heart rate begins to slow, and body temperature drops. 

NREM Stages 3 & 4 (Deep Sleep or Slow Wave Sleep):

• Duration: Lasts 20-40 minutes.
• Function: The body undergoes physical restoration, repairing tissues, building bone and muscle, and bolstering the immune system.
• Characteristics: Brain waves are at their slowest, represented by delta waves. Awakening from this stage can leave someone feeling groggy.

REM Sleep:   

• Duration: Starts about 90 minutes after sleep onset and prolongs as the night continues.
• Function: Vital for mood regulation and memory consolidation. The brain processes the day's events, aids in memory storage, and processes emotional experiences.
• Characteristics: Vivid Dreaming. Brain waves during REM mirror those during wakefulness, leading some to call it "paradoxical sleep." Muscles are inactive, likely to keep us from acting out dreams.

Throughout the night, our sleep stages cycle approximately every 90 minutes.

A restful night's sleep, spanning seven and a half to nine hours, encompasses several of these cycles.

This rhythmic pattern of sleep stages is pivotal for our recovery from daily activities, fostering learning and memory, and ensuring emotional well-being.

As the night advances, REM sleep's duration increases while deep sleep decreases, emphasizing the importance of uninterrupted sleep for feeling revitalized in the morning.  

Sleep Environment:

• This includes factors like comfort, noise, light, and temperature. Our internal clocks are easily confused, and artificial stimulation can delaying the release of melatonin, our sleep-inducing hormone. 

Lifestyle Factors & Daily Habits:

• Quality nutrition, exercise, and lack of consistent sleep can all impact our sleep quality. These foundational elements support better sleep by maintaining our overall mental and physical health.

Alcohol Consumption:

• Alcohol can fragment your sleep, causing you to wake up multiple times throughout the night. It also blocks REM sleep, which is critical for cognitive functions and emotional health.

Emotional factors:

• Stress, loneliness, not addressing fear or trauma can affect sleep quality. These foundational elements are essential for overall mental and physical health, and their absence can make it harder to achieve quality sleep.

Caffeine Consumption:

• Caffeine has a quarter-life of 12 hours, meaning 25% of its effects are still bioactive 12 hours after ingestion. . Even if you're able to fall asleep after consuming caffeine, the quality of your sleep may be compromised. Experts recommend cutting off caffeine intake at least eight to twelve hours before bedtime to ensure a good night's sleep.

Ahora bien, si la mención de la cafeína te hace entrar en pánico sobre tus hábitos cafeteros, no te preocupes. Mushroom Coffee+ está repleto de cafeína más suave y enriquecido con ingredientes que favorecen el sueño, ofreciendo el ritual y el sabor de tu bebida favorita sin los efectos secundarios que la alteran.

Con ingredientes como L-teanina y melena de león, aporta energía y concentración, al mismo tiempo que crea equilibrio para la mente y el cuerpo para favorecer tu bienestar.

Entonces, la próxima vez que te preguntes por qué das vueltas en la cama, reflexiona sobre tus hábitos diarios. Armado con el conocimiento de la ciencia del sueño, estás mejor preparado para hacer cambios que preparen el camino para una noche de descanso.

Y si buscas mantener tu ritual del café sin comprometer el sueño, esta es tu oportunidad.