{"id":59893,"date":"2015-07-24T18:56:32","date_gmt":"2015-07-24T18:56:32","guid":{"rendered":"https:\/\/www.chronobiology.com\/the-basics-of-your-sleep-cycle\/"},"modified":"2024-07-18T15:21:41","modified_gmt":"2024-07-18T22:21:41","slug":"le-basi-del-ciclo-del-sonno","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/it\/le-basi-del-ciclo-del-sonno\/","title":{"rendered":"Le basi del ciclo del sonno"},"content":{"rendered":"<p>Se avete mai passato la notte in bianco o avete avuto un neonato, sapete che il sonno \u00e8 importante. Senza sonno, le persone perdono le funzioni cognitive, sono ad alto rischio di incidenti pericolosi per la vita e sono anche pi\u00f9 inclini a sviluppare malattie croniche come il cancro e le malattie cardiache.<\/p>\n<p>Tuttavia, non \u00e8 importante solo la durata del sonno. Il nostro corpo \u00e8 in grado di gestire cinque fasi di un sano riposo notturno. Se queste fasi vengono interrotte o non si verificano a causa di un problema fisiologico, ci si pu\u00f2 sentire stanchi e privati del sonno anche dopo otto ore di sonno. Dormire nella giusta quantit\u00e0 e tipologia \u00e8 importante per il<a href=\"https:\/\/www.chronobiology.com\/about-chronobiology\/#CircadianRhythm\" target=\"_blank\" rel=\"noopener\"> ritmo circadiano<\/a> e per la salute generale.<\/p>\n<h2>I due tipi di sonno<\/h2>\n<p><img decoding=\"async\" class=\"alignright wp-image-6099\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-2-300x200.jpg\" alt=\"The Basics of Your Sleep Cycle 1\" width=\"401\" height=\"267\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-2-300x200.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-2-768x513.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-2.jpg 800w\" sizes=\"(max-width: 401px) 100vw, 401px\" \/>Sebbene esistano cinque fasi del sonno, esse possono essere classificate in due tipi: <a href=\"http:\/\/www.end-your-sleep-deprivation.com\/stages-of-sleep.html\" target=\"_blank\" rel=\"noopener\">REM, o movimento rapido degli occhi, e sonno non-REM.<\/a> Il sonno non REM costituisce circa tre quarti del sonno e presenta quattro fasi che possono essere distinte da un elettroencefalogramma, o EEG, un test diagnostico che rileva l&#8217;attivit\u00e0 elettrica del cervello. Il sonno REM, invece, \u00e8 un&#8217;unica fase caratterizzata da un&#8217;elevata attivit\u00e0 cerebrale e da un rapido movimento degli occhi.<\/p>\n<h2>Informazioni sul sonno REM<\/h2>\n<p>Il sonno REM \u00e8 la quinta fase del sonno e la pi\u00f9 importante. Durante il sonno REM, il corpo \u00e8 paralizzato ma gli occhi si muovono rapidamente, seguendo lo sguardo come se si sognasse. Inoltre, si verificano movimenti vaganti e altri movimenti che non si vedono durante la veglia.<\/p>\n<p>Il sonno REM \u00e8 il momento in cui si verificano i sogni e quindi \u00e8 un momento di elevata attivit\u00e0 mentale. Il cervello non solo elabora gli eventi del sogno e reagisce ad essi, ma crea anche l&#8217;ambiente del sogno. Le onde cerebrali durante il sonno REM sono ancora pi\u00f9 elevate di quelle che si osservano durante la veglia.<\/p>\n<h2>Le quattro fasi del sonno non REM<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-3.jpg\"><img decoding=\"async\" class=\"alignright size-medium wp-image-6110\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-3-300x300.jpg\" alt=\"The Basics of Your Sleep Cycle 2\" width=\"300\" height=\"300\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-3-300x300.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-3-150x150.jpg 150w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-3.jpg 544w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Durante il sonno non-REM il corpo non \u00e8 paralizzato e i movimenti oculari sono molto lenti. Durante il sonno non-REM, il corpo attraversa <a href=\"http:\/\/healthysleep.med.harvard.edu\/healthy\/science\/what\/sleep-patterns-rem-nrem\" target=\"_blank\" rel=\"noopener\">quattro fasi distinte che portano al sonno REM.<\/a> Durante la fase 1, si \u00e8 ancora in fase di addormentamento completo. Questa fase dura meno di sette minuti e si interrompe facilmente.<\/p>\n<p>La fase 2 del sonno non-REM \u00e8 la pi\u00f9 lunga e comprende quasi la met\u00e0 del sonno notturno. Un EEG somministrato in questo momento mostrer\u00e0 i fusi del sonno e i complessi K, onde cerebrali proprie dello stadio 2 del sonno. I fusi del sonno sono onde cerebrali strette e taglienti che si ritiene aiutino il dormiente a bloccare i rumori esterni, mentre i complessi K sono onde cerebrali ampie che si ritiene favoriscano il consolidamento dei ricordi. Questa fase \u00e8 nota anche come sonno leggero ed \u00e8 quella che costituisce la maggior parte di un sonnellino diurno.<\/p>\n<p>Gli stadi 3 e 4 sono noti come sonno a onde lente, a causa delle onde cerebrali lente e di elevata ampiezza. Le onde cerebrali dello stadio 3 sono meno numerose di quelle lente, man mano che il corpo si sviluppa fino allo stadio 4, quando le onde lente costituiscono pi\u00f9 della met\u00e0 di tutta l&#8217;attivit\u00e0 cerebrale. Questi stadi sono entrambi considerati sonno profondo.<\/p>\n<h2>Il ciclo del sonno REM e non-REM<\/h2>\n<p>Nel corso della notte si susseguono diversi cicli di sonno completi. Il corpo passa attraverso le fasi 1-4 del sonno non-REM e poi un breve periodo di REM nel primo ciclo. Il primo ciclo dura circa 90 minuti in totale. I cicli di sonno successivi prevedono periodi di sonno REM molto pi\u00f9 lunghi, fino a due ore.<\/p>\n<h2>E i pisolini?<\/h2>\n<p>Il<a href=\"https:\/\/www.chronobiology.com\/napping-beneficial-or-harmful\/\" target=\"_blank\" rel=\"noopener\">sonnellino<\/a> pu\u00f2 essere un ottimo modo per migliorare le funzioni mentali, se fatto nel modo giusto. Quando ci si sveglia dopo un sonno di fase 3 o 4, spesso si \u00e8 pi\u00f9 stanchi e intontiti di quando ci si \u00e8 addormentati, uno stato noto come inerzia del sonno. Per questo motivo, i medici e i ricercatori di <a href=\"https:\/\/www.chronobiology.com\/\" target=\"_blank\" rel=\"noopener\">cronobiologia<\/a> raccomandano alle persone di fare un pisolino <a href=\"https:\/\/www.psychologytoday.com\/blog\/between-you-and-me\/201307\/your-sleep-cycle-revealed\">per un determinato periodo di tempo.<\/a> Un sonnellino di 15-20 minuti, che attraversa gli stadi 1 e 2, rende meno stanchi. Se possibile, un pisolino di 90 minuti vi lascer\u00e0 ancora pi\u00f9 riposati, perch\u00e9 potrete attraversare un ciclo completo di sonno. Tuttavia, altre durate del pisolino potrebbero farvi sentire ancora peggio.<\/p>\n<p>Con il passare degli anni, le fasi del sonno cambiano in lunghezza e la <a href=\"http:\/\/www.habitot.org\/hab\/newsletter\/sleep\/sleep_over_the_lifespan_nrem_rem_ratio.html\">durata del sonno REM diminuisce costantemente con l&#8217;avanzare dell&#8217;et\u00e0.<\/a> Tuttavia, un sonno sano segue sempre questo schema generale. Se non riuscite a dormire almeno due cicli completi, vi sentirete esausti e avrete effetti negativi sulla vostra funzionalit\u00e0 e sulla vostra salute. Mantenere un ritmo circadiano sano, compreso un programma di sonno sano, \u00e8 importante per la salute psicologica e biologica.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Se avete mai passato la notte in bianco o avete avuto un neonato, sapete che il sonno \u00e8 importante. Senza sonno, le persone perdono le funzioni cognitive, sono ad alto rischio di incidenti pericolosi per la vita e sono anche pi\u00f9 inclini a sviluppare malattie croniche come il cancro e le malattie cardiache. Tuttavia, non [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":23638,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[225,234],"tags":[],"class_list":{"0":"post-59893","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-energia-it","8":"category-sonno","9":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Le basi del ciclo del sonno &#8211; Chronobiology.com<\/title>\n<meta name=\"description\" content=\"Your body fits five stages into a healthy night&#039;s rest. 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