Sleep

One wave of sleep lasts about an hour and a half. An ideal sleep has 5-6 of these waves. It is normal to wake up briefly at the end of a wave. Many people don't even notice and fall right back to sleep. However, if there is something at the top of the wave, for example a snoring partner, noise outside, a full bladder, pain or worries, then you are really consciously awake for a moment. 

Over the last 50 years, people have been sleeping 1.5 hours less. This has become even less recently because many people often use  smartphones 

 

The first two waves of sleep contain the most deep sleep. Your body recovers the most in that part of sleep. Even if you only sleep three hours, you will still have approximately 80% of your physical recovery. Especially if the first two waves take place between 10 p.m. and 2 a.m. That is the period of 'super sleep'. Going to sleep early is therefore very useful for people with physical complaints.  

 

Deep sleep also ensures a less hypersensitive nervous system, something that often plays a role in chronic pain. During deep sleep the body also produces growth hormone, which plays a role in muscle strengthening, among other things. It is not training that creates a strong body, but rather the combination of training + sleep.  

 

At the end of sleep there is relatively more light sleep. In that phase we process the emotions of the past day. That is why it is so good for teenagers, for example, to be able to sleep in. We also have the most creative thoughts during the dozing period around waking up. It is the phase in which problems can be solved. 

 

What makes you fall asleep? 

The need to fall asleep is determined by two factors: 

1. Activity on the day 

If you have been physically active during the day, you produce certain substances. If you have done this enough, you will get tired and fall asleep more easily. Caffeine, for example, can block this. On the other hand, if you haven't done much, there is little reason to fall asleep. 

Nowadays we exercise on average 70% less than our grandparents, so it is not surprising that so many people have difficulty falling asleep. 

   2. Day and night rithm

Your day and night rhythm (also known as biorhythm) is determined by light and darkness. When it gets dark, melatonin is released in your body, a hormone that makes you sleepy. When it gets light again, the release of melatonin stops and you wake up again.  

With the invention of artificial light, but certainly also with computers, tablets and telephones, it is a lot more difficult to have a natural sleep rhythm.  The artificial light, but also the blue light from computers, tablets and telephones, causes the brain to think that it is still daytime. As a result, they do not produce melatonin. 

If you fall asleep without your body releasing melatonin, you will recover much less well at night. But it will also be more difficult for you to fall asleep again if you wake up during the night. In addition to being a 'sleep aid', melatonin is also one of the body's most important anti-inflammatory agents.