If you don't do that at night, you might make nightmares
Reorganize your night routine to avoid bad dreams and a multitude of health problems.
There are many reasons why you may have bad dreams, whether it was the heavy meal you enjoyedJust before going to bed, drugs you take that are known forsparkling nightmares, or the horror film you watched just before hitting the bag. Whatever the cause, it's not fun to wake up with a hammering heart and a baratant stomach, wondering in a cold sweat, "Did it really happen, or was it just a dream ? "
Once you have established that you were not, in fact, chased by a Grizzi at the office holiday party while only wearing a baseball cap, you can then wonder why your nightmare occurred first Location - You can therefore avoid another the future. Fortunately, there is something you can do at night if you aim to have softer dreams. Read the rest to discover what it is.
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Your dreams are linked to your sleep cycle.
"There is still a lot to know about our sleep process and the functioning of the dream," saysRyan C. Warner, Doctorate, clinical psychologist and team well-being expert in1 and1 life, a mental performance and well-being company belonging to blacks. "However, we know that when we sleep, our brain goes through several sleep cycles. These cycles are made up of four stages," he explains. "The first three fall into the category of non-remind sleep (Nrem). During the first and second steps, you start to sink and your body relaxes. Your body temperature, your brain activity, your heart rate and your breathing slows down. ""
Like youInput In stage three, your muscles continue to relax and your brain activity slows even more. The next step is the fourth step, when the rapid movement of the eyes (REM) occurs, as well as the dream as brain activity increases again. So far, it's a normal sleep of sleep - unless you haven't slept. If you are deprived of sleep, it could be rejecting your night cycle and causing nightmares.
Sleep deprivation can cause nightmares.
Dreaming is part of a normal sleep cycle, but this model can be disturbed if you don't sleep enough. Once you have progressed for REM sleep, which includes around 20 to 25%Total sleep in adults- Your body becomes immobilized. "Your eyes are moving, but they do not send any information to your brain," said Warner. "This is where dreams and nightmares tend to occur, caused by rapid brain activity." Warner explains why this step is important: "It is associated with the stimulation of brain areas that help learning and long -term memory."
If you haven't slept enough, you can experiment with a Rem rebound and "spend more time in dormant Rem than [you] normally", explains Warner. "A rebound Rem generally leads to lively dreams and nightmares that make rest more difficult."
The more you are deprived of sleep, the more there is an effect on your sleep. According to the Sleep Foundation, "Dormants who have been deprived Out of three to six hours of sleep, only a nrem rebound. SEPUTION OF 12 to 24 hours of sleep deprivation increased REM and NREM sleep, while more than 96 hours of sleep deprivation led to a significant REM rebound. ""AE0FCC31AE342FD3A1346EBB1F342FCB
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An inadequate sleep can cause health problems.
The Sleep Foundation says that adults between 18 and 64 should aim to sleepSeven to nine o'clock per night, while seven to eight hours are suggested for people over 65. And yet 35.2% of American adults say that they sleep regularly for less than seven hours per night, and almost half signal a feeling of sleep during the day between three and seven days a week.
An increased feeling of fatigue is not the only effect. "Sleep deprivation can have long -term effects on your health," warns Warner. "Memory problems, a low immune system, heart disease, depression, anxiety and being more subject to accidents are only some of the side effects not to sleep enough."
In fact, just a night ofsleep deprivation Can have a negative effect on these aspects of your health, in addition to your mood, your libido and your pain threshold - as well as the nightmares triggered by a REM rebound.
Creation - and stick to - a healthy sleep routine is important.
To avoid nightmares and negative effects on your physical and emotional health, there isMany lifestyle adjustments You can do if you don't sleep enough. Create - and adhere to -A sleep routine is essential; This includes the fixing of regular sleep and awakening times, to relax before going to bed with a book or a bath, to stay away from the screens at night and to abstain from certain foods.
If you experiencehard to fall asleep or insomnia due to factors such as stress, eating habits, or even as aLong -term cocovated effect, there are ways to mitigate it. Your health care provider may want to give you a physical examination, possibly including a blood test, to exclude potential disease, as well as ask your sleep habits. They can even make you undergo a sleep study.
If you are prescribed for free sleep assistance or additional, be warned that if you are dealing with nightmares,melatonin supplements could worsen them. Ask your doctor if therapy can be useful: according to the Mayo clinic, "cognitive behavioral therapy for insomnia (CBT-I) isGenerally recommended Like the first line of treatment, "and" is just as or more efficient than sleep drugs ".
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