Sleep

1. The Role of the Nervous System in Sleep and Sleep Cycles
Sleep is orchestrated by the central nervous system, in particular by specific brain structures:

The hypothalamus: regulates the biological clock and melatonin production.
The brainstem: controls the alternation between waking and sleeping.
The autonomic nervous system: balance between the sympathetic (awakening) and parasympathetic systems (relaxation and sleep).
Sleep Cycles: An Essential Balance
Sleep is divided into cycles of about 90 minutes, each consisting of several phases:

Light sleep (stage N1 and N2): Transition from wakefulness to deep sleep.
Deep sleep (stage N3): Essential phase for physical recovery and strengthening the immune system.
REM Sleep (REM): Associated with dreams and memory consolidation.
A good sleep is based on the fluid alternation of these cycles, influenced by the nervous system.

2. The Influence of Melatonin and the Biological Clock
Melatonin: The Hormone of Sleep

Produced by the pineal gland, it is released in response to darkness.
Regulates the circadian rhythm and facilitates falling asleep.
Its production is reduced by the blue light of screens and stress.
Biological Clock: The Circadian Rhythm
Managed by the hypothalamus, it regulates sleep/wake cycles.
Works in response to natural light (day = awake, night = rest).
A shift (night work, jet lag, poor sleep hygiene) disturbs sleep.
Tip: Exposure to natural light in the morning and avoid screens in the evening to better synchronize your biological clock.

3. Effects of Stress and Screens on Sleep Quality

Stress and Sleep: A Vicious Circle

Stress activates the sympathetic nervous system, delaying falling asleep.

Increased secretion of cortisol, inhibiting melatonin and increasing wakefulness.

May cause insomnia, night time waking and chronic fatigue.

Screens: An Enemy of Sleep

Blue light from screens reduces melatonin production.

Cognitive hyperstimulation (social networks, videos) maintains the awakening.

The ideal: avoid screens at least 1 hour before sleeping.

4. Tips to Improve Sleep through Better Regulation of the Nervous System

Life and Sleep Hygiene

Exposure to natural light in the morning.

Limit caffeine and excitants after 4pm.

Regular bedtime routine to stabilize the biological clock.

Eat a light dinner and avoid alcohol that disrupts sleep cycles. 🧘‍♂️ Relaxation Techniques to Activate the Parasympathetic System

Deep breathing (cardiac coherence): calms the nervous system.

Meditation and mindfulness: promote relaxation before bedtime.

Gentle stretches or yoga: relax the muscles and prepare for sleep.

Relaxing reading rather than a bedtime screen.

Gift Bonux: Taking magnesium can help regulate the nervous system and improve sleep.

Conclusion

Quality sleep is based on a well-balanced nervous system, a well-regulated biological clock and effective stress management. By adopting habits that promote relaxation and reducing stimulants (screens, stress, exciters), it is possible to significantly improve the quality of his sleep.

To remember:

The nervous system regulates sleep cycles.

Melatonin is essential, but sensitive to light and stress.

A healthy lifestyle and relaxation techniques promote restful sleep.