New research shows that the more electrons your cells fail to use, the greater the buildup of reactive oxygen species, which directly triggers your need for sleep.
REM and non-REM sleep cycles are essential for different biological functions:
---Non-REM sleep is related to physical repair and the elimination of brain toxins.
---REM sleep, on the other hand, strengthens neural connections, fosters creativity, improves learning, and regulates emotions.
Sleeping well not only helps us feel rested but also reduces the risk of chronic diseases such as Alzheimer's, heart disease, type 2 diabetes, and cancer.
We have between 4-5 complete sleep cycles in a night of 8-9 hours of sleep. A complete sleep cycle consists of four non-REM phases and one REM phase. To achieve REM sleep during a nap, we need to complete the entire cycle, which lasts about 90 minutes. A 90-minute nap allows the body to enter all stages of sleep, including REM and deep slow-wave sleep. This helps clear the mind, improve memory recall, and restore lost sleep; however, this type of nap cannot replace the necessary 8-9 hours of restorative nighttime sleep. According to Dr. Derk-jan Dijk of the Sleep Research Centre at the University of Surrey (UK), it is increasingly clear that the combination of REM and non-REM sleep benefits our mental and memory abilities.
Stages of Sleep and Sleep Cycles. https://www.tuck.com/stages/ ---------------------- A study published in the Journal of Clinical Endocrinology & Metabolism in 2015 found that 30-minute naps can counteract the hormonal effects of a sleepless night. If the nap lasts up to 30 minutes, the body enters what is known as stage II sleep. If the nap does not exceed 30 minutes, it can prevent grogginess or interference with nighttime sleep. Extending the nap to 90 minutes is a solution if you slept poorly at night.
Low levels of cortisol are necessary for the proper functioning of the immune and reproductive systems; high levels of this stress hormone can be detrimental to health.
Cortisol typically rises in the morning and then decreases throughout the day. However, many people maintain chronically high cortisol levels. Chronically elevated cortisol levels are associated with various health consequences, including depression, insomnia, blood sugar imbalances, and high blood pressure. Elevated cortisol levels have also been linked to increased visceral fat (the fat surrounding vital organs), decreased bone density, and memory problems.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4465119/ — Garlic is a natural antibiotic, antiviral, and antifungal. When chopped or crushed, it releases an amino acid called allicin, which has been shown to regulate blood pressure, reduce cholesterol levels, and even relieve muscle pain. Regarding stress, researchers have found that both raw and low-temperature ripened garlic activate neuroprotective effects and significantly reduce levels of stress-related hormones, including cortisol.
Quality sleep beats quantity sleep. As these insights become better understood then the basic guidelines can be fined tuned for those who enjoy the pursuit of their personal best possible. Of hand those times when awakening in the morning and having the feeling you can take on the world is very likely a sign the proper balance had been achieved. With so many barely functioning at the Zombie level, to hit just a solid basic level of quality sleep would make them feel like superman. Feeling our best helps us achieve our best. Just Sayn'
There were dead babies and mothers when C-Sections were not available in another era. That being said to have a C-Section out of convenience is a travesty. I had a C-Section 53 years ago because my son was 9 pounds 3 ounces and decided at the last minute to turn upside down. Breach. He would not turn head down. Did i want a natural birth like my first baby? Of course...however I had none of what your article described. My son was the only one in the nursery to gain weight...took to breast feeding. The doctor thought he was amazing. I never had any pain or infection and did not feel guilty. What a trip your article puts on mothers. My son is genius level.
REM and non-REM sleep cycles are essential for different biological functions:
---Non-REM sleep is related to physical repair and the elimination of brain toxins.
---REM sleep, on the other hand, strengthens neural connections, fosters creativity, improves learning, and regulates emotions.
Sleeping well not only helps us feel rested but also reduces the risk of chronic diseases such as Alzheimer's, heart disease, type 2 diabetes, and cancer.
We have between 4-5 complete sleep cycles in a night of 8-9 hours of sleep. A complete sleep cycle consists of four non-REM phases and one REM phase. To achieve REM sleep during a nap, we need to complete the entire cycle, which lasts about 90 minutes. A 90-minute nap allows the body to enter all stages of sleep, including REM and deep slow-wave sleep. This helps clear the mind, improve memory recall, and restore lost sleep; however, this type of nap cannot replace the necessary 8-9 hours of restorative nighttime sleep. According to Dr. Derk-jan Dijk of the Sleep Research Centre at the University of Surrey (UK), it is increasingly clear that the combination of REM and non-REM sleep benefits our mental and memory abilities.
Stages of Sleep and Sleep Cycles. https://www.tuck.com/stages/ ---------------------- A study published in the Journal of Clinical Endocrinology & Metabolism in 2015 found that 30-minute naps can counteract the hormonal effects of a sleepless night. If the nap lasts up to 30 minutes, the body enters what is known as stage II sleep. If the nap does not exceed 30 minutes, it can prevent grogginess or interference with nighttime sleep. Extending the nap to 90 minutes is a solution if you slept poorly at night.
Napping Reverses the Salivary Interleukin-6 and Urinary Norepinephrine Changes Induced by Sleep Restriction. http://press.endocrine.org/doi/10.1210/jc.2014-2566
Low levels of cortisol are necessary for the proper functioning of the immune and reproductive systems; high levels of this stress hormone can be detrimental to health.
Cortisol typically rises in the morning and then decreases throughout the day. However, many people maintain chronically high cortisol levels. Chronically elevated cortisol levels are associated with various health consequences, including depression, insomnia, blood sugar imbalances, and high blood pressure. Elevated cortisol levels have also been linked to increased visceral fat (the fat surrounding vital organs), decreased bone density, and memory problems.
Cortisol levels typically rise in the morning and then decrease throughout the day. https://link.springer.com/article/10.1007/s13679-018-0306-y .--
https://pmc.ncbi.nlm.nih.gov/articles/PMC8584322/ -
https://pmc.ncbi.nlm.nih.gov/articles/PMC4465119/ — Garlic is a natural antibiotic, antiviral, and antifungal. When chopped or crushed, it releases an amino acid called allicin, which has been shown to regulate blood pressure, reduce cholesterol levels, and even relieve muscle pain. Regarding stress, researchers have found that both raw and low-temperature ripened garlic activate neuroprotective effects and significantly reduce levels of stress-related hormones, including cortisol.
https://journals.lww.com/jcma/Fulltext/2019/03000/Low_temperature_aged_garlic_extract_suppresses.7.aspx .--
https://link.springer.com/article/10.1007/s00421-008-0699-5
By eating about 250 grams of healthy carbohydrates each day — This is what I am focusing on , I am not eating enough carbs .
Quality sleep beats quantity sleep. As these insights become better understood then the basic guidelines can be fined tuned for those who enjoy the pursuit of their personal best possible. Of hand those times when awakening in the morning and having the feeling you can take on the world is very likely a sign the proper balance had been achieved. With so many barely functioning at the Zombie level, to hit just a solid basic level of quality sleep would make them feel like superman. Feeling our best helps us achieve our best. Just Sayn'
There were dead babies and mothers when C-Sections were not available in another era. That being said to have a C-Section out of convenience is a travesty. I had a C-Section 53 years ago because my son was 9 pounds 3 ounces and decided at the last minute to turn upside down. Breach. He would not turn head down. Did i want a natural birth like my first baby? Of course...however I had none of what your article described. My son was the only one in the nursery to gain weight...took to breast feeding. The doctor thought he was amazing. I never had any pain or infection and did not feel guilty. What a trip your article puts on mothers. My son is genius level.