A dinner with friends, a night of Moviesan important party, a long day of study or work, among many other activities that we carry out daily, have caused us to relegate such a fundamental process for our body to the background: sleep.
While we sleep, Our brain experiences a series of biological changes and processes that directly impact our physical, mental and emotional well -being. It is one of the fundamental pillars for health, which many do not give the importance it deserves.
Gustavo Cosenza, neurologist and specialist in sleep medicine, explains that The dream is not simply a state of “off” of the brain, but a dynamic and complex process.
“The dream has different stages: from the light sleep (N1) to the deep sleep (N3) and the Dream REM, where we dream. Each of these stages fulfills specific functions, such as the restoration of neurotransmitters, the consolidation of memory and the elimination of toxins accumulated during the day, ”he details.
The Stage N1 is the transition between vigil and sleep. The brain begins to relax and electrical activity decreases.
During the Stage N2, the dream becomes deeper. The brain produces sleep sparkling (rapid activity bursts) and K complexes, which help us stay asleep and disconnect from external stimuli.
While, during the Stage N3 – known as deep sleep or slow waves -, the brain shows delta wave activity, very slow and broad. This stage is crucial for physical recovery, the consolidation of memory and the release of growth hormones.
Finally, Rem sleep (rapid eye movement), the brain is active, similar to when we are awake. It is at this stage where we dream. This phase is essential for the consolidation of emotional memory and learning.
The dream: a vital and repairing process
Cosenza describes The dream as an active and essential phenomenon for health. “During deep sleep, the brain performs deep cleaning through the glinphathic system, eliminating toxins that accumulate during the day. In addition, neurotransmitters are restored and memories are consolidated, ”he explains. This process is crucial to maintaining a healthy brain and functional.
However, the modern lifestyle, With its constant exposure to artificial light and electronic devices, interferes with our Circadian cycles. “The blue light of the screens deceives the brain, making him believe that it is day. This delays melatonin production, sleep hormone, and makes it difficult to reconcile sleep, ”says Cosenza.
That is why we must establish night routines that allow us to sleep well for renewed and energy dawn.
Night routine for renewed and energy dawn
Both Cosenza and the Neurologist and Dream Specialist Fernando Ceballos agree that establishing a night routine is key to improving sleep quality and awakening with energy. These are some suggestions that can take into account:
- Disconnect from the screens: at least an hour before sleeping, Turn off electronic devices such as cell phones, tablets and televisions. The blue light emitted interferes with the production of melatonin.
- Swaper light and early food: Avoid heavy or fat -rich meals before sleeping. Opt for a light dinner, at least two hours before bedtime, so that your body is not busy digesting while trying to sleep.
- Keep a relaxing environment: Prepare your room for rest. Make sure the temperature is fresh (between 18 and 20 ° C, recommends Ceballos), reduce the noise and use curtains that block the outer light.
- Practice Relaxation techniques: dedicate 10 to 15 minutes to activities that help you relax, such as meditationdeep breathing or soft stretching. This will help your body prepare for sleep.
- Establish a regular schedule: Lie down and raise at the same time every day, even on weekends. This helps regulate your internal clock and improves sleep quality.
- Avoid stimulating: Reduce caffeine and alcohol consumption, especially in the hours before sleeping. Both can interfere with their ability to reconcile sleep.
- Write your concerns not to think them during the night: If you have earrings or worries, take them into paper before sleeping. “This will help you ‘release’ those thoughts and prevent them from keeping it awake,” says Cosenza.
- Read a book: Instead of looking screens, choose to read a book With dim light. This not only relaxes the mind, but also prepares the body for rest.
- Take relaxing infusions: A cup of tea chamomile, valerian either lavender It can help you relax and prepare to sleep.
- Practice gratitude: Before sleeping, think about three things you are grateful for. This simple exercise can improve your mood and help you fall asleep with a positive mentality.
Consequences of not sleeping well
Ceballos emphasizes that lack of sleep affects not only physical health, but also emotional and social. “In the short term, it causes fatigue, irritability and cognitive difficulties. In the medium term, the immune system weakens, becoming more vulnerable to infections. And in the long term, the risk of chronic diseases such as hypertension, diabetes and dementia increases, ”he explains.
In addition, lack of sleep can lead to unhealthy habits. “People who do not sleep well tend to consume more foods rich in calories, especially at night, which can lead to obesity. They are also more likely to develop addictions, such as smoking or alcoholism, as a mechanism to handle stress, ”he adds.
“Dream is the Cinderella of health. Many underestimate him, but not sleeping well can have serious consequences. Sleeping well is living well, ”concludes Cosenza.