What is the quality of your sleep?
It is common for people who can sleep with noise, loud music, conversation, and other distractions to be called “those who are heavy sleepers/sound asleep” or simply “sleep like a stone/rock.” Those who wake up more often are characterized as “light sleepers.”
Researchers have not yet determined with certainty why people react so differently to possible sleep disturbances, but possible causes may include:
• sleep disorders
• different brain wave sleep activity
Experts agree that the sleep quality and quantity are important for your health. Sleep affects almost every system in your body, from your metabolism to immune function.
In terms of sleeping, two basic types of sleep alternate: REM and non-REM sleep stages.
Non-REM sleep stage
The difference between a light sleeper and a heavy sleeper can be the amount of time each of them spends in the deep sleep stage of the sleep-wake cycle. These are the substages of the non-REM sleep stage:
SLEEP STAGE 1.
As you transition from being awake to falling asleep, your breathing slows down, as do your heart rate, eye movements, and brainwave activity. Your muscles begin to relax. This is a semi-conscious state that lasts approximately 5 minutes.
SLEEP STAGE 2.
This is the first phase of real sleep, and lasts from 10 to 25 minutes. Your breathing, heart rate and brainwaves continue to slow down. Eye movements stop. Your muscles relax even more.
SLEEP STAGE 3.
You are now in a deep, relaxing sleep. Everything is slowing down. This is a phase where waking up is difficult, and even if you wake up, for a few minutes you cannot adjust and seem disoriented.
REM sleep stage
The REM phase of sleep normally takes place about 90 minutes after you fall asleep. Most of your dreams happen at this stage. The following changes occur during REM sleep:
• The eyes move quickly from one side to the other
• breathing is fast and irregular
• heart rate increases
• blood pressure increases
A small study from 2010 (1) found that it is possible to predict someone’s ability to stay in deep sleep during distractions by “measuring the spindle” of sleep via electroencephalogram.
“Sleep spindles” are a type of brainwaves that occurs in the thalamus sensory region. Researchers believe that they can suppress and isolate the effects of noise in the brain.
The study has found that people able to produce more sleep spindles can sleep better with noise than those unable to do that.
A good night’s sleep
Enough sleep is crucial for keeping your body and mind healthy. Sleep needs vary with age.
The American Health Institute (2) recommends the following guidelines for good and healthy sleep:
- Adults need an average of 7 to 9 hours of sleep.
- Teenagers need 8 to 10 hours of sleep.
- School-aged children need 9 to 12 hours of sleep.
- Preschoolers need between 10 and 13 hours of sleep.
- Children up to 6 years of age need 11 to 14 hours of sleep.
- Babies need 12 to 16 hours of sleep (including naps).
How to fall asleep easier?
When you fall asleep easily, you:
- fall asleep quickly
- do not wake up during the night
- wake up when expected/promptly (not earlier)
- you feel refreshed in the morning
If you have sleeping difficulties, there are some habits you can develop to ensure the best possible sleep every night. Try the following:
- Follow your schedule. try to sleep and get up at the same time every day, including weekends or days off.
- Establish a consistent sleep routine. treat yourself to a warm bath before bed or read a book.
- Make your bedroom relaxing, quiet and dark.
- Keep all screens, including TVs, computers and mobile phones, out of the bedroom.
- Make your bedroom a comfortable place to sleep.
- Avoid late afternoon or evening naps.
- Exercise regularly every day and be sure that you end your exercise at least three hours before bedtime.
- Avoid caffeine late in the day, including caffeine in foods such as chocolate.
- Avoid eating large meals before bed.
- Avoid consuming alcohol before bed.
If you feel tired due to sleep problems, and this affects your ability to perform daily activities for more than a few weeks, talk to a doctor, who may suggest certain preparations for a better night’s sleep. Your doctor may also recommend testing for a potential sleep disorder.
Magnall® Sleep represents a unique formulation of magnesium with melatonin, the active form of folic acid and vitamins B6 and B12, and helps to eliminate the symptoms of insomnia and sleep disorders.
Magnall® Sleep has a beneficial effect on sleeping at people under stress, who work in shifts, change time zones, as well as among older adults.
has a triple effect by affecting the circadian rhythm ( the sleep-wake cycle):
- It makes it easier for you to fall asleep faster
- Improves duration and length, as well as sleep quality
- You wake up more rested