Rest refers to a necessary phenomenon through which processes are carried out: replenishment of energy and physiological costs. Scientists distinguish 2 phases of sleep - slow and fast.
Due to individual characteristics and excessive workload at work, it has become necessary to calculate an acceptable time to wake up in the morning. With correct calculations with the sunrise, a person will have a paradoxical result: high spirits, improved performance in any area. In addition, they will not develop concomitant diseases, such as insomnia.
The value and functions of sleep
An acceptable and recommended sleep period for adults is considered to be up to 12 am. Only at this moment is the human body able to restore the energy and physiological activity required for full performance.
The table shows valuable hours for a specific time period.
| Times of Day | The value of sleep per hour |
|---|---|
| 19-20 hours | 7 o'clock |
| 20-21 hours | 6 hours |
| 21-22 hours | 5 o'clock |
| 22-23 hours | 4 hours |
| 23-24 hours | 3 hours |
| 0-1 hour | 2 hours |
| 1-2 hours | 1 hour |
| 2-3 hours | 30 minutes |
| 3-4 hours | 15 minutes |
| 4-5 hours | 7 minutes |
| 5-6 hours | 1 minute |
Based on the above data, you can clearly see how important it is to go to bed on time. This affects the performance of the whole organism, and therefore shapes the further mood and well-being of a person.
Several main functions have been identified through which it becomes possible to form an idea of the benefits:
- Internal organs and muscle tissue remain in a relaxed state at night, gaining strength.
- During the day, a person expends a lot of energy for full-fledged activities, but only during sleep are the reserves replenished.
- During rest, many necessary processes occur, dictated by the brain. This is the removal of waste and toxins, rebooting the central nervous system, cleansing the brain center.
- Also, during sleep, long-term memory is formed, which includes accumulated information. This includes understanding what you see and consolidating new skills.
- The main component is the analysis of the state of internal organs; if violations are identified, they should be eliminated. As a result, immunity improves, because new cells are formed during sleep.
Sleep is a necessary component in the life of every person. Without it it is impossible to live to the fullest. A necessary requirement is that you need to fall asleep at the recommended interval, because this can increase efficiency and prevent the development of certain diseases.
Cycle duration
Sleep is a state of consciousness of all living things, which includes 5 stages. They replace each other during the night's rest. The occurrence is explained by the activation of brain centers.
For an adult who does not have serious health problems, falling asleep begins with a nap. It doesn't take much time - only 10 minutes. After this, stage 2 enters. Lasts a little longer - 20 minutes. The remaining two stages take at least 45-50 minutes.
As soon as initial process, consisting of 4 stages, passes, and the action of stage 2 occurs again. At this moment, the first episode of REM sleep appears. But it doesn’t last long – 5 minutes. Such sequential processes are formed into cycles. The first one takes 1.5 hours or a little longer. Afterwards, the cyclicity resumes, but slow-wave sleep disappears. This is because REM sleep comes into play. Sometimes it takes 60 minutes.
Important! At good rest presumably 5 cycles. The sequence and duration vary slightly, depending on the individual characteristics of the body.
Most studies confirm that the fast and slow phases are characterized by of different durations in a ratio of 1:4. In this case, the first spends 85% of the rest time, but the second accounts for 15%. One cycle lasts 1.5 hours. It is important for a person to sleep 6-8 hours. Based on this, the cycles can be repeated 6 times. But the meanings are variable, depending on the specific case.
In young children, the process takes place in a slightly different sequence. REM sleep predominates, which is gradually replaced. Initially, it accounts for 50%, and as the baby develops, this figure decreases to 25%.
In an adult, the stages should tend to repeat in equal sequence. However, due to age characteristics And serious pathologies It is possible to observe some disturbances in normal sleep. Elderly people often face problems of insomnia, because the fast phase makes up no more than 18%, and the slow phase is completely absent.
However, there are other reasons quality rest: diseases of the brain or spinal cord. In this case, it is impossible to sleep normally; there is superficial sleep. It is rare, but it is observed that a person does without rest at all, even short.
Slow phase
Certain brain centers are involved in the formation of slow-wave sleep: the hypothalamus, thalamic nuclei, and the inhibitory department of the moruzzi.
Important! The main feature of slow sleep is the formation of new cells and structures, tissue restoration. This process must occur at rest with the participation of certain hormones, amino acids and proteins.
The end result of anabolic processes is considered to be the replenishment of energy that is lost during performance during the day. Their activity begins from stage 2, because at this moment complete relaxation occurs. Therefore, such a period is considered favorable for restoring lost energy and physiological reserves.
Important! It has been proven that moderate physical exercise per day contribute to the prolongation of stage 4 slow phase.
When falling asleep, certain rhythms appear, which depend on the good illumination of the room by sunlight. The onset of dusk signals a decrease in some activity. At this moment, the first sleep triggers are observed: yawning and weakness.
Each stage has a specific time interval. So, 8% is spent on the third, and 15% of the entire period spent on sleep is spent on the fourth. Many attribute the slow phase to the restoration of energy resources. Only it is fundamental in understanding actions and memories.
The main signs of this stage of sleep are considered to be loud breathing, which gradually becomes rarer and less deep than during wakefulness. There is a decrease general temperature, activities muscular system and eye movements. During the slow phase of sleep, a person can see minor dreams; on the encephalogram, slow and long waves begin to predominate.
The first stage is drowsiness
It refers to stage 1 of falling asleep. In this state, the sleeper is able to see phenomena and actions that bother him while awake. In addition, this has a clear characteristic:
- heartbeat weakens;
- breathing slows down;
- the temperature drops;
- you can catch the slow movements of the eyeball.
Also, an altered state is recorded in a brain hologram, accompanied by surges in mental activity. At the same time, it is recorded that a solution comes difficult situation, which was difficult to resolve in the process of life. Main fact: awakening a person from stage 1 slow-wave sleep is not difficult.
Stage two - light sleep
During shallow sleep, the consciousness of reality gradually begins to turn off, but it is still possible to react to voices or sounds. At the same time, certain processes occur in a sleeping person: a decrease in temperature, any activity weakens, and pressure drops. With repeated studies, the sequence of stages of the slow phase is comparative (with the spindle), because over time all actions decay. Ultimately - immersion in a deep state.
Stage three - slow-wave sleep
A somewhat different state develops at this stage, since all movements come to naught. This can be verified through brain research. At the same time, the pulsation is weak, sighs become more frequent, the pressure level drops, and the pupils practically do not move. Blood flow to muscles and tissues is also manifested, and growth hormone is formed. All this characterizes the process that has begun in the body to replenish energy.
Stage four - deep sleep
The last stage is responsible for complete immersion in sleep. The phase is accompanied by a blackout of consciousness; it is impossible to even feel, feel or hear anything. That is why there are no special unexpected manifestations from the body: breathing is difficult to observe, extraneous movements of the eyeballs or body parts are not observed.
In the state of the deep phase, it is almost impossible to raise a sleeping person to his feet. If this is done, poor orientation in space, slower reactions, bad feeling, it is not possible to catch the ghostly thing. Sometimes people wake up in good mood, occurs in nightmares. But this stage is not felt upon awakening.
Basically, stages 3 and 4 are classified as one, in which case their duration is about 40 minutes. High-quality and timely rest creates activity for work for the coming day. If the deep sleep stage is complete, it is possible to remember some information after waking up.
Fast phase
When rest is reorganized into a fast phase, unusable knowledge and skills are cleared in the emotional and intellectual areas. At this time, active activities take place:
- By recovery nerve cells. There is an opinion that this is impossible, but these are unreliable assumptions.
- By understanding the information received during the day.
- At the beginning of preparatory actions for mental activity.
Due to the existence of a single stage fast phase its duration increases, which is 15%. Its main goal is to process the received information with the possibility of its further application. In addition, this phase is mandatory, because it is required for full recovery nervous system.
Significant changes were revealed during REM and slow-wave sleep. This manifests itself in characteristic actions and movements, some of which can be observed visually:
- Difficulty breathing when exhaling deeply.
- Deviations from the normal heartbeat.
- Muscle tone weakens, which can be more clearly observed in the neck of the mouth.
- The pupils perform unconscious movements at an accelerated pace.
In this phase, dreams are the most emotional. They may be dominated by bright and significant moments from life or various situations transferred the previous day.
If a sleeper is awakened in the REM phase, he will clearly and clearly reproduce the dream. Awakening in this phase is easy because no discomfort is felt. On the contrary, your mood lifts and your well-being improves.
Through alternating phases, some changes are revealed with their effect on the body. The next morning, the likelihood of waking up in the fast phase increases, but the slow phase decreases. If it is impossible to go to bed at the conventional time, the fast phases will be shortened, but the slow phases will not be in danger.
Features of awakening in each phase of sleep
Sleeping is characterized by heterogeneity, and several phases have been identified that particularly affect the body. Each of them has specific phenomena brain system. The main task is to replenish energy and physiological resources.
If we talk about the correctness of phase awakenings, then you need to have information about each one. First, it is worth highlighting at what stage the interruption occurred. Problems will arise in the slow phase, because the most significant processes are being restored.
Awakening in the fast phase is facilitated, regardless of the colorful and vivid moments that can be seen in dreams. But the absence of this phase for a long time can negatively affect a person’s well-being, undermining the psychological background. She is the link between consciousness and subconscious.
How to calculate the optimal time to wake up
All stages of sleep play an important role for humans. This will allow the body to restore strength and energy. The best solution is to adhere to the regime without breaking it. It is good if the cycles are completed by 4:00, since slow-wave sleep gradually declines after midnight. It is not necessary to do this, perhaps sleep more. It allows the nerves to recover at this very time when the fast phase begins.
To ensure quality rest that has beneficial effects, it is important to go to bed early. This will help maintain the duration of the phases.
Most people are curious if there is a special technique that would make it possible to calculate the best time to wake up on their own. So that at the same time you feel a surge of strength, with a further desire for mental and physical labor. Dymaxion is a common technique that involves sleeping for 30 minutes 4 times a day.
Using the slow and fast phases of sleep, how to get enough sleep? If awakening occurs in the slow phase, then fatigue is guaranteed. Therefore, it is better to do it in a quick phase. Careful calculations will allow you to track right time. This is easy to do; you just need to build a graph. But you are also allowed to use a calculator.
Based on somnological studies, it is known that sleep cycles take 2 hours, with fast sleep only 20 minutes. Using this data, it becomes possible to calculate an acceptable time to wake up.
However, full recovery requires 6-8 hours. After making the calculations, you should set the resulting value on the alarm clock face.
To figure out positive influence when waking up in the fast phase, you can only do it yourself, for this you need to try it. But this does not mean that you will be able to fall asleep right away. Therefore, when making calculations, it is important to leave a little time in reserve.
Human sleep phases by time table
In a dream, a person arrives at one stage: fast or slow. The special features of each of them can be found in the table below:
| slow sleep | REM sleep |
|---|---|
| Napping is the first stage. It is characterized by vivid thoughts and memories that arise on a subconscious level. At this moment, the sleeper is in a superficial sleep, which lasts 5-10 minutes. | Fast is a separate and final stage. At this moment the person is in a state of activity. However, his movements are constrained, because motor function absent due to paralysis. The subconscious mind works harmoniously, so you can remember a lot useful information received per day. Awakening is not easy. This can have a negative impact on your mental state. The fast phase takes 60 minutes. |
| When it is shallow, characteristic manifestations are possible: consciousness is switched off, but the auditory reference point (external voices, sounds) is heightened. For this very reason, sudden awakenings often occur. The duration of the stage is only 20 minutes. | |
| The third stage is characterized by obvious immersion in sleep. | |
| The fourth stage involves deep dream. It is difficult to wake up a sleeping person. At the same time, dreams are clearly expressed. A person may have a disease - sleepwalking. The next morning it is difficult to remember what you dreamed; only some moments are remembered. More often, stages 3 and 4 are combined into one, each lasting about 45 minutes. |
The table describes the phases of human sleep by time and characterizes the stages occurring in a specific phase. With the completion of all stages, the end of the first cycle comes. Sleep should be cyclical, so for quality rest the body must go through 5 cycles. The stages replace each other gradually. Doctors recommend getting at least 8 hours of sleep. If you constantly violate the recommendations, you can develop a disease - a mental disorder.
Sleep takes place in 2 phases: slow and fast. In young children, the fast phase predominates, which differs from adults. At the moment of sleep, it is possible to see the movements of the eyeball, while the baby has colorful dreams. Muscle tone weakens, but this does not affect the nasopharynx and eyes. Movements are limited.
It is known that during the growth and development of a child, the need for sleep is paramount. But everyone decides for themselves how much sleep they need. This is dictated by the body, namely individual characteristics: physiological, mental.
The norm for a child is determined depending on age guidelines:
- 1-2 months - 18 hours;
- 3-4 months - 17-18 hours;
- 5-6 months - 16 hours;
- 7-9 months - 15 hours;
- 10-12 months - 13 hours;
- 1-2 years - 13 hours;
- 2-3 years - 12 hours;
- 3-5 years - 10-13 hours;
- 6-13 years – 9-11 hours;
- teenagers 8-10 hours.
Over time, children spend fewer hours resting in order to get a good night's sleep. This is dictated by changing needs and increased load on the brain. The most active ones need little time at all to gain strength for a productive day.
Sleep is one of the most mysterious processes that occur in the human body. And one of the most significant, since we spend almost a third of our lives sleeping. And complete sleep deprivation, even for a relatively short period of time of a few days, can lead to neurotic disorders and imbalance of the entire body. Sleep is very difficult process, in which brain activity and vital body functions change. Scientists were able to identify the phases of slow and fast sleep, which have their own characteristics and purposes.
A little history
They tried to study sleep back in Ancient Greece. True, the explanation of what was happening at that time was more mystical than scientific. It was believed that during sleep, the immortal soul could rise to higher spheres and even descend to the kingdom of the dead. Slightly modified, this interpretation of sleep lasted in scientific circles until the mid-19th century.
But even after scientists established that sleep is caused by the functioning of the human nervous system and brain and has nothing to do with the immortal soul, it was impossible to conduct full-fledged research due to the lack of suitable equipment. It was only in the second half of the 20th century that it became possible to record nerve impulses emanating from muscles and the brain, which made it possible to determine the level of their activity.
A lot of things have been done with the help of electrical devices in the field of sleep. important discoveries. Rapid and slow-wave sleep were discovered and studied different kinds insomnia, the processes occurring in the body during lethargic sleep have been studied.
Scientists were able to reveal that human activity is regulated by circadian rhythms - daily alternations of periods of sleep and wakefulness, which continue to work even if it is impossible to navigate in time due to the lack of clocks and sunlight.
Computed tomography and magnetic resonance imaging have allowed us to study in more detail brain activity, which looks completely different during REM and slow-wave sleep. Interesting processes happen to a person when falling asleep, when the body and brain begin to slowly switch off and plunge into a state of deep relaxation, but at the same time certain parts of the brain continue to work.
But the most ambitious discovery was that the reactions of the brain and body to a vivid dream that a person sees in the REM phase are practically no different from reactions to real events. This means that a person literally “lives” his dream physically and mentally. But first things first.
Falling asleep
A person who wants to sleep is always easy to recognize, even if he tries to somehow hide his condition. Signs of drowsiness include:
A sleepy person begins to stretch, rub his eyes, and turn around in search of a position comfortable for falling asleep. This condition is associated with an increase in the concentration of a special hormone in the blood - melatonin. It gently inhibits the activity of the nervous system, promoting deeper relaxation and speeding up the process of falling asleep.
The hormone has virtually no effect on the quality of sleep itself. Melatonin is only a natural regulator of circadian rhythms.
The process of falling asleep in a healthy adult lasts from 20 to 40 minutes. If the duration of falling asleep remains constant for more than an hour, we can talk about the presence of one of the many forms of insomnia and it is better to take measures to eliminate it before it turns into chronic form. Natural products can help with this sedatives, taking additional doses of melatonin or proven folk remedies.
Slow phase
Having gone through the stage of falling asleep, a person plunges into slow-wave sleep. It gets its name from the slow rotation of the eyeballs that can be observed in a sleeping person. Although it's not just them. During slow-wave sleep, everything vital signs the body is slowed down - the body and brain relax and rest.
As they studied this phase, scientists made more and more new discoveries. As a result, it was discovered that in infants slow sleep has only two stages, and in children over 1-1.5 years old and adults - as many as four, through which the body sequentially passes:
All four stages of the slow phase take approximately one and a half hours, plus or minus 10 minutes. Of this, approximately a fifth of the time is occupied by deep and very deep sleep, and the rest is superficial.
Moreover, a person usually goes through the first stage of slow-wave sleep only after falling asleep, and when slow and fast sleep alternate during the night, it “falls out.”
Fast phase
Scientists have not fully figured out what REM sleep is, how such strange processes can occur in the body, and what significance it has for humans. If everything is more or less clear with slow sleep - this is a period of active recovery of the body and complete relaxation, then the reactions of the brain and the vital functions of the body during REM sleep are completely different.
During REM sleep, a person's eyeballs under closed eyelids begin to move quickly along a chaotic trajectory. From the outside it seems that a person is closely watching something. In fact, this is so, since it is in this phase that dreams appear. But eye movement is not the only and far from the main difference between REM sleep.
What was seen on the encephalogram, and later on the tomogram of the brain during the fast phase, so amazed scientists that it received another name “ paradoxical dream" All readings during this period may be practically no different from those taken in a state of active wakefulness, but at the same time the person continues to sleep:
In fact, the entire body is “turned on” in the dream as if it were a real event, and only the person’s consciousness is turned off. But if you wake him up at this moment, he will be able to tell the plot of the dream in great detail and at the same time will experience emotional experiences.
Interestingly, it is during REM sleep that hormonal changes occur. Some scientists believe that it is necessary for emotional “reset” and balancing of the endocrine system.
Having experienced exciting events again during sleep, a person then sends these memories to the subconscious, and they stop bothering him.
REM sleep also helps in regulating the level of sex hormones. Nocturnal erections, wet dreams and spontaneous orgasms occur during this phase. Moreover, they are not always accompanied by dreams of an erotic nature.
At the same time, most heart attacks or strokes occur, due to the fact that the relaxed heart and blood vessels are subjected to sudden stress.
At the beginning of the night, the fast phase does not last long - from 5 to 10 minutes, and most A person spends time after falling asleep in slow-wave sleep. But in the morning the phase relationship changes. The periods of REM sleep become longer and longer, and the periods of deep sleep become shorter and shorter, and at one point the person wakes up.
Proper awakening
An interesting fact is that a person’s activity and condition, especially in the first half of the day, depends on how he woke up. If he is awakened by external stimuli (alarm clock, bright light, sharp sounds, shock) during the slow phase of sleep, he still needs some time to “come to his senses.” In the first seconds, he may not even understand where he is, some parts of the brain are still so inhibited.
It is a completely different matter if the awakening occurs during REM sleep. The body is already alert and active, you just need to turn on your consciousness. A person who wakes up in this phase feels great, can quickly get out of bed and go about his business. At the same time, he perfectly remembers the last dream and can write it down or retell it.
The modern rhythm of life places high demands on the level of physical activity. Perhaps this is why recently so-called “smart alarm clocks” have become increasingly popular, which read the body’s readings and send a signal just in the stage of REM sleep.
The advantage of such a device is that it greatly facilitates awakening, but the disadvantage is that it can wake a person up 20-30 minutes before the set time, since it begins to track sleep phases in advance, calculating the appropriate moment.
But even if you woke up easily, doctors do not advise jumping out of bed right away. Give the body 5-10 minutes for all organs and systems to smoothly start working. Stretch, lie down, tune in to the new day, go over your plans in your head again. And when you feel that you are completely ready for active actions, get up and move on to your morning routine.
Prevention of insomnia
Healthy quality sleep is considered to be a state in which a person quickly falls asleep and smoothly moves from one phase to another, waking up at the end of the night at his usual time on his own, without an alarm clock. Unfortunately, few people can boast of this today. Chronic fatigue, stress, poor diet, negative emotions greatly reduce the quality of sleep and become increasingly common reasons development of chronic insomnia.
To avoid this problem and the multiple troubles associated with it - from neuroses to serious psychosomatic diseases, try to take at least basic measures that can ensure normal quality of sleep:
And most importantly, do not reach for sleeping pills even if you have been unable to fall asleep for several nights in a row. Similar drugs They quickly become addictive and in most cases deprive a person of the rapid phase of sleep.
Under the influence of a sleeping pill, a “heavy”, very deep sleep without dreams occurs, which is very different from normal - after it the person still feels broken.
If problems with falling asleep or frequent awakenings at night have become protracted, you are often tormented by nightmares, or your loved ones talk about you walking at night, go to the doctor. The problem cannot be solved without finding out the cause that provoked it. And this can only be done after examination and consultation with several specialists: a neurologist, an endocrinologist, a somnologist.
But in most cases, temporary insomnia occurs as a result of stress or severe fatigue and can be easily dealt with using folk remedies: warm baths, milk at night, relaxing massage, aromatherapy. No less important is positive attitude. You can significantly improve the quality of your sleep simply by weaning yourself from thinking about problems in the evenings.
Daily healthy sleep is a vital need human body. At this time, the activity of the heart muscle decreases, brain activity slows down, and all muscle groups relax. When a person sleeps, accelerated cell division occurs, which are responsible for fighting bacteria and viruses. Sleep normalizes hormonal levels and helps the body readjust and prepare for changing weather and changes in the length of daylight hours.
Physiologists were able to study such a complex phenomenon in detail relatively recently, when electrical waves arising in the brain were discovered and devices capable of recording them were designed. The result of the research was the identification of slow and fast cycles, the alternation of which constitutes the sleep of any person.
Main phases of the slow cycle
After a person falls asleep, a period of slow-wave sleep begins. It is so called because the movement of the eyeballs is slowed down to a complete stop. But not only the eyes, but all body systems relax as much as possible, reactions are inhibited. The entire period of slow-wave sleep for an adult is usually divided into four phases:
- Alpha sleep or nap. The encephalogram shows a predominance of alpha rhythms, which characterize the state of the brain during the daytime active life. Gradually they fade and are replaced by theta rhythms, which characterize the state of deep sleep. During this transition interval, the process of relaxation of the body muscles occurs. A person experiences the familiar sensation of flying and falling. While fragmentary thoughts remain in the brain, the information received during the day is processed and conjectured.
- Sleep spindles or light sleep. Sensitivity to external stimuli still remains; a person can easily wake up from a sharp sound or touch. If there is no interference, then the process of falling asleep develops, the level of sleep decreases. blood pressure, the work of the heart muscle slows down, breathing becomes deep and intermittent. Eyeballs spinning slower and slower.
- Delta sleep. This phase is characterized by the predominance of delta rhythms on the brain encephalogram, characteristic of very deep sleep.
- Very deep. Characterized by complete relaxation of all body systems, a sleeping person is practically impossible to awaken. The main feature of this period is the launch of recovery processes. In this phase, information that is stored in the subconscious becomes available. This can cause nightmares or conversations in a sleeping person.
The duration of all four phases is about one and a half hours. At the same time, very deep sleep takes 18-20 minutes.
Characteristics of a fast cycle
REM sleep is fundamentally different from slow sleep. All readings taken while the body is in the REM sleep cycle correspond to similar readings that were recorded during active wakefulness. The body's transition to fast cycle characterized by the following processes:
- Blood pressure rises sharply;
- Muscles tense, tone increases;
- Are becoming more active various areas brain;
- Heart rate accelerates;
- Breathing becomes frequent and shallow;
- The eyeballs roll restlessly.
During REM sleep, dreams occur. It is interesting that the consciousness of the sleeping person is turned off, however, a suddenly awakened person can tell in detail what he dreamed. At its first onset, the rapid cycle takes a very short period of time, but then the situation changes. The slow stage gradually decreases, and the fast stage increases. Of the total duration of night rest, slow sleep accounts for 75-80%.
Which sleep is more beneficial for a person?
There is no clear answer to the question of which of the two cycles is better - slow or fast. These are two phases of a natural physiological process that are interconnected and complement each other. Slow promotes full restoration all functions of the human body. When the REM sleep phase begins, scientists observe changes in the state of a person’s hormonal levels. Physiologists believe that this cycle is necessary to regulate the endocrine system. However, at this stage, due to a sharp increase in pressure and acceleration of heart contractions, heart attacks and strokes occur more often.
Which sleep is best for waking up?
Well-being and mood depend on the phase in which awakening occurred. Physiological scientists do not recommend waking up during REM sleep. The best time to wake up is during the transition from REM to NREM sleep. To awaken the body on its own healthy person chooses it himself convenient time. Waking up immediately after a dream, a person is cheerful and cheerful, remembers everything he saw perfectly and can retell it. All systems are already operating in active daytime mode. A person who wakes up to the sound of an alarm clock in the deep sleep stage will look lethargic and sleep-deprived all day. In the first moments, he may not understand where he is and what is happening. All body systems are relaxed, basic functions are inhibited, and recovery will take time. Nowadays, so-called “smart” alarm clocks have appeared and are becoming popular. They read the brain of a sleeping person and wake him up at the most appropriate moment, at the end of the fast cycle.
How to get rid of insomnia
Healthy sleep is the state of a person when, having gone to bed at a certain time, he quickly falls asleep, goes through about six changes of slow and fast phases during the night and wakes up on his own at the end of the fast phase. However, many factors modern life– malnutrition, lack motor activity, chronic fatigue, stress prevent proper sleep and cause insomnia. It can cause various Negative consequences: from neuroses to serious somatic diseases.
The main methods of combating insomnia at the initial stage are:
- Elimination of external irritants;
- Ventilate the room before going to bed;
- Allocate at least 7 – 8 hours for night rest;
- Falling asleep no later than 24 hours;
- Organization of a comfortable sleeping place;
- Waking up on your own if possible;
- Quitting alcohol and smoking at night, they disrupt the correct alternation of phases;
- Yoga, meditation.
The developed habit of not thinking about problems at night, as well as regular evening walks, can significantly improve the quality of sleep. If there is no improvement, you should consult a doctor. Under no circumstances should you take sleeping pills on your own. Under their influence, a heavy, abnormally deep sleep occurs, after which the person wakes up broken.
People spend a third of their lives sleeping. But until now this complex and to some extent magical phenomenon has not been fully studied. What happens to the human body and brain when he closes his eyes at night and falls asleep remains a mystery in many respects.
A person's proper sleep helps restore all functions of the body. During rest they resume physical strength, energy balance, information received during the day is sorted and processed, the immune system is strengthened, and other important processes occur. The phenomenon of sleep has not been fully studied by scientists, but there is research data that helps us better understand it and understand why it is beneficial for health. During the night we are in different phases of sleep, during which certain changes occur in the body.
Dream scenario
Sleep has two main phases: slow (orthodox, deep) and fast (paradoxical, superficial). The slow-wave sleep phase is the beginning of night's rest; it takes up three-quarters of the total time we spend in the arms of Morpheus. Next comes the REM sleep phase, during which the brain activity. Our body does not sleep, consciousness and subconsciousness exchange data, information is filtered, which improves our cognitive abilities.
NREM sleep and the following REM sleep together constitute one cycle. It lasts for the average person about 1.5-2 hours. In total, we go through 4 to 6 cycles per night, at the end of which we should get a good night’s sleep.
It is noteworthy that slow-wave sleep becomes shorter and shorter with each new cycle, and fast sleep becomes longer. In order for the restoration of body functions to take place fully, all cycles must be completed before 4 am. After this, rest continues, but the orthodox phase no longer occurs.
You need to wake up precisely at the moment of REM sleep, since at this time all our systems are activated.
Alternating stages of slow-wave sleep
Our falling asleep begins with slow sleep. It is divided into 4 stages, during which different processes occur in the body. With the help of electroencephalographic studies, scientists were able to obtain an electrical picture of sleep and find out how long each stage lasts, how the brain behaves, what electrical impulses pass through it at a certain time, and what they influence. In this case, a person’s rest is not disturbed, special devices read information from the moment you fall asleep until you wake up. With the help of such studies, the stages of orthodox sleep have been established, which we will consider in more detail.
| Slow Phase Stages | How much time does it take from total sleep (in percentage) | What happens in the body |
|---|---|---|
| Stage I - nap | 12,1 | Breathing becomes less deep, but quite loud and frequent, we are in a half-asleep state, the brain is actively working, because at this time you can even find a solution to issues that you could not resolve during the day. |
| Stage II - sleep spindles | 38,1 | Painting electrical impulses changes in the brain, sleep spindles begin to appear, we fall deeper into sleep, but several times a minute the brain is in a stage of high activity and reacts to the slightest external stimuli, therefore at this stage you can easily wake up from extraneous sounds. |
| Stage III - deep sleep | 14,2 | Sleep spindles are still preserved, but the reaction to external stimuli is dulled, the body enters a “saving” mode, and all its functions slow down. |
| Stage IV - delta sleep | 12,1 | The deepest stage of the slow phase - blood circulation slows down, body temperature is minimal, muscles are completely relaxed, there is no reaction to external stimuli, and it is quite difficult to wake a person. |
The importance of deep sleep for the body
Many scientists have conducted research into the functions of slow-wave sleep. During the experiments, volunteers were woken up when they were sleeping the deepest. The results showed that the subjects felt muscle pain during awakening, were poorly oriented in space and time, and could not think clearly. Their cognitive and physical performance also deteriorated during the day, even if the rest of the night's rest lasted the required amount of time.
Experts have come to the conclusion that the body perceives the lack of the slow phase as completely sleepless night. During deep sleep, organs and tissues are restored, as the pituitary gland begins to actively produce somatotropin (growth hormone).
The areas of the brain responsible for storing information also renew their resources. The longer the orthodox phase lasts, the higher the physical and mental indicators become.
However, there are also not very pleasant phenomena in this phase. If a person suffers from enuresis, talks in his sleep, or is a somnambulist, then disorders manifest themselves precisely during delta sleep. This happens for the reason that consciousness is completely switched off, replaced by the subconscious, which we cannot control.
Duration of the slow phase
Every person knows approximately how much time he needs to sleep. But calculating how long the slow phase should have is quite difficult. In general, it takes up from 30 to 70% of the total night's rest and will vary from person to person.
In a study conducted at the University of Surrey, it was found that subjects between 20 and 30 years of age spent more time in the Orthodox phase than older people. age groups. Older people almost always have problems with sleep; their delta phase is much shorter than that of young people.
On average, young people spend 118 minutes per night in slow-wave sleep. However, it was found that in emergency conditions the body can independently extend this time. The Orthodox phase becomes longer if a person suddenly loses weight, so ladies on a diet often experience fatigue and cannot get enough sleep in the same amount of time that they had before body correction. This mechanism is also triggered when there is a malfunction thyroid gland, it is activated by a hormone imbalance.
People who engage in heavy physical labor should have more deep sleep, so athletes rest for 11-12 hours.
Deep phase compensation
Often people who do not have a stable schedule think like this: “Today I’ll work late, and tomorrow I’ll get a good night’s sleep.” If you wake up earlier in the morning, you will create a deficit of REM sleep, which can actually be compensated with a 20-30 minute rest at lunch or the next night. However, such tricks will not work with the slow phase, because our rest begins with it.
Lack of deep sleep gradually accumulates in the body, which negatively affects a person’s ability to work. However, there are others, more serious problems, which you may encounter with chronic sleep deprivation.
First of all, the endocrine system malfunctions, growth hormone ceases to be produced, which causes a person’s belly to suddenly increase in size. Tissues and organs also stop renewing normally. Lack of sleep is a catalyst for aging. Immunity drops sharply, chronic diseases worsen, and the risk of viral, fungal and bacterial infections appears.
From this follows only one conclusion: it is unrealistic to sleep through the slow phase on subsequent nights or to “sleep” it in advance; the normal functioning of the body can only be maintained by observing a strict schedule of rest and wakefulness.
Increasing Orthodox phase
If you feel that the slow phase does not have as much time as is needed for normal rest, you can increase it. Most often, such problems appear in people who cannot fall asleep for a long time, because the first sleep cycle contains the longest orthodox phase, and then it becomes less and less long. To get rid of this problem, you should follow these simple recommendations:
- Establish a rational sleep-wake schedule.
- Go to sleep and wake up at the same time, even on weekends.
- Play sports in daytime, but physical activity should not be given to the body 3 hours before a night's rest.
- Organize favorable climate in the relaxation room and a comfortable sleeping place.
- Do not drink alcohol, caffeinated drinks, energy drinks, or smoke before going to bed.
- Watch your diet - you should not overeat at night, eat chocolate or any other sweets, as these foods have a stimulating effect on the nervous system.
In conclusion
Slow-wave sleep is very important for humans, as it is responsible for restoring physical performance, the immune system and cognitive abilities. It is also necessary for maintaining youth, since it is in the orthodox phase that skin cells are renewed.
You need to fall asleep at 21.00-22.00 in order to get your “portion” of deep sleep and get quality rest during the night. If you follow the schedule, you will notice within 2 weeks how your well-being and appearance will improve.
Contents of the article
A third of human life is spent sleeping. This is a complex and necessary process for health. Deprivation of night rest for just 3 days can lead to disruption of many functions - loss of appetite, apathy. At night, physical strength is restored, immunity is strengthened, brain activity changes, and daytime information is taken into account. To perform all these functions, a person goes through phases of rapid and slow sleep during the night.
Physiology of sleep
During the night, the phases of slow and fast sleep alternate more than once. First comes the slow one, then comes the fast one. Each has its own goals. During slow organism resting. When the fast phase begins, the body prepares to wake up, the heart begins to work actively, blood pressure increases, and vivid dreams occur.
The phases of slow and fast sleep are contained in a single cycle. It lasts from one and a half to two hours. For the whole night physiological standards 4 to 6 cycles should occur, then the person will wake up with the feeling that he has slept, rested, and gained strength.
In each subsequent cycle, the duration of the slow phase is shorter, and the duration of the fast phase is longer. In order for the full restoration of all systems to go well, you need to complete the cycles before 4 a.m. (for this you need to go to bed at about 10 p.m. the previous day). After this, the person will continue to sleep, but without the slow phase, because recovery processes have already passed. It is better to wake up after the fast phase, as all systems are activated and ready to start working.
Although during the slow stage the speed of many physiological processes, but at the same time protein synthesis is accelerated and hormones are produced. Sweating increases, blood supply to the brain increases, hair and nail plates continue to grow. During the slow phase, tissue and organ restoration actively occurs.
The fast phase is also necessary for the body. It allows a person to experience the emotions of those events that happened in life. This makes it possible for a person not to change over time, to remain emotionally stable, and to adapt to a changing world. For newborn children, the fast phase helps the rapid development of the brain and strengthens it with special impulses. This lasts until the age of two, then personality formation occurs.
Numerous examinations help to understand what slow and fast sleep is, the most common of which are tomography, electroencephalography, ultrasound studies, and others. modern techniques studying.
Alternation of stages
During NREM and REM sleep, the following are performed: different functions. Throughout the entire cycle, there are five stages with their own physiological characteristics:
- Stage 1 – takes 4-5% of the time, light sleep, the process of basic actions in the body slows down, blood pressure decreases;
- Stage 2 – 45-55%, there is a decrease in body temperature, slowing of breathing, decreased heart rate;
- Stage 3 – from 4 to 6% of the time, the beginning of deep, sound sleep;
- Stage 4 – 12 – 15%, rhythmic, unhurried breathing is observed;
- Stage 5 – 20 – 25% of the time, a person dreams peaceful dreams, the brain relaxes, the heartbeat quickens.
It takes from 15 to 40 minutes to fall asleep. If this takes 1 hour, then this is a sign of insomnia, which means it is necessary to take measures to eliminate it. The first cycle, that is, alternating slow and fast sleep, takes 1 hour, then the slow phase of another cycle begins again. Each time the sleep will be deeper. In the ratio of fast and slow sleep, the latter remains up to 80% of the total night time.
After passing through all the cycles, awakening occurs. It usually takes up to 3 minutes. During this time, consciousness is connected.
The alternation of stages does not change in a healthy person. The following factors can disrupt the sequence:
- emotional instability;
- age-related changes;
- prolonged stress, depression;
- mental disorders;
- long-term chronic diseases;
- injuries.
These disorders require treatment, as they can lead to complications. Deficiency of night rest or certain stages leads to the appearance of serious diseases.
The main differences between NREM and REM sleep
When comparing, it is difficult to answer which sleep is better - fast or slow sleep. Each phase performs its own function and is therefore needed by the body. The comparison is presented in the table, where slow and fast sleep are analyzed according to individual parameters.
| Sleep characteristics | Slow | Fast |
|---|---|---|
| Vegetative system | There is a rapid, enhanced synthesis of hormones produced by the pituitary gland of the brain. Active growth of nails, eyelashes, hair, bones. | The heartbeat quickens, breathing becomes deeper and more active, and the pupils move faster. |
| Dreams | I rarely have dreams. But if this happens, then the dreams are characterized by calm content without temperamental turns. | Dreams with vivid storylines, intense experiences, strong emotions and color effects. |
| Subtleties of breathing | It can be rare, superficial, deep, there may be no rhythm, which occurs in the delta stage. | Uneven, sometimes delayed, frequent. This is how the reaction to dreams manifests itself. |
| Awakening | Upon waking up, a person feels tired and depressed. The sprinkling process will be difficult. This is the result of incomplete processes in the slow phase of sleep. | He wakes up easily, on his own. You feel freshness, vivacity, energy. |
| Brain temperature | Decreases. | Increased due to the influx of plasma and enhanced metabolic processes. |
| Eye movement | Smooth, leisurely, lasting until the end of this phase. | There is continuous, chaotic movement. |
The stages of REM and NREM sleep differ from each other, but are mutually dependent and in harmony. They are equal in importance and take part in the single action of rest and restoration.
Main stages of slow-wave sleep
When falling asleep, a person finds himself immersed in a slow phase. It received this name because of the leisurely movement of the pupils at this stage. In this phase everyone calms down natural processes in body. Blood pressure decreases, the brain begins to rest, relaxes, and the heartbeat becomes less frequent.
The night's rest cycle consists of four stages slow-wave sleep and two stages of fast sleep. With the onset of night, slow-wave sleep has an advantage; towards the end of the rest, the share of fast sleep increases.
Wakefulness - NREM sleep (stages 1 and 2) - Delta sleep (stages 3 and 4) - REM sleep In slow-wave sleep there are stages of drowsiness, then there are “sleep spindles”, then delta sleep follows. Real deep sleep will be observed during the deep delta sleep stage. These stages differ from each other in physiological parameters and actions occurring in the body.
When falling asleep, physiological categories change. The heartbeat decreases, blood pressure decreases, and blood moves more slowly through the vessels. Upon reaching last stage the heartbeat becomes faster, the pressure begins to rise. At the same time, the body prepares to move on to the next fast phase. During the slow-wave sleep stage, the events of the past day are replayed in the memory, so a special rhythm of breathing and twitching of the limbs is possible.
During deep sleep, damaged cells are restored, which is why this stage is so important for maintaining youth and healing.
For an adult, the norm for slow-wave sleep is 118 minutes per night.
IN difficult situations The body independently prolongs this stage. So a person who adheres to a strict diet will feel weak and begin to sleep a lot. This body requires more time to recover. This happens in diseases of the thyroid gland, in professional athletes, and in people engaged in heavy physical labor.
The norm of deep sleep in adults should not be disturbed. If you don't get enough sleep, it will be difficult to compensate for the deficit in the slow stage of sleep. The shortage will constantly accumulate and negatively affect well-being and performance. With a prolonged disruption in the sleep schedule, for example, during a night work schedule, disturbances in the endocrine system begin. Growth hormone stops being produced, which means that a person’s fat layer on the stomach. Tissues cease to renew themselves steadily, new pathologies develop, and chronic diseases worsen.
Nap
The first stage is the slow phase, lasts up to 10 minutes. In this case, slow movements of the pupils under closed eyelids are noted. The body is in a soft, sleepy state, in which the physiological indicators of pulse, respiration, and pressure decrease. But it’s still easy to wake a person up. The brain is not resting yet, but is actively working. In this state, you can find answers to unsolvable problems. One has only to remember about them. In the morning it will not be possible to restore the chain of decisions, but the conclusion will remain in memory. If you constantly wake a person up during the slow phase, he will gradually become irritable and nervous.
Sleepy spindles
This stage lasts up to 20 minutes. It got its name from the characteristic pattern on the EEG graph. The heart rate slows down, muscle activity decreases, and the reaction to external stimuli remains. A person can wake up from a small, extraneous noise. For example, crying small child Mom will hear. Regular awakenings at the sleep spindle stage lead to scattered attention.
Delta
The stage lasts from 10 to 15 minutes. There is a gradual decrease blood pressure, blackout, shallow, slow breathing. Most people don't dream, but people with depression may have nightmares. Data is transferred from short-term to long-term memory. At constant lack of sleep There is an increase in errors in mathematical calculations, a decrease in memory, reaction and speed of thinking.
Deep delta sleep
This stage lasts from 25 to 40 minutes. Represents real sound deep sleep. There is no reaction to odors or other external stimuli. At this time, it is difficult to wake up a person; you need to shake him by the shoulders and loudly call him by name. During sleep, metabolism is restored and renewed at the cellular level. There are calm dreams, manifestations of sleepwalking and sleep talking are possible in people prone to such pathologies.
According to scientists, the less delta sleep, the faster the body aging. To increase the duration of this stage, you must follow the following rules:
- before leaving for the night's rest, do hiking or perform simple physical exercises;
- correctly alternate work and rest;
- do not overeat in the evening, do not drink alcohol, caffeinated drinks, or energy drinks;
- sleep in a ventilated room, preferably in darkness and silence.
By increasing the deep phase of delta sleep, it will be possible to fully restore cells. This will have a positive effect on your appearance. First of all, this will affect the condition of the skin. Good sleep affects the smoothing of wrinkles, a healthy skin tone is acquired, and puffiness under the eyes goes away.
Fast cycle its features
Dreams that occur during the fast phase are remembered very well During REM sleep, unusual actions begin; it is no coincidence that it is called the paradoxical cycle. Scientists do not fully understand the significance of this night phase cycle for humans. If during the slow stage there is active recovery, then in the fast phase other processes take place.
The pupils move chaotically under closed eyelids, as if they are watching some events. All indicators of a person (muscle tone, brain activity, blood pressure, heartbeat) indicate that he is awake, only his consciousness is turned off. A person often participates in his dreams. When he is woken up during the rapid phase, he remembers small details and talks about everything in detail and with emotion.
During this period, hormonal changes occur. The functioning of the organs of the endocrine system is adjusted. In the fast phase, the genital area is adjusted. During this stage, nocturnal erections, wet dreams, and orgasms occur, even in the absence of erotic dreams. Often heart attacks and strokes also occur at this time. A relaxed heart and blood vessels receive a huge load and cannot cope with it.
2 cycles included in the fast stage:
- unemotional;
- emotional.
They change each other throughout the night. The emotional cycle is always longer. IN fast period daily information and data are being processed, the brain adapts to the changing situation. People who do not have the opportunity to get a good night's sleep during this phase lose the ability to restore mental protection. Over time, they become irritable, whiny, absent-minded, and develop nervous disorders.
Features of awakening in each phase of sleep
Vigor and ability to work in the first half of the working day depend on the person’s awakening. If this happened from external irritating phenomena (a sharp ringing of an alarm clock, a scream, a jolt, a bright flash of light), then a certain time is needed to put the body in order. Some people do not even realize after such an awakening where they are, what they need to do. It is difficult for people with chronic low blood pressure. They are forced to accept medicines after such a morning rise.
When you wake up on your own in the fast phase, you have a chance to feel cheerful and fresh even early in the morning. The body is ready to work, all that remains is to turn on the consciousness. A person remembers his dreams and can retell them in detail.
It is important to consider the subtleties of awakening in different phases so as not to feel overwhelmed and unable to work. A good invention for taking into account the stages of sleep is “”. They are able to read the body’s readings, determine the necessary phases of REM sleep, and send a signal to wake up at exactly this time. The disadvantage of this device is the likelihood of hearing the call ahead of schedule. The alarm clock performs its functions ahead of schedule.
A smart alarm clock will help you wake up on time We have invented a special calculator that helps calculate the phases of a person’s night rest by defining algorithms. You just need to enter your bedtime time, the program will perform the full calculation. A time will be determined when you need to get up in order to feel freshness, strength and vigor.
It is better to calculate the time of awakening through experiment. Determine the time of the fast phase, wake up and determine whether it is easy to get up, whether there is cheerfulness and activity. If you liked the sensations, then you should try to maintain this regime, it is optimal for this age and type of activity. The slow stage takes about 120 minutes, the fast stage lasts 20 minutes. After falling asleep, 4 cycles must pass to complete recovery and final awakening. If you go to bed at 22 o'clock, then 4 cycles will pass from 4:40 to 5:00. If it is too early to get up, then the next cycle will end from 7:00 to 7:20.
The time you fall asleep matters. The optimal time interval is from 19 to 20 hours. Our ancestors went to bed around this time, with the end of daylight. With the invention of electricity, life changed. People began to go on vacation much later. This has increased the number of neurological diseases, chronic fatigue, depression, oncology.
The best time to wake up will be the first or second stage after the end of the fast phase. It is important to wake up and get up and not doze off a little more. In this case it will begin new cycle, again there will be a slow stage, during which it is difficult to wake up, there will be no former vigor. REM sleep is different from slow sleep, but it is better to wake up on your own when the body is ready for it.
You can go out onto the balcony with coffee - it will wake you up / Photo nickned.livejournal.com In order not to fall asleep again after waking up, you can have a snack to finally restore consciousness. It is useful to go for a walk or to the balcony. The morning air will invigorate you, you will have strength and vigor for a new day. After 3-4 days of such a rise, the body will get used to getting up without getting enough sleep, which only spoils the morning awakening.
For supporting good health, good appearance Need REM and NREM sleep. They have a mutual influence on the human body. One should not intrude unnecessarily into the well-established structure of nightly recovery. On the part of a person it is required to maintain the correct night sleep, avoid frequent lack of sleep, interruption of sleep in the wrong place. Following the rules for night rest will help you maintain your health for a long time.
Loading...