Sleep stages: regulate them with CBD
In this article we will talk about the different stages of sleep and how to regulate them with CBD. For many people, falling asleep is a challenge, so they are always on the lookout for alternative therapies that do not produce adverse side effects.
We must take into account that heart rate variation can be a factor that influences the quality of sleep. However, there are many other aspects to consider, so it is essential to know the phases of sleep.
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What are the 5 stages of sleep?
Not everyone knows that there are two types of sleep: REM (rapid eye movement) and non-REM (non-rapid eye movement). However, many people are unaware that non-REM sleep is divided into four stages, through which it cycles through the night.
The amount of time you spend in each of these stages, as well as the stage you wake up from, can have a significant impact on how well you sleep. It can also influence how much energy you have during the day. The following is a detailed analysis of the five stages of sleep and their importance.
You begin stage 1 non-REM sleep when you initially fall asleep. Slow movement of your eyes under the eyelid and lack of muscle movement characterize this phase. It is worth mentioning that this stage of sleep is known as “twilight”, when you are likely to be aware of some of the activities around you. This is a light stage of sleep, so noises or other interruptions can usually wake you up.
It is another of the phases of sleep, specifically, the point at which you are completely unconscious and unaware of your surroundings. Heart rate and breathing slow down or stop completely in this phase. In addition, body temperature tends to drop, while eye movements decrease or cease altogether.
In stage 3, brain waves slow down, with only a few bursts of activity. As you enter this stage you find yourself in a state of deep sleep, where your muscles relax and your breathing slows down even more. It’s hard to wake up from this stage of sleep, so you may feel disoriented if an alarm or other interruption rudely awakens you.
Stage 4 is a much deeper stage of sleep, where brain waves are slower. People who are in this phase of sleep are more difficult to wake up. It is believed that tissue repair takes place during this stage of sleep and that hormones that help with growth are released.
REM sleep is the final stage of sleep, i.e. stage 5. It is during this cycle that human beings dream. Breathing becomes shallow and rapid as the eyes move quickly under the eyelids.
During REM sleep, there is a variation in heart rate. In other words, blood pressure and pulse rate increase. Not only that, the arms and legs become immobile, which prevents you from being able to physically realize your fantasies if you are dreaming.
It is also believed that this stage, like dreams, stimulates the memory and learning centers of the brain. They may even provide a means for the brain to retain and sort information. About 90 minutes into the sleep cycle, REM sleep begins.
How long is the sleep cycle?
The length of each sleep cycle varies during the night, but the average sleeper will go through each stage of sleep several times before waking. Because we are constantly waking up, people with sleep disorders such as obstructive sleep apnea may not reach deeper stages of sleep as often as they should.
This can result in the body’s inability to repair the damage, less sleep and more exhaustion when you wake up and during the day. Lack of deep sleep may be causing symptoms such as mental confusion, inability to concentrate, need for naps, irritability or lack of concentration.
Can sleep stages be regulated with CBD oil?
The sleep promoting properties of CBD are indisputable. Every day, thousands of anecdotal reports of consumers praising CBD products for their ability to help them sleep flood the Internet. But how does this work in practice? Here’s how CBD oil can help you get a better and more enjoyable night‘s sleep.
CBD oil slows down your neurological activity at bedtime
Chances are you’ve experienced it before: you’re lying in bed, planning your next meeting, interview, exam or presentation. Your mind will not stop generating thoughts about the event, no matter how hard you try. However, CBD is one of the most effective products for calming those racing thoughts before resting.
A process comparable to that which causes anxiety symptoms is responsible for these thoughts. In addition, the increased electrical activity in the brain is due to excessive synthesis of neurotransmitters such as glutamate. This electrical activity creates a flood of thoughts and emotions, making you feel aware and awake.
But if you use CBD oil, this cannabidiol will reduce the electrical activity in your brain, making you feel more relaxed and tired. As a result, you will have a significant impact on your ability to sleep at night.
For best results, take CBD at least an hour before bedtime to allow it to work. You can combine CBD oil with other recommendations for better sleep, such as avoiding the phone or computer for at least an hour before bedtime. You can also do meditation or yoga, and avoid blue light sources at night.
Eliminate common causes of insomnia
Chronic pain is one of the most common causes of insomnia. While discomfort can make it difficult to fall asleep, it also has a less obvious effect on the quality of your sleep. Moving in the middle of the night sends pain signals that can wake you up.
This may not be enough to wake you up completely, but it will prevent you from getting the deep sleep we talked about in the sleep phases, which you need to feel rejuvenated the next morning. This can make you feel tired when you wake up, even if you’ve slept through the night.
Helps you sleep longer
If you don’t know how to sleep better, you’ll be happy to know that studies have found that CBD not only helps you fall asleep, but also helps you stay asleep. The “circadian rhythm,” which keeps us awake by releasing a sequence of hormones and neurotransmitters throughout the day, regulates our sleep cycles.
It stimulates the release of a different set of neurotransmitters at night, allowing us to fall asleep. However, the circadian rhythm can be disrupted by chronic stress and worry. It is not uncommon for the rhythm to kick in too early in the morning, prompting us to wake up before we are ready. If you keep waking up at the same time every night and can’t get back to sleep, you probably suffer from this type of insomnia.
Fortunately, CBD is known to affect the circadian rhythm by regulating it. Studies have found that CBD helps to reset the circadian cycle, preventing us from waking up too early. As a result, you will get a longer and more restful sleep.
CBD oil should be used for a long time to get the best results. Keep in mind that the circadian rhythm is a complicated system that takes time to adjust to. CBD oil can take up to two weeks of consistent use before you start to notice its benefits.
Why sleep is good for your health?
We have already talked about how to regulate sleep with CBD oil; but it is also important to understand why sleep is good for your health. Beyond the fact that you can use sleep trackers to measure the quantity and quality of your sleep, you need to know how getting a good night’s sleep benefits your health.
Getting enough sleep is essential for your health and well-being to remain optimal. In fact, sleep is as important to your health as regular exercise and a well-balanced diet.
In many other countries, the pace of modern life does not necessarily take into account the importance of getting enough sleep. However, it is essential that people make a concerted effort to get enough sleep on a regular basis.
The following are just a few of the many benefits health specialists have linked to a good night’s sleep:
Getting a good night’s sleep improves your productivity and concentration
Getting enough sleep has been linked to better concentration, productivity and cognition in several research studies. In fact, in the early 2000s, scientists conducted a series of studies on the consequences of sleep deprivation. Studies revealed that sleep is related to a number of brain activities, including:
In addition, it has also been found that children’s sleep patterns can have a direct impact on their behavior and academic performance. All according to a 2015 study.
Allows you to better regulate calories
Similar to what happens when you gain weight, getting a good night’s sleep can help you consume fewer calories during the day. For example, according to a study on sleep deprivation, sleep patterns influence appetite hormones. Therefore, when a person does not get enough sleep, his or her body’s ability to regulate food intake is hindered.
Makes you less likely to gain weight
The link between weight gain, obesity and lack of sleep is not entirely clear. However, obesity and poor sleep patterns have been linked in a number of research studies over the years.
A study published in the journal Sleep MedicineTrusted Source found no link between obesity and lack of sleep. Many previous studies, according to this study, have not adequately taken into account additional aspects, such as:
- Alcohol consumption
- Having type 2 diabetes
- The level of physical activity
- Long working hours
- Sedentary life
What is a fact is that lack of sleep can affect a person’s desire or ability to lead a healthy lifestyle. Despite this, it is important to clarify that it is not always a direct cause of weight gain.
You have better athletic performance
In case you didn’t know, your athletic performance can be improved by getting enough sleep. Adults need 7 to 9 hours of sleep per night, according to the National Sleep Foundation. For athletes, they may need up to 10 hours. As a result, getting enough sleep is as crucial for athletes as getting enough calories and nutrients.
In addition, your body recovers during sleep. Other advantages include:
- Improve performance intensity
- You also get more energy
- You become faster
- Improve your coordination
- Your mental function also improves
Helps you with your emotional and social intelligence
People’s emotional and social intelligence is related to sleep. Put another way, if you don’t get enough sleep, you are more likely to have trouble detecting other people’s emotions and expressions.
Research on emotional empathy examined people’s reactions to emotional stimuli. The researchers came to the same conclusion as many other studies: when people don’t get enough sleep, their emotional empathy is deficient.
You have a lower risk of heart disease
High blood pressure is a risk factor for heart disease. The good news is that getting enough sleep each night allows your body’s blood pressure to regulate. This can help you reduce your risk of sleep-related diseases, including apnea, and improve your overall heart health.
Sleeping well prevents depression
Scientists have long been studying the link between sleep and mental health. There is a link between lack of sleep anddepression, according to a study on poor sleep quality and suicides. This research looked at patterns of death by suicide over a ten-year period. It was concluded that lack of sleep is an important factor in many of these deaths.
How to sleep better?
So far we have seen the different stages of sleep and how to regulate them with CBD. We also talked about the benefits of getting a good night’s sleep. Finally, we want to give you some tips that will help you sleep better and perform better during the day.
Don’t take naps during the day
If you have trouble sleeping, you may feel inclined to take a nap during the day to make up for lost time. Unless you feel dangerously tired, driving or operating machinery, for example, this usually does more harm than good because it makes it difficult to sleep at night.
If you feel fatigued during the day, get up and go for a walk to get some fresh air, or do something difficult for a few minutes, like a crossword puzzle or Sudoku. If you nap during the day, it will be harder to fall asleep at night.
If you’re not tired, get up
Don’t go to bed at night worrying if you have trouble sleeping. Get out of bed for a few minutes and have a drink, without sugar or caffeine of course, before going back to bed when you are most tired.
Set up a plan to get in shape
Healthy eating and regular exercise are two excellent ways to improve your sleep quality. However, you should be sure to schedule your meals and workouts so that you don’t work out or eat a large meal after midnight. Doing any of these things too close to nighttime can keep you from sleeping.
Consider keeping a sleep diary
How well you sleep is affected by the amount of noise, light and distractions. The time you eat and the temperature of your room can also play a role. Keeping a sleep diary to record the conditions when you went to bed the night before will help you look back and evaluate what worked for you.
It will also let you know what hasn’t worked for you in the past. In addition, this sleep diary allows you to examine how your sleep differs from night to night, as well as identify sleep patterns.
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