Man sleeps a third of his life. This seems like quite a lot, but good sleep is vital. Some important processes take place during sleep. Regeneration of body tissues in the first part of sleep. During the second part of sleep, the brain ensures that the experiences are placed in the correct memory banks. This creates new brain connections. Creative solutions to problems become possible. There is also an increase in cognitive abilities. Good sleep requires a number of conditions such as a dark environment and a full stomach. Many sleep problems can be prevented by a simple sleep ritual.

Stress and sleep

Healthy sleep quality is important to, among other things, reduce the effects of stress and increase intelligence. Stress causes worry. This then causes poor sleep. As a result, people do not have a good night’s sleep when they get up, which in turn causes stress.Physiologically the following happens:

• Adrenaline increase.
• Breaking the sleep rhythm.
• Growth hormone and testosterone (regenerative processes that take place in the first sleep phase (4.5 hours)) decrease.
• In the second phase of sleep we see that psycho-emotional and memory neuroregulation takes place. If this phase is missing, we see that problem solving is lacking and that intelligence declines.
• Cortisol levels too low when waking up. Resulting in a shortage of energy.

Worrying can be reduced by performing the same actions every day before going to sleep. It helps to focus on breathing during the first few minutes in bed.

Flip flop

The time when you fall asleep depends on when you have to get up again and the amount of sleep time spent in between.

The timing of falling asleep depends on:

• Accumulation of fatigue
• Circadian melatonin production process.

Adjusting circadian processes is difficult for humans (jet lag effect). If both processes are at their peak at the same time, then the time to fall asleep is optimal. When you fall asleep, there is an increase in brain activity. The neocortical perception is not possible because the activity of the brainstem increases. Scientists call this the flip-flop switch. [1] The actual sleep center is the VLPO (ventra-lateral pre-optic nucleus), which is located in the hypothalamus. As soon as the VLPO is active, it inhibits two parallel pathways that run via the mecencephalon to the neocortex. As soon as the VLPO is stopped, the arousal system becomes active again.

This arousal system consists of:

• The nuclei of Raphi and the locus ceroeleus
• Reticular formation

Orexin

The hormone that operates the flip-flop switch is orexin:

• Orexin is a hormone
• Orexin is produced in the hypothalamus.
• Orexin ensures ‘being awake’.
• Orexin causes the aurosal increase in body temperature.
• Orexin creates ‘a desire to eat/appetite’
• Orexin reduces body weight
• Orexin is inhibited by leptin (hormone) which is produced by the adipocytes (fat cells) after eating. One should eat before going to sleep and exercise before eating! The body indicates it exactly.
• Narcolepsy (sleeping sickness) is caused by a disruption of orexin production.
• Bulimia attacks occur in people who have an increase in orexin production in the wake-up phase (see below).

Waking up 80 times a night

During sleep, humans wake up an average of 80 times. This wake-up phase is built in by evolution. After all, during sleep one could be ambushed by enemies. Sleep is a situation of extreme helplessness and vulnerability. Waking up briefly to see if there was any danger was necessary. This awakening phase lasts 1-3 seconds and is not remembered the next morning. However, if something is observed during this awakening phase that requires attention, one is immediately awake. However, what requires attention depends on gender:

• Women respond to ‘to tend and be friends’. For example, they respond to the baby’s cries.
• Men are more inclined to fight. They hear trouble and respond with an adrenaline rush. [2]

light

Twilight (yellow light) is necessary to sleep well. Serotonin is then converted to melatonin, the sleep hormone. For the production of the wake-up hormone; cortisol, the perception of light through the still closed eyes is important. That is why blackout curtains and a light alarm clock can provide a good solution and contribute to a healthier life and higher intelligence.

‘Social jet lag’

Not everyone has the same sleep rhythm. There are people who go to sleep between 9:00 PM and 10:00 PM (larks) or get up around 12:00 PM and 1:00 PM (owls). When a lark has to stay up late due to work, for example, or an owl regularly has to get up early, social jet lag occurs. Consequences can be:

• Premature aging (low-grade inflammatory reactions, arteriosclerosis, etc.)
• Production errors
• Disruption of cortisol and/or growth hormone

Due to working hours, school hours, etc., everyone more or less suffers from a mandatory social jetlag.Women remain more consistent in their sleep patterns throughout their lives. Men change this much more strongly. Most males are larks first, owls during adolescence, and later become more larks again.

Falling asleep process at a glance:

• Melatonin production increases due to the conversion of serotonin due to darkness.
• Leptin production increases after eating
• Orexin reduces and
• The flip-flop switch is turned
• The blood flow from the warm body core goes to the periphery.