Health experts at one of the world’s most prestigious institutions have revealed how grasping one key aspect of sleep can revolutionise how you feel upon waking. Writing last year, researchers at Harvard Medical School in the US emphasised that sleep is crucial for allowing the body to recover, repair itself and operate optimally.
Moreover, they stated that comprehending sleep cycles could « help you improve your sleep hygiene and wake up feeling truly refreshed ». They noted that most people view sleep as merely the absence of wakefulness.
However, they explained it’s far more complex than that, noting that « scientists divide sleep into two major types: REM (rapid eye movement) sleep or dreaming sleep, and non-REM or quiet sleep. Surprisingly, they are as different from each other as each one is from waking – yet both may be important for energy ».
They continued: « Non-REM sleep involves three stages: light sleep, deeper sleep, and deep sleep. Sleep specialists believe that the last stage, known as deep sleep or slow-wave sleep, is the main time when your body renews and repairs itself. This stage of sleep appears to be the one that plays the greatest role in energy, enhancing your ability to make ATP, the body’s energy molecule.
« In deep sleep, blood flow is directed less toward your brain, which cools measurably. At the beginning of this stage, the pituitary gland releases a pulse of growth hormone that stimulates tissue growth and muscle repair. Researchers have also detected increased blood levels of substances that activate your immune system, raising the possibility that deep sleep helps prepare the body to defend itself against infection. »
The experts noted that individuals whose deep sleep is disrupted tend to wake up feeling less rejuvenated compared to those who achieve sufficient deep sleep. When someone who is sleep-deprived finally gets rest, they typically move rapidly through lighter sleep phases into deeper stages, spending a larger proportion of time there, which indicates that deep sleep plays a vital role in optimal functioning.
The specialists added: « REM sleep helps restore your mind, perhaps in part by helping clear out irrelevant information. Studies of students’ ability to solve a complex puzzle involving abstract shapes suggest that the brain processes information overnight. Students who got a good night’s sleep after seeing the puzzle fared much better at solving it compared to those asked to solve the puzzle immediately.
« Other studies, from Harvard Medical School and elsewhere, have found that REM sleep facilitates learning and memory. People who were tested on how well they had learned a new task improved their scores after a night’s sleep. If they were prevented from having REM sleep, the improvements were lost. »
Further details are available through Harvard Medical School’s Special Health Report, Boosting Your Energy.
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