¿Qué es el sueño profundo y cuánto necesitamos de este para descansar 'bien'?


 

De las ocho horas de sueño que un humano debe dormir, sólo en dos de ellas se descansa y se recuperan fuerzas.


Existen muchas aplicaciones para smartphones que te ayudan a monitorear tu sueño, y precisamente la empresa que creó Jawbone Up nos explica cómo trabaja su aplicación y qué le sucede científicamente a nuestro cerebro mientras dormimos.

Estas aplicaciones monitorean nuestros movimientos mientras dormimos y los dividen en dos fases:

1. Sueño ligero: cuando más te mueves

2. Sueño profundo: cuando menos te mueves

Pero lo que realmente sucede en nuestro cerebro son mucho más de dos fases, de hecho son cuatro (aveces cinco.)

 

Fase 1

Comienzas lentamente a dormirte.

  • Tus músculos se relajan.

  • Tienes sueños ligeros.

  • La proporción en el sueño total: 5%


¿Y en la aplicación? Te mueves bastante y esta la registra como el sueño ligero.


Fase 2

La segunda fase del sueño ligero.

  • Tu respiración y los latidos del corazón se vuelven más lentos.

  • Tu temperatura corporal cae un poco pero tu cuerpo continua activo.

  • La proporción en el sueño total: un gran 50%


¿Y en la aplicación? Te sigues moviendo mucho durante esta fase, la aplicación lo registra como sueño ligero.

Fase 3:

Esta es la fase oficial del sueño profundo.

  • Tu corazón y la respiración se ralentizan aun más.

  • Tus músculos se relajan y tu cuerpo apenas se mueve.

  • Tu cerebro es mucho menos activo ahora: no sueñas.


¿Y en la aplicación? Como nos movemos muy poco, la app lo registra como el sueño profundo.

¿Qué sucede durante el sueño profundo?

Durante el sueño profundo, toda la energía se dirige a recargar nuestras baterías: tus riñones limpian tu sangre, tus órganos se desintoxican, las células son reemplazadas, las heridas se curan, los tejidos musculares se reconstruyen. Y además, consolidas tus recuerdos.

Si tienes muy poco de este sueño profundo, tu sistema inmunológico se debilita. Y si obtienes demasiado puedes sufrir de fatiga, apatía e incluso depresión.

Y aquí la sorpresa: un sueño balanceado y saludable requiere simplemente el 20% del sueño completo. Eso es cercano a las 2 horas en un sueño de 8 horas.

Fase 4 (sueño REM o Rápido Movimiento Ocular en inglés)

En la fase REM del sueño, el cerebro vuelve a activarse. Tan activo como durante el día: soñamos intensamente durante esta fase.

No se sabe a ciencia cierta qué nos hace el sueño REM pero parece que juega un rol clave en el almacenamiento de memorias y balanceo de nuestras emociones. Y cubre el 25% del sueño total.

¿Pero esta fase la registra la aplicación?

La fase REM es una fase paradójica. El nombre indica que es un movimiento rápido de los ojos: nuestro cerebro está activo y nuestros ojos también lo están. Pero nuestras extremidades no lo están. Secretamos una hormona que nos pone efectivamente en un estado narcótico: como en el sueño profundo, nuestro cuerpo todavía yace.

Por lo que la aplicación simplemente registra esta fase como "sueño profundo". No puede ser separada, la aplicación no monitorea tus ojos ni mide la actividad cerebral, necesitas un electroencefalograma para eso.

Entonces, como la aplicación no puede registrar la fase 3 para saber cuanto realmente hemos dormido profundamente echémosle un vistazo a las proporciones ideales:

  • Sueño profundo 20% + Sueño REM 25% = 45%.


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  1. Manuel José Pérez Pérez Montes28 de noviembre de 2017, 22:13

    Muchas gracias por su información me ha sido muy útil para comprobar qué tal duermo .
    yo por desgracia me sale una media de 5 horas y media al día de sueño, con un profundo de un 20%

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  2. En una polisomnografia se detecta 473 m sobre un tiempo total de 496 m.
    Se registra una latencia del sueño de 13.5 m así como una vigilia una vez iniciado el periodo de sueño de 8.5 m, registrándose 15 microdespertares/h. Presenta las siguientes proporciones de las fases del sueño: fase N1 3.6% (17 m), fase N2 67.8%(320.5 m), fase N3 8.9% (42 m)y fase REM 19.8%(93.5 m) .
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