The early bird catches the worm.
How many times have we heard this phrase?
There is certainly a good deal of truth in this proverb, but caught up in the frantic pace of everyday life, it is important not to forget how important it is, at all ages, to sleep well and dedicate enough time to sleep.

It is said that the ideal day should be structured in 8-hour cycles: 8 hours for work, 8 hours for leisure, and 8 hours for sleep. With the current pace of life, this scheme is shifting to many more hours spent at work and fewer and fewer for leisure and, above all, for night rest.

Sacrificing sleep hours for activities or commitments considered more important and priority will, in the long run, only lead to doing everything badly.
Sleeping is not synonymous with closing your eyes and wasting precious time, but on the contrary, it is truly important because during the night our body recharges its energy to face the new day and all the activities that need to be carried out.
In this regard, let's take a closer look at what happens to our body while we sleep and why it is fundamental not only to sleep, but to sleep well.

 

THE FOUR STAGES OF SLEEP

Sleep is characterized by a cyclical pattern, with alternating stages of NREM phases, non-rapid eye movement sleep, and REM phases, characterized by rapid eye movements.

In a normal night's sleep, four to six alternating cycles of NREM and REM phases occur.

Stage 1 – Drowsiness

The first phase, NREM, is the stage where sleep begins, and brain activity starts to slow down, muscles begin to relax, and body temperature decreases by up to two and a half degrees. The minimum body temperature peak is recorded around 3 AM, while the maximum peak is recorded around mid-afternoon. During the minimum temperature peak, functions are slowed, cognitive abilities are limited, and the state of alertness is minimal.

As anticipated, this phase is characterized by slow eye movements and lasts approximately 5 to 15 minutes. When in this state, a person can be woken up very easily and, if this happens, will feel an unpleasant sensation of tiredness and not having slept enough.

Stage 2 – Light Sleep

In this second phase, which shares the same characteristics as NREM, breathing begins to slow down, with possible apneas, and blood pressure and heart rate decrease as the body does not need to pump as much blood, allowing the heart and lungs to relax. The immune system is activated, and the secretion of growth hormone by the endocrine glands increases, a fundamental element, as we will see, for collagen production.

Stage 3 – Deep Sleep

In this phase, sleep transitions from light to deep, and the body experiences a slowing of metabolism and heart rate.

During the night, precisely, all metabolic activity slows down, and the body does not need the same amount of glucose it needs during the day to produce energy. Eating a heavy meal before going to sleep is therefore not recommended: everything that is ingested, in fact, will be immediately assimilated as fat.

Stage 4 – Very Deep Sleep

At this moment, called the REM phase, the body enters a very deep sleep, in which the dream phase begins, which is remembered upon waking. If a person is suddenly awakened during this phase, they will feel a strange sensation of disorientation for a few minutes. The eyes move back and forth very quickly, breathing becomes irregular, and heart rate and blood pressure increase.

 

8 WAYS SLEEP TAKES CARE OF OUR WELL-BEING

As we have seen, then, during the night we are not just sleeping but taking care of ourselves.

Our body, even if we don't realize it, undergoes different processes and in particular a general detoxification in which the cells of our body expel all the toxins accumulated during the day. When you sleep badly, in fact, this process does not happen completely, and therefore you wake up with dark circles, dull complexion, and increased nervousness.

During these four phases, our body and mind benefit 360 degrees. Let's look at some of them in detail:

Skin Regeneration

First and foremost, the skin, the largest organ of our body, undergoes regeneration during the night phases. During the day, proteins and enzymes are supplied to cells to produce energy; at night, however, when metabolic activities slow down, the body is able to distribute proteins and enzymes more effectively to cells, which are thus able to regenerate.

Furthermore, while we sleep, the epidermis uses this time to activate mechanisms of self-repair from damage caused by smog and UV rays.

Strengthening the immune system

Sleep is a valuable ally for the immune system. This is supported by Jan Born, a neuroscientist at the University of Tuebingen.

Born indeed claims that sleeping well improves long-term memory, allowing us to assimilate notions and collect memories. However, the positive effects of sleep on memory are not limited to the brain and cognitive functions, as sleep also influences the long-term memory of the immune system. Thanks to the memorization of data on viruses and bacteria, Born explains, immune cells are able to recognize pathogens already encountered in the past and activate the antibodies necessary to defend the body from new attacks.

Several studies have also shown that sleeping well leads to a greater production of proteins useful in fighting infections and diseases, which are supplied in smaller quantities during the day. Furthermore, sleeping too little would reduce white blood cell levels, necessary for the proper functioning of the immune system and to defend the body. That is why those who sleep less than 6 hours per night are more prone to seasonal illnesses.

 

Muscle relaxation

Even if we change position up to 30 times during the night and may jump or experience small spasms, our muscles relax. Muscle fibers and tissues have the opportunity to rebuild micro-injuries caused by daytime movements and to regenerate, especially if any sports activity has been practiced.

 

Slowing of metabolism

People who have difficulty falling asleep, who snore, or who generally sleep little and poorly can easily develop metabolic dysfunctions: high triglycerides, hyperglycemia, excess abdominal fat, and hypertension. Sleep and metabolism are, in fact, regulated by the same area of the brain.

Several studies have shown that poor sleep even impacts our waistline: sleeping less than 6 hours, in fact, leads to an increase in the levels of certain hormones that regulate appetite.

A study by the University of Chicago, conducted on some volunteers, showed that those who followed a slimming diet and rested well for at least 8 hours every night were able to lose fat mass, while those who followed the same diet but had insomnia problems or slept little lost more muscle mass.

 

Increased productivity

A good night's rest improves brain activity throughout the day, increasing concentration and mental agility, which makes it easier to provide adequate solutions to problems that need to be solved during the day. This happens because our brain is capable not only of consolidating memories but also of organizing and structuring them so that they can be used better later.

 

 

Decrease in inflammatory disorders

Several studies have shown that sleeping less than 6 hours leads to the production of a greater quantity of proteins linked to inflammatory phenomena, which are related to serious and important pathologies such as stroke, heart and rheumatic diseases, and premature aging.

 

Hormonal regulation

Sleeping at least 8 hours per night is the best way to regulate stress hormones, such as cortisol, a hormone produced by the adrenal glands. An excess of cortisol can be the cause of several problems, including increased blood sugar levels, hypertension, constant hunger, mood swings, and, often, irritability.

Furthermore, the quality and quantity of our rest influence the production of growth hormone. If you sleep little, poorly, or if you are frequently awakened, the production of GH decreases, a hormone that acts not only on the maintenance of body fat, muscle, and bone mass but also has negative effects on mood, leading to irritability and fatigue.

 

Increased collagen production

Sleep also helps to smooth out wrinkles and signs of aging, keeping the epidermis smooth, relaxed, radiant, and even more elastic. This is because the aforementioned growth hormone is also directly responsible for the production of type III collagen, a fundamental pillar of the skin.

Several medical studies have indeed shown that it is precisely in the REM phase that the production of collagen and elastin increases, reaching its peak. This is why the use of cosmetics before going to sleep is recommended, a time when the skin is also more receptive and ready to absorb nutrients.

Always remember to apply our alkemy recovery serum 2.4 for regenerated skin upon waking.