Good Lifestyle

"It's 2 amandy you're lying in bed. You have something difficult to do - a critical meeting, a presentation. You must have a good night's rest, but you're still awake. You try different strategies for relax - take deep deep breaths; try to imagine relaxing mountain landscapes - but you keep thinking that if you fall asleep at the next minute, your career is over. So, you find yourself there, tensor of The second. Now, other stress factors slip into your Mind: worries of money, time, the fact that you are not asleep.

"All this is a typical special human thought. The zebras, on the other hand, do not think that way. If you want a good night's sleep, think more like a zebra or a walrus. For the vast majority of the beasts of this planet , the most upsetting things in life are acute physical crises. You are this zebra, a lion has just jumping and opening the stomach, you managed to escape, and you must now pass the next hour to avoid the lion because. (Now,it's Stress.) As a zebra, your body's physiological response mechanisms are superbly adapted to deal with a short-term physical emergency as it is, whether it is complete or you are finished. But when we, the human beasts, we worry about stressful things like work and mortgages, we will light the same physiological responses that make us on the verge of fighting or fleeing. And it's not an ideal state of mind or body to be in when you want to have a little sleep. To understand how stress can turn into a beast that ate slumberville and do something about it, you have to understand your brain when it sleeps.

To begin, sleep is not a monolithic process. Instead, there are different types of sleep: shallow sleep (steps 1 and 2), during which you are easily awake. Deep sleep (steps 3 and 4, or "slow wave sleep"). Rem sleep, in which your eyes take place and dreams occur. There are not only these different steps but also a structure, an architecture for them. You start without deep; Gradually sleep your path up to smooth wave sleep, followed by REM, and then back up again; Then repeat the entire cycle about every 90 minutes.

Unsurprisingly, the brain works differently from different stages of sleep. This can be studied by sleeping people in a brain scanner while measuring activity levels from different brain regions.

The photo when sleeping slow waves makes a lot of sense. Parts of the brain associated with an excitation activity slow down. Ditto for the brain regions involved in the control of muscle movement. The areas of the brain that first respond to sensory information has some metabolic closure. What you have is a metabolically asleep brain. And this is logical because the deep sleep with slow wave is when the restoration of energy occurs.

A very different image emerges during REM sleep. Overall, there is an increase in activity. Some regions of the brain become even more metabolically active than when you are awake. Parts of the brain that regulates muscle movement, the regions of the brain rod that control breathing and heart rate - all increase their metabolic rate. In part of the brain called the limbic system, which is involved in emotion, there is an increase as well. The same for the areas involved in memory and sensation.

So, it's the nuts and sleep bolts. Stress entrance.

When we glide slow wave sleep, the sympathetic nervous system, which keeps us "wired", abandons the control of the parasympathetic nervous system, producing a calm and plant state. This soothing effect is reinforced by a decrease in glucocorticoid or brain fuel levels.

During REM sleep, while you mobilize energy to generate strange dream images and move your eyes quickly, the secretion of glucocorticoid and the sympathetic Nervous system again again. But since slow wave stages represent most of what has a good night's rest, sleep is mainly once when the stress response is disabled. This is true for all animal species, whether no night or diurnal (that is to say sleeping during the dark hours, like us). About an hour before waking up, the levels of some "wake-up hormones" and glucocorticoids begin to increase. It's not just because simply lose sleep is a mini-stressor, requiring a mobilization of certain energies, but because the growing levels of stress-hormone play a role in the termination of sleep.

If you are sleeping, the decline induces the sleep levels of these stress hormones has no chance of occurring. Instead, glucocorticoid levels are increasing and the sympathetic nervous system is activated. High glucocorticoid levels during sleep deprivation play a role in decomposing some of the forms of energy stored in the brain. This could have something to do with the reason why learning and memory are so mellow when you are deprived of sleep. This is something we all learned when we do a black and discovering the next morning during the final exam that we could hardly remember what month it was, not to mention all the factotirodes engulfed in our heads the Previous night.

A recent study has nicely demonstrated a way that our brain becomes altered when we try to think hard after we have not slept. Take a rested topic, hold it in an imager's inset and ask for adding three-digit numbers sequences and its frontal cortex lights metabolically. Take someone who is private sleep and give him the same mathematics exercises, and it's horrible. What does his brain look like? Perhaps you could expect its frontal cortex to be inhibited - too groggy to calculate. In fact, the opposite occurs: the frontal cortex is activated, but the large parts of the rest of the cortex. It is as if the deprivation of sleep has reduced this brilliant computer from a frontal cortex to a group of gibbous neurons without karquing that rely on their toes, which had to ask the rest of their cortical friends to help with this problem of mathematics. Difficult.

So why care if sleep deprivation is a stressor? We are used to all kinds of amenities in our modern lives: Deliveries of night packages, consulting nurses that can be called 2 hours and homestanding technique. All these services are carried out by people who have to work under sleep deprivation conditions. We are not a night species and if a person works at night or works quarter-swing, regardless of the total number of sleep hours he gets, it goes against his biological nature. People who work these kinds of hours tend to overlaze response to stress. It is not surprising that night work or work work increases the risk of cardiovascular disease, gastrointestinal disorders, immune removal and fertility problems.

These concerns regarding sleep deprivation are relevant, even those whose work from 9 to 5 is 9 to 5 during daylight. An unprecedented number of other social and environmental factors - including sound pollution and the exponential growth of interior lighting seem to conspire to deprive us of sleep. In 1910, the average American slept 9 hours per night, disturbed only by the occasional model. We are now on average 7.5, and it's in decline. When there is the appeal of the fun, activities and entertainment of 24 hours and a day or, for the coach, knowledge that somewhere, in a time zone, someone else works while You are dormant, this attraction of "just a few more minutes" to push you becomes irresistible. And damaging.

What should you sleep during stress? This one is simple, from a point of view centered on the zebra: lion coming, do not take a nap. (Or, like the joke goes, "the lion and lamb will go to bed together. But the lamb will not sleep much.") The hormone CRH seems to be the most responsible for this effect. This hormone begins not only the cascade of glucocorticoid by stimulating the release of another hormone called ACTH of the pituitary, but it is also the neurotransmitter which activates the paths of fear, anxiety and excitement in the brain. Infuse CRH in a sleeping rat brain and you bother sleeping - it's like throwing ice water on these neurons happily making neurons. Unsurprisingly, about three in four insomnia cases are triggered by a major stressor. In addition, many studies show that bad sleepers tend to have higher levels of sympathetic excitement or glucocorticoids in their blood.

Maximum stress can do more than minimize sleep; It can compromise the quality of sleep you manage to get. CRH infusion, for example, decreases the total amount of sleep mainly by decreasing slow wave sleep, exactly the type you need for the restoration of energy. Instead, your sleep cycle is dominated by shallow sleep stages, which means you wake up more easily. And even the slow sleep with wave you get could be disturbed. The ideal slow wave sleep shows a characteristic pattern in what is called the "Delta Power Beach", which can be detected on an electroencephalogram recording (EEG). When you are stressed, or are infused from glucocorticoids during sleep, you get less of this useful sleep model during slow wave sleep.

We have the potential for some real problems, such as lack of sleep or poor quality active the stress response and an activated constraint answer allows you to sleep less sleep or lower sleep. Each stream of the other.

As a fascinating study suggests, just wait for you to sleep badly makes you poorly insisted enough to get a mediocre quality sleep. In the study, a group of volunteers was allowed to sleep as long as they wanted, what happened to about 9 am. As expected, their stress-hormone levels began to get up around 8. How could you interpret that? About 8am, these people had enough sleep and their brain is restored and reworked - knew it. They started to secrete these stress hormones to prepare to end sleep.

Now, the second group of volunteers fell asleep at the same time as the first but we were told they would be awake at 6 o'clock and what happened with them? At 5 o'clock, their levels of stress-hormone have also begun to increase.

It is important. Have their stress hormones struck 3 hours earlier than those of the other group because they needed less sleep? No. The rise was due to the stress of anticipation of being awake earlier than desirable. Their brain felt this anticipatory stress while sleeping, demonstrating that a sleeping brain is still a work brain.
Thus, there is a hierarchy when it comes to miserable sleep. Too little continuous and uninterrupted currency, at the deadline, will sleep late, get up early - is not good. No worse is too little sleep that is fragmented unpredictable. You will sleep with corrosive knowledge only 5 hours or 5 minutes, a patient will enter the emergency room, or the alarm will turn off and is back to the fire truck, or that the layer of someone fills up slowly but surely. trigger cries of blood blood.

This teaches us a lot about what has good sleep and how stress can prevent it. With regard to what makes psychological stress, a lack of predictability and control in your life is at the top of the list of things you want to avoid. here are the32 Secrets of an anti-stress life.

For more advice on life better life,am we on facebooknow!