The two things are included of the factors that interfere with your sleep cycle. Effect of coffee, for example, can be up to 10 hours after drinking, so you are experiencing sleeping difficulty and often wake.
It's a sign of disruption of the sleep cycle.
As a result, in addition to causing daytime sleepiness, disturbance at night also causes headaches, fatigue, lethargy, weakness, and so on. In the long term, it can lead to oxygen deprivation of the brain and heart, resulting in failure, and reduced intelligence and immunity.
Lack of oxygen to the heart can also cause nightmares.
Therefore, you need a normal sleep cycle according to your age. Sleep cycle at night should be marked of rapid eye movement (REM) and non-rapid eye movement (NREM) which appear to alternate between 90 to 110 minutes.
A good sleep has a REM cycle not more than 25 percent of total time. REM is a boundary between sleep and awakening when memory and response to light and sound are still there.
When you're in REM, eyes and other body parts don't break, so you're having a bad and restless sleep, easily awakened, and often dreaming. Eighty percent of these dreams can be recalled to the details.
Heart rate and breathing are also irregular. So, when you wake up, you'll feel headaches, eye fatigue, muscle aches in the neck, shoulders, chests, and joints, as well as a daytime sleepiness.
Meanwhile, in the cycle of NREM, a good sleep occurs, so you barely remember anything, including dreams. There're four levels of NREM. Levels one and two are the stages you experience most.
Meanwhile, in the levels three and four, the body shows a maximal resting state with secretion of growth hormone and others very important in the recovery process as they stimulate the new cells. Your thought is so bright; your body is fresh and energetic because of a deep sleep without interruption.
Your children are experiencing NREM sleep cycle at levels three and four longer, and it'll decrease with increasing age. For you, NREM sleep cycle is generally up to levels one and two, so you're easy to wake up and fall asleep.
Well, you who fall into the category of childbearing age shouldn't disrupt the normal sleep cycle with a less precise lifestyle.
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