Some people have the Altered sleep cycle. From sleeping late, not being able to sleep, sleeping with intermittent sleep cycles, or sleeping too much, in the long term anyone can affect the health of the individual. The causes for the existence of these phenomena are several, and from psychology they explain to us What causes an interrupted dream.
There are cases in which this eventual, and that is not the problem. The conflict begins when it is something recurring and affects the quality of life of people, since this Night vigil It can be related to depressive episodes, anxiety, excessive use of social networks or addictions.
Night awakening
Are The times a person wakes up during the night. Although one or two short awakenings can be considered normal, an excessive number interrupts the natural cycle of sleep and can generate fatigue during the day. The analysis of this indicator helps detect disorders such as fragmented insomnia.
Awakening after the start of sleep
This parameter measures the total amount of time that remains awake after having fallen asleep for the first time. For example, if someone falls asleep at 22:30, wakes up at 1:00 and falls asleep at 1:45, that period is 45 minutes. How much Higher is this time, less is the quality of rest.
Sleep efficiency
It is calculated by dividing the time that really falls asleep by the total time that remains in bed. For example, if someone is lying eight hours but only sleeps six, their sleep efficiency is 75%. An efficiency greater than 85% is considered healthywhile low values can indicate sleep disorders or night anxiety.
The Dr. Daniela Silva, Internal Medicine Specialist of Men’s Health, In adulthood one can wake up up to 5 times per night with the end of each sleep cycle. These periods of time we are awake are so short that they forget. Or at least, that’s normal: When they become periods in which the dream cannot be reconciled, it is already a problem.
The causes of this phenomenon
Among the many causes that can cause an interrupted dream, the stress It is one of the most frequent. As explained by Dr. Stella Maris Valiensi In an interview with Infobae, Stress acts throughout the day and generates both hormonal and neurological alterations that directly affect night rest.
“Stress modifies the balance of hormones and neurotransmitters, altering the hypothalamus-hypophysical-supranal system, which generates a fragmented dreamearly awakenings and even, in some cases, total insomnia. It can hinder both the beginning of sleep and its maintenance and is also associated with nightmares, which are a form of REM DREAM PARASOMNIA”Said the specialist.
Another relevant psychological factor is the depressiona disorder intimately linked to sleep alterations. Many people with depression have insomnia, interrupted dream or difficulties in achieving a repair break.
The addiction to social networksan increasingly common habit before sleeping. The use of mobile devices before bed Melatoninthe hormone that regulates the natural rhythm of sleep. This artificial stimulus can delay sleep conciliation and reduce its quality.
On the other hand, the negative thoughtseither about your own rest or about personal problems, they can keep your mind active and worried. This state of mental alert makes it difficult to relax enough to fall asleep and hold a deep sleep.
In addition, there are Medical and physical conditions They can also generate awakenings during the night. Some of the most common are sleep apneahe acid refluxexcess abdominal fat, coldsthe Night urinary frequencya Inadequate ambient temperature or even the Age.
In particular, the sleep apnea It is a respiratory disorder that causes pauses in breathing while falling asleep. These interruptions can generate sudden and recurring awakenings, affecting sleep cycles and hindering a continuous and deep rest.
Sleep tips all night
It is key to differentiate between Night awakening which are normal and those that really affect the quality of life. If sleep interruptions are accompanied by constant fatigue, difficulties in concentrating or rendering during the day, or Anxiety and depression symptomsit is recommended to consult with a specialized professional health or sleep medicine.
In this sense, doctors Stella Maris Valiensi and Mariana Monczor offered a series of recommendations to improve rest. Among them, they stand out Maintain regular sleeping schedules, waking up every day at the same time, even on weekends.
It is also important to create a Suitable environment for sleep: A silent, dark and comfortable temperature room. It is advisable to avoid heavy meals near bedtime and Do not consume caffeine After 17:00. Also, it is convenient limit alcohol consumptionsince you can interrupt the sleep cycle, and avoid stimulating substances during the afternoon.
Another key point is Don’t spend too much time in bed: If you do not sleep in 20 or 30 minutes, the ideal is to get up, change your atmosphere, perform some relaxing activity and then try again. The naps, if they are made, must be brief, of no more than 30 minutes.
It is also beneficial incorporate physical exercise regularlypreferably in the morning, and reduce exposure to screens at night. Establishing a night routine that prepares the body and the mind to sleep, along with relaxation practices, can be of great help.
Finally, it is fundamental Avoid self -medication to reconcile sleep, since the problem can worsen if it is not properly.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
