Secrets of deep sleep and its stages

Sleeping deeply is one of the most important elements of beauty and the secrets of a healthy life. The world celebrates on the 17th of March every year

World Sleep Day is an annual event organized by the World Sleep Day Committee

Affiliated to the World Sleep Association since 2008, with the aim of raising awareness of the importance of sleep and ways to prevent insomnia and sleep disorders

suffered by many people around the world. Sleep passes through many stages, and each stage requires several minutes to reach.

So on World Sleep Day Phase Sleep and the most important tips for getting a sound sleep for health

Better mental and physical.

The sleep cycle begins with stage one when your body begins to relax, and people often experience slow, rolling eye movements

Or sudden jerks, muscle spasms, or a falling sensation during this stage, causing them to wake up very easily.

During this stage, your eyes will stop slowing, your heartbeat will slow, and your body temperature will begin to drop.

Your muscles also begin to contract and relax as you fall deeper into sleep.

The third stage is when deep sleep occurs, and during this stage your brain waves slow down and switch

To delta waves, which makes it difficult to wake you up, and this stage is very important because it is a recovery stage for the body

This time your body repairs and regrows tissues, strengthens the immune system, and builds bones and muscles.

The last stage of sleep is REM sleep, which is the deepest stage of sleep, during which your mind becomes more active by helping you

In forming memories and experiencing dreams that resemble reality, and at this stage your breathing, heart rate and eye movements accelerate, and your blood pressure rises.

Deep sleep is a term used to define the third and fourth stages of sleep

Your heartbeat and breathing are at their lowest, your brain waves slow down, and your eyes and muscles relax. This is also known as

You go into the “restorative” stage of sleep because your body is working to repair tissues and strengthen your immune system. REM sleep occurs in the stage of deep sleep when the brain forms information and stores it in a person's long-term memory.

It also helps boost feel-good chemicals like serotonin. And if you don't get a deep sleep, you'll likely wake up feeling dizzy and depressed.

You may also gain weight and have difficulty concentrating. Deep sleep is not only important for the body and mind, but also for your overall quality of life. As we age, the number of hours of deep sleep we get each night decreases, because our bodies are fully developed and we don't need the same hours of sleep that children need to grow.

There are some tips that help you get a deep sleep every night, most notably the following:

People who exercise during the day tend to fall asleep faster than those who don't exercise at all.

The researchers also discovered that those who exercise for 150 minutes a week are twice as likely to get diabetes

Have a good night's sleep. But be sure to avoid intense workouts right before bed, as they can raise your heart rate, leading to interrupted sleep.

Not only does a healthy diet help you lose weight, but it also affects the quality of sleep you get.

Studies have shown that eating more amounts of fiber can lead to spending more time in the deep sleep stage, so make sure during the daytime hours to add more fiber to your daily diet.

Caffeine is a stimulant that can make it difficult for you to fall asleep and fall asleep. One study found that consuming caffeine seven hours before bedtime reduced the amount of sleep by one hour each night.

Therefore, it is better to just drink water, tea, and other decaffeinated drinks, and some drinks such as warm milk and chamomile can help stimulate sleep.

The stress of a busy work day or a stressful afternoon with the kids can make it hard to quiet your mind and catch up on sleep, but creating a personal bedtime routine can help your body relax and let go of the anxiety that preceded it.

The sleep phase. The bedtime routine should be anywhere from 30 to 60 minutes.

The key to getting sound sleep is to keep your routine consistent each night, as this helps your brain associate the routine with sleep and prepares you for the next day with energy and vitality.

Sound plays a very important role in your ability to fall asleep and stay asleep, so if you live in the heart of a city

Or you have noisy neighbors, use white noise to block out any sound that might prevent you from dozing off or staying asleep.

And those who want to increase the hours of deep sleep may benefit from listening to pink noise, which represents the calming sounds of nature such as the continuous rain or the crashing of the waves on the beach.

If you have trouble sleeping and spend a lot of time in bed awake each night, the quarter-hour rule can help you get to sleep. If you can't fall asleep within about 15 minutes of going to bed,

Try getting out of bed, going to another room, and doing a relaxing routine or doing light activity like reading until you feel sleepy again.