Rest and sleep, same or different?

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What happens when we sleep?
When we sleep 2 hormones are secreted: GH (growth hormone) and testosterone. Both hormones help the muscle to regenerate. There is a third hormone, cortisol, which during sleep stops segregating to increase its levels when we are awake.

• GH (growth hormone or Growing Hormone): It is a perfect hormone that is stimulated by sleep and exercise, has among other functions: - Favor muscle regeneration by stimulating protein synthesis and increasing muscle mass - Encouraging the regeneration of cartilage and tendons - Encourage bone mineralization.
• Testosterone: Promotes muscle regeneration after exercise and gives physical and mental energy. Interestingly there is more release of testosterone when we sleep. With inadequate rest, the secretion of testosterone is up to 10% lower.
• Cortisol: Cortisol does just the opposite of GH, decreases muscle mass and decreases bone mineralization. The levels in the organism change throughout the day, rising at dawn and falling at midnight. In addition to the sleep-wake cycle, aerobic exercise, laughter and music decrease blood levels, coffee or lack of sleep on the contrary increase blood cortisol.
  And how does the body know the time of day it is to go segregating one or another hormone?
  The key is in melatonin. Melatonin secretes in an area of ​​the brain called the pineal gland. The pineal gland receives information from the retina of the eye. When there is no light, there is more melatonin release (this is why it is called the "hormone of darkness") and it is melatonin and its relationship with the GH that regulates the circadian cycle.

Circadian cycles are physical, mental and behavioral changes that follow a daily cycle, and respond mainly to light and darkness in the environment of an organism. Sleeping at night and being awake during the day is an example of a circadian rhythm related to light. Circadian rhythms are found in most living things, including animals, plants and many tiny microbes. The study of circadian rhythms is called chronobiology.

Tips to improve your sleep quality!
Avoid using technology before going to bed. Today, we have the bad habit of using your mobile or laptop before going to sleep, and that is actually one of the worst things you can do for your circadian rhythm. The blue light emitted by the screen makes our levels of melatonin (the sleep hormone) decrease, making us feel more awake. Create a relaxing routine before going to bed that does not interrupt your sleep cycle, such as reading a book before going to bed.

Eat foods that increase the production of melatonin, helping you sleep better and deeply, such as oats, almonds, cocoa or banana.
-Create a tranquilizing ritual before going to sleep. Add some lavender to a diffuser or on your pillow to inhale the relaxing effects of this plant. Lavender is one of the most effective essential oils to relax.
-Plan a time to go to bed. Our body works best when we stick to a routine. Try to wake up and go to bed at the same time every day, to balance your hormonal levels and let your body know when it's time to go to sleep.
-Avoid caffeine, alcohol and sugar several hours before going to sleep, because they activate the stress hormone, cortisol, and do not allow you to sleep well.
-Avoid heavy meals that are difficult to digest at night, as they will alter your sleep cycle.
-Following these healthy tips to sleep better, you will notice that you rest better and you will feel more relaxed and balanced throughout the day.