The importance of sleep is evidently because it's required to rest our body, muscles and brain. Sleep regulates hormone production, It´s when Growth hormone is released to maintain and repair muscles and reduce belly fat. Generally speaking being awake is catabolic and being asleep is anabolic, growing your muscles, bones and tissues keeping you young. That's the reason unless you give your body the right amount and quality of sleep it needs, you are not going to have to body and health that you want.
Nutrition & hormones:
Cortisol is the stress hormone, the anti sleep hormone, that's why we must avoid the habits that raises cortisol close to bed time.
- Magnesium - Vitamin C - Vitamine B6 - Chamomile, antipain and sedant.
Melatonin is the sleep hormone, and serotonin is the building block. It's precursor, is the amino acid tryptophan.
Growth hormone, is the rejuvenating hormone, anti aging hormone that protects protein. What part of your body is protein: Bones, muscle, skin, tendons, ligaments, nails, hair,... that is released during the night in the absence of insulin.
Growth hormone slows down the aging process. What affects growth hormone:
Arginine amino acid increase growth hormone
Cortisol and endocrine disruptors (herbicides and pesticides) reduces Growth hormone.
- Calcio deficiency can disturb REM sleep - Vitamin D deficiency can create sleepiness during the day, and this can reduce the quality of the sleep during the night. - Selenium: Critical for Thyroid function and inmune system
We sleep in cycles that last 90 minutes, where there are 3 phases:
Deep sleep; First stages in the night, the most restorative.
About 20-25% (until 35%). Deep sleep is considered the most restorative and rejuvenating stage of sleep. This is the stage where your muscle repair and growth takes place, your body is relaxed, blood pressure lower, and it’s also harder to wake you up
REM sleep: REM is short for rapid eye movement. This is the stage of your sleep that is associated with dreaming, but also with memory consolidation, learning and creativity. In other words, this is the stage that energizes your mind. The amount of REM sleep one gets varies a lot, between nights and between individuals. However, it usually makes up about 20-25% of your total sleep time. By the way, the amount of REM sleep is one of the things that can decrease with age.
Light sleep, It´s a transition phase where it´s easy to wake up.