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Sleep extra

Fasciatherapie F.I.T.

Brainwaves 

Brain activity can be measured by brain waves. These are small electrical currents that can be measured by the number of vibrations or waves per second. Brainwaves are expressed in Herz (Hz) and can be divided into five different categories based on the number of Hz: 

  • Gamma Waves: 38 to 80 Hz 

  • Beta Waves: 14 to 38 Hz 

  • Alpha Waves: 8 to 14 Hz 

  • Theta Waves: 4 to 8 Hz 

  • Delta Waves: 0.5 to 4 Hz 

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The brain waves become higher as attention is directed more outwardly. While delta waves often occur during deep sleep, theta waves occur just before waking up or falling asleep. Alpha waves are mainly measured during relaxation and daydreaming, while beta waves are most often measured when you experience stress and gamma waves when you are concentrating on something.  

(Source: www.braininstitute.nl/het-brein/terms-of-concept/hersenwaves/) 

 

The more you are in the orange or red area (fast brain waves: worrying, stress, fear, panic) during the day and especially in the evening, the more difficult it is to get into a deep sleep at night. It makes sense to be in the yellow zone regularly during the day. Then you cross the border from awake to sleep more easily in the evening and enjoy a deep sleep. 

 

Quote: sleeping problems are noticeable at night but are caused during the day

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Sleep at noon

  • A power nap of up to 20 minutes is very good. This ensures that the working memory is emptied so that you are fresher and clearer afterwards. What you have learned before is well stored. Tip: take coffee just before going to sleep, it takes 15 minutes for the effect of coffee to start: you wake up extra fit.

  • Sleep between 20 and 70 minutes and wake up with an alarm clock: you wake up in your deep sleep, you probably won't feel fit.

  • Sleeping a whole wave of sleep (90 minutes) You will wake up refreshed, but chances are that you will sleep less well at night because you have broken down the substances that are built up by movement. There is therefore less 'sleep debt'.

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Fasciatherapie F.I.T.

sleep pressure buildup

Fasciatherapie F.I.T.

sleep in the afternoon

Sleep and weight

If you sleep badly you will be more tired during the day, so you will do less and need less energy. But when you are tired you will have a stronger urge for (unhealthy) food and less resistance to sweet. Poor sleep stimulates the production of a hormone that makes you hungrier. So you will take in more calories. More energy intake and less energy expenditure will ensure that the energy is converted into fat and you will probably gain weight. Conversely, losing weight will benefit sleep.

 

 'Replacing one hour of TV for one hour of sleep results in 7 kg weight loss per year'

 

Sleep and hypersensitivity

The sensitivity of the nervous system side may be increased. You can notice this by irritability, sensitivity to pain, bad against bright light, crowds, strong smells and sounds. We call this sensitization. Sleep is disturbed in 50-80% of people with chronic pain. What is cause and what is effect, probably the chicken and the egg? The deep sleep phase in particular is important to calm down the nervous system so that the hypersensitivity disappears. Extra relaxation (eg slow yoga/meditation), especially in the evenings, is essential for this.

 

Sleep Disturbance:

  • Difficulty falling asleep:

Causes: Usually due to too much stress, too little exercise or screens on for too long

  • Difficulty sleeping through

Causes: alcohol, caffeine, worrying, intestinal parasites

  • Wake up early

Causes: depression, chronic inflammation, too much to do, nicotine craving (in smokers)

  • Getting enough sleep but not waking up rested

Causes: Missed the super sleep (22.00-02.00), apnea, poor quality sleep (eg sleeping medication or stress), You have slept too long, you wake up to the cortisol (activation hormone), you feel less fit. Advice: quickly into the light / outside and move a lot.

 

Tired or sleepy?

Sleepy is that you can fall asleep like that. If you have that during the day, it can be a sign of serious sleep deprivation, apnea or narcolepsy.

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If you are tired, you will experience little energy, but you will not fall asleep just like that.

You can have physical fatigue due to heavy physical strain. But there are many possible causes of fatigue: gloom, experiencing no challenges in life, anemia, nutritional deficiencies (D3, B12, magnesium, ferritin), pain, hormonal problems (especially thyroid, estrogens), chronic low-grade inflammation, medications.

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