The Phases of Sleep and Restful Sleep
Sleep is a crucial activity for maintaining good health and is made up of several cycles that are repeated throughout the night. Each cycle consists of four phases, of which only the last one represents REM (rapid eye movement) sleep. The phases of sleep are:
- Phase 1 NREM: This is the stage of superficial sleep, in which the body relaxes by slowing down vital functions.
- Phase 2 NREM: This is the stage in which the sleep state begins, disconnecting from the external world and further slowing down vital functions.
- Phase 3 NREM: This is the stage of deep sleep, in which the body minimizes its vital functions and rests from daily activity, recharging its energy and regenerating its tissues and functions.
- Phase 4 REM: This is the stage of processing the information acquired during the day and consolidating memories. In this phase, most dreams appear.
To get restful sleep, it is essential to have 7-8 hours of sleep, as a shorter duration would mean a reduction in the number of cycles and/or the possibility of interrupting one of them, which would have a negative influence on the quality of sleep and rest.
The Role of the Endocannabinoid System in Sleep Regulation
The endocannabinoid system plays a vital role in regulating the sleep-wake cycle and the different phases of sleep. Fluctuations in the concentration of the main endocannabinoids in the brain are related to the sleep-wake cycle, in particular, Anandamide, which is more concentrated at night, promoting the appearance of slow brain waves.
CBD and Sleep
CBD could represent a very effective tool for improving sleep quality due to its different properties:
- Physical relaxation: CBD has a hypotensive effect that facilitates muscle and nervous system relaxation.
- Mental relaxation: CBD has a hypnotic and anxiolytic effect, modulating the serotonergic system.
- Modulation of the Endocannabinoid System: CBD increases the levels of Anandamide, which influences the state of sleep and helps to regulate the hormonal system and the regulation of psycho-physical stress.
Studies show that CBD can alleviate sleep problems or improve sleep quality, increasing its duration and reducing night-time awakenings. CBD can also improve sleep problems related to phase 3 NREM sleep.
How to Facilitate Restful Sleep
To facilitate restful sleep, it is essential to take CBD internally, especially through sublingual use. It is advisable to start with a low to medium concentration of CBD oil (5%-10%), initially using minimal doses and gradually increasing the amount of drops until the effect appears. Other good practices to facilitate restful sleep include:
- Eating habits: eat light meals such as vegetables, allowing at least 2 hours before going to bed.
- Avoiding the intake of stimulating substances such as coffee, alcohol, or tobacco during the night.
- Stopping any stimulating activity one hour before bedtime.
- Avoiding the use of electronic screens in the last 1-2 hours before bedtime.
- Going to bed and getting up at regular times, keeping a routine.
- Sleeping in a dark and quiet environment.
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