During sleep, the person periodically alternates two main phases: a slow and fast sleep, and at the beginning of sleep, the duration of the slow phase prevails, and before the awakening - the duration of fast sleep is growing. The sleep begins with the first stage of slow sleep (Non-Rem Sleep), which lasts 5-10 minutes. Then the 2nd stage comes, which lasts about 20 minutes. Another 30-45 minutes falls for a period of 3-4 stages. After that, sleeping again returns to the 2nd stage of slow sleep, after which the first episode of fast sleep occurs, which has a short duration - about 5 minutes. All this sequence is called a cycle. The first cycle has a duration of 90-100 minutes. The cycles are then repeated, while the proportion of slow sleep is reduced and the share of fast sleep is gradually growing, the last episode of which in some cases can reach 1 hour. On average, with a full-fledged healthy dream, there are five full cycles.
First: Restore the conditions that automatically start sleep in a patient suffering from cocaine.
- To do this, we need: get adequate physiological conditions.
- Get an adequate sleep environment.
- Achieve physical and cognitive deactivation.
Therefore, our detox team usually prescribes. Alcohol metabolism consumes a lot of water, so you need to avoid excessive alcohol to avoid awakening from thirst in the middle of sleep. Control the furnishings in the room, ensuring that the room temperature is cold and pleasant that there is no strong light and that humidity is sufficient. Make sure the bed is enough to make the mattress and the mattress are solid and comfortable so that the clothes are not scarce, excessive or annoying. Noise is an important factor, distorting sleep, so we must ensure that during sleep was quiet and without noise. Relaxation of deep muscles of Jacobson: Jacobson relaxation method is used in our clinics for cocaine detoxification to stimulate sleep, as he teaches us to reduce muscle tension and, therefore, contributes to physiological deactivation.
Slow Son.
Slow dream also has its stages.
The first stage. Alpha Rhythm decreases and low-amplitudinal slow theta and delta waves appear. Behavior: Dunda with semi-alone dreams and sinking hallucinations. In this stage, ideas can be intuitive to be intuitive to the successful solution of a particular problem.
Now it cannot be used as a sleeping pyline; That is, doing exercises when you do not fall asleep, because an indispensable condition for rest is not fulfilled, what to do without end, because in fact it becomes an attempt to sleep, and efforts do not lead to relaxation or sleep, which is why it is recommended to carry out relaxation exercises At another time of the day and with an exceptional purpose to learn to distinguish when you are tense.
Deep sleep value for the body
Diaphragm breathing: Breathing is also a good relaxation method. Sleep is associated with deep, regular and abdominal breathing, which can lead to physiological deactivation. Thoughts and concerns for our detoxification team of cocaine are the main component of insomnia. The following classes were identified: permission of daily problems, care for not to fall asleep, common problems, noises in the house and other conditions in the room.
Second stage. At this stage, the so-called "sleepy spindle" appears - sigma rhythm, which is a rapid alpha rhythm (12-14-20 Hz). With the advent of "sleepy spindles" there is a disconnection; In the pause between the spindles (and they arise about 2-5 times a minute) the person is easy to wake. The thresholds of perception increase. The most sensitive analyzer - the auditory (the mother wakes up on the cry of the child, every person wakes up for the calling of his name).
The problem associated with the control of thoughts is that it is ironic or paradoxical, because there is a process of finding alternative thoughts, and the other is the test of whether it has been achieved or if it fails, and it makes the idea to increase its frequency. When we want to not think about something, we think about something else, and we understand it, but suddenly we realize that we have achieved it, and that we did not think about it, with which the thought becomes real again. It was shown that the desire to stop thinking about something leads to an increase in the frequency of this thought.
Third stage. It is characterized by all the features of the second stage, including the presence of "sleepy spindles", to which slow high-amplitudinal delta oscillations are added (2 Hz).
4th Stage of Slow Sleep, Deep Sleep. This is the deepest sleep. Delta oscillations prevail (2 Hz).
Video: Somnologist R. Bouzunov on interesting facts about a dream
Create a series of procedures before sleep, which activate air conditioning, which automatically leads to calm needed to sleep. For example: Close the door with the key, turn off the gas, clean your teeth, connect the alarm clock and perform all the tasks you need for this moment of night, always make them in one order. Set the fixed time to get up from bed and go to bed. You must get up at about the same time every morning, including the weekend. If you think that later you should stand on weekends, do it no later than an hour. Control the physiological variables, do not go to bed hungry, thirsty, want to urinate, etc. Avoid drinking alcoholic beverages. Alcohol may be short-term means. First, it has a soothing effect, but then he calls insomnia and restless sleep, a superficial sleep, accompanied by night awakening. Calculate the time required for falling asleep. If it takes five minutes or less, it is likely that you do not sleep. Five to twenty minutes is normal. And if it takes more time, it means that you are not ready to sleep. Hot bath - another way to relax before bedtime. Warm water relaxes and creates a feeling of well-being. Take the warm milk before bedtime. He produces tryptophan, which is a substance that causes a dream. Lunch calmly and do not lie down within two hours after lunch. Before bedtime, do not drink chocolate or a large amount of sugar. Avoid eating extra liquids. If you wake up in the middle of the night, do not eat anything, or you can begin to wake up at the same time feeling hunger. Control the noise, light and temperature in the room. If you can't sleep, get up and go back when you sleep. When you hit the bed, you must turn off the light in the room with the intention to fall asleep immediately. If you can not fall asleep at one time, about 10 minutes, stand up and go to another room. Join quiet operation until you feel numbness and at that time return to the bedroom to sleep. Make sure the bed is sufficient for the mattress and mattress to be strong enough and convenient for bed stuffs to be too thin, excessive or annoying. Try natural tools, such as: Melissa, Roman chamomile, Valerian, Passiflora, Lavender, Passiflora, etc. Do not go to bed until you sleep. Do not use the bedroom for other activities, except sleep. The only exception to this rule is sex. Do not use sleep time to think about your problems.
- Do physical exercises regularly, but do it during the day.
- Avoid doing this for hours before bedtime.
- It is recommended a daily walk before dinner.
The third and fourth stage is often united under the name Delta sleep. At this time, a person wake very difficult; There are 80% of dreams, and it is at this stage that the attacks of Lunaticism and nightmares are possible, but a person does not remember almost anything. The first four slow-wave stages of sleep in the norm occupy 75-80% of the entire sleep period.
This is an active process that includes multiple and complex physiological and behavioral mechanisms in various systems and regions of the central nervous system. In addition, this stage is also characterized as a stage on which dreams occur. The distribution of sleep stages at night can be changed by several factors, such as: age, circidal rhythm, indoor temperature, drug consumption or some diseases.
Sleep mode is attributed to several functions. The simplest hypothesis is that the dream is designed to restore the body of a possible stream of energy installed during wakefulness. Do not use alcohol or coffee, some teas and non-alcoholic beverages before bedtime. If you slept a little in past nights, avoid sleep during the day. Do not bring trouble in bed. Perform a quiet and relaxing activities, preparatory for sleep. Be physically and mentally active.
- Regularly spend sleep and awakening time.
- Go to bed only before bedtime.
- Observe the proper sleep environment: Clean, Dark, Without Noise and Comfort.
- Do not use sleeping pills without medical advice.
It is assumed that slow sleep is associated with the recovery of energy consumption.
Fast sleep
Quick Sleep (Paradoxical Sleep, Stage of Fast Eye Movements, or Abbreviated BDG Sleep, Rem-Son) - This is the fifth stage of sleep. EEG: Fast fluctuations in electrical activity, close to the value to beta waves. It resembles a wakefulness. At the same time, it is paradoxically!) In this stage, the person is in complete immobile, due to the sharp drop in the muscular tone. However, eyeballs very often and periodically make rapid movements under closed centuries. There is a distinct link between BDG and dreams. If at this time to wake sleeping, then in 90% of cases you can hear a story about a bright dream.
An example is an African elephant, the largest land animal. In the wild, he sleeps on average two hours a day and often spends almost two days without sleep. Research is unprecedented to get out of captivity. Researchers observed two matriarchs of African elephants in the Chobe National Park in Botswana for 35 days. They supplied elephants sleep sensor in the trunk and a collar that allowed to identify the position during sleep.
In their natural habitat, the elephants are sleeping only two hours a day, this is the smallest amount of sleep among mammals, "says Paul Menger from the University of Withersland in South Africa. They have no time to dream, researchers contacted. They stay without sleep up to 46 hours, traveling over long distances during these periods.
The rapid sleep phase from the cycle to the cycle is lengthened, and sleep depth is reduced. Quick dream interrupt more difficult than slow, although it is a quick sleep closer to the wake up threshold. A quick sleep interruption causes more serious impaired psyche compared with slow sleep disorders. Part of the interrupted fast sleep must be assessed in the following cycles.
Predators are constantly worried about elephants that should always be on guard. Another reason for several hours of sleep is the amount of food eaten. Herbivores that consume low-calorie products should spend more time to chew up to consume energy from their food and do not need such a large number of time to digest. It is not surprising that the giraffe, like an elephant, sleeps very little.
Already, the number of hours of sleep everywhere decreases among mammals depending on the neuron density on the cerebral area of \u200b\u200bthe brain. The lower the neuron density in the brain, the less the animal should sleep. Neurons grow, the density to the area drops, and the animals are sleeping less. More time for feeding allows you to increase the growth of evolution.
It is assumed that fast sleep ensures the functions of psychological protection, information processing, its exchange between consciousness and subconscious.
The sounds and sensations are blind from birth, they have no BDG.
How much to sleep a person is inextricably linked with such a concept as the sleep phases. Sleep phases from any person alternately alternate, replacing each other, and such alternations should be a certain amount. Otherwise, the body will not get all the necessary time to restore internal structures, as well as structuring the information received per day.
Is it possible to sleep?
Sleep-inducing metabolites accumulate in the wakey brain and are produced by the neurons themselves. As long as an animal in a state of awakening should depend on how much time is required to accumulate the critical concentration of metabolites causing sleep. The lower the neuron density under a certain surface of the crust, the slower it should be the accumulation of metabolites, and the longer the animal must hold out in an active condition, says the neurobiologist.
It is about 7 hours of sleep per day. But it is less than the average need for 8-hour human dream. They are the only omnivorous in the list. Goat sleeps around 5 hours a day. More than sheep, they sleep about 4 hours. Cows spend almost all day for chewing and walking. About 4 hours of sleep remain.
The phases of sleep must be fully executed, forming, thus, the completed night-rest cycle. Moreover, depending on nature, a person can be saturated for more or fewer such cycles.
Consider in more detail the name phases themselves, which in any person are the same and can only differ in time. And then let's talk about the full cycles of these phases to find out: how much to sleep a man to get enough sleep. Here, the difference between two separately taken individuals can differ radically.
Have ever seen how the horse sleeps? Yes, one hour he tired and lies. And pack about 3 hours of sleep. The same quantity as the donkey. Some studies have already shown that the giraffe sleeps only about two hours a day. They were considered animals that the least slept. Recent studies conducted in Botswana are now associated with the largest from land mammals - an African elephant.
The Greeks were afraid of Morpheus, the god of dreams, because they believed that every night, when he falls asleep, the deity could torment them, sending terrible nightmares. Science, however, is able to prove that sleep is a good teacher. The conclusions of the American scientist are the result of a series of experiments presented last month at the third International Congress of the World Federation of Sleep Studies. At a meeting held in the German city of Dresden, leading researchers were gathered from different parts of the world. Each effort becomes a blank speech if the hours in the books are not accompanied by a good night bed.
Phases sleep
Sleep phases of any person are divided into 2 types:
- Slow Sleep Phase;
- Fast sleep phase.
Full passing of all phases of sleep occupies different people from 1 hour to 1.5 hours. Usually focus on the last digit, although it is not accurate. Each of us has its own overall duration of the phases of sleep, which can change a little not only in different periods of life, but even for one night sleep.
Phases of slow sleep
The phase of slow sleep begins with the moment of falling asleep and takes three quarters of the entire sleep cycle.
A slow dream begins with the desolation process, which smoothly flows into the surface, moderately deep and, finally, deep sleep. A total phase of slow sleep, as can be seen, consists of 4 types of sleep.
It is very important that during the slow sleep phase did not bother sleep. After all, it is during this phase that all the necessary changes are happening to health:
- In mice, energy spent per day is restored;
- There is a restoration at the cellular level of various structures of the body;
- The body builds protein structures - muscles, internal organs;
- Fat burning occurs (in the case of proper nutrition during the day, especially in the evening);
- The necessary hormones are highlighted, first of all, growth hormone and melatonin;
- The body is prepared for the next day.
If the phase of slow sleep is often broken, then such a ribbon sleep leads to the fact that in the morning a person feels a breakdown, physical weakness, lack of energy and a breaking. True, the cause of all listed problems may be not only bad sleep conditions in the slow phase, but also the overall disadvantage of these slow phases of sleep, which will be said below.
Scientists believe that the maximum efficiency of the phases of slow sleep is manifested up to 4 am. At the same time, in each new cycle, the proportion of phases of slow sleep is gradually decreasing, yielding fast sleep phases.
After 4 am, the phase of slow sleep almost does not appear. Therefore, if you feel the lack of forces and energy every morning, it is possible in late departure to sleep, in connection with which the body lacks all the slow phases of sleep for recovery.
Fast sleep phases
Fast Sleep Phase takes a relatively small proportion of sleep cycle - just one quarter. But it does not lose its significance from this.
In the rapid sleep phase, the body:
- Processes, sorts absolutely the whole information received per day;
- Restores the energy of the nervous system;
- Prepares memory and attention to further work during the new day.
After 4 hours of a night, almost all the time of sleep is allocated to the fast phase, which is associated with a speed transition to wakefulness. The body has already prepared the physical body to work, and is now engaged in the preparation of the mental sphere.
Sleep cycles. How much to sleep
Sleep cycles are interconnected with sleep phases. The circle of a slow and fast sleep phases forms one sleep cycle. And the whole question is how many sleep cycles should be during a person's night recreation.
Scientists converge in the opinion that there are 5 sleep cycles enough. That is why they usually speak about 7-8 hours of sleep required for relaxing at night. 5 cycles for 1.5 hours give 7.5 hours of sleep.
At the same time, there are people who sleep a little. Such people are enough only 4 phases of sleep to restore the strength and structures of the body, as well as process all the information. As a result, 6 hours of sleep (and even less) such people are enough.
There is another group of people who should sleep on 6 cycles, which takes about 9 hours. And at all you do not need to consider such people in beds. Their organism is simply built in this way. If they are missing at least one sleep cycle up to 1.5 hours, then they will feel every day to feel broken and sluggish.
The minimum permissible number of sleep cycles is 4 cycles (4-6 hours long, depending on the duration of one cycle), but provided that these 4 cycles are completed until 4 o'clock in the morning. In this case, the body will receive the minimum necessary time to restore during the phases of slow sleep, and in the morning such a person will feel quite acceptable.
Night leisure is the natural component of the life of every person, both for adult and for the child. When people sleep fully, they not only raise their mood and improve well-being, but also demonstrate a significant increase in mental and physical performance. However, night sleep functions do not end only on vacation. It is believed that it is overnight all the information received by day passes into long-term memory. Night rest can be divided into two phases: slow sleep and fast. Especially relevant for a person deep sleep, which is part of the slow phase of the night rest, since it was during this period of time in the brain that a number of important processes occur, and the violation of this phase of slow sleep leads to a sense of lack of sleep, irritability and other unpleasant manifestations. Understanding the importance of the deep phase of sleep, allows to develop a number of advice on its normalization for each person.
Sleep includes a number of stages, naturally repeated overnight
Periods in a night rest
The whole period of dreams in humans can be divided into two main phases: slow and fast. As a rule, in the norm, falling asleep begins with the phase of slow sleep, which in its duration should significantly exceed the fast phase. Closer to the wake-up process, the data ratio of the phase varies.
How long is the time for these stages? The duration of slow sleep having four stages varies from 1.5 to 2 hours. Fast sleep lasts from 5 to 10 minutes. It is these numbers that define one sleep cycle in an adult. In children, the data on how much the night recreation cycle should differ from adults.
With each new repetition, the duration of the slow phase continues to decrease, and fast, on the contrary, increases. In total, during a night rest, a sleeping person passes 4-5 such cycles.
How much deep sleep affects a person? It is this phase of recreation in the night period that our restoration and replenishment of physical and intellectual energy is provided.
Features of deep sleep
When a person comes a slow dream, he consistently passes four of its stages, which differ from each other features of the picture on the electroencephalogram (EEG) and the level of consciousness.
- In the first phase, a person celebrates dormo and semi-sound visions, from which you can easily awaken. As a rule, people say that they think of their problems and are looking for their decisions.
- The second stage is characterized by the appearance on the electroencephalogram of sleepy "spindle". Sleeping consciousness is absent, however, it is easily awakened with any external effect. Sleepy "spindle" (outbreaks of activity) is the main difference of this stage.
- At the third stage, sleep becomes even deeper. Rhythm slows down on EEG, slow delta waves 1-4 Hz appear.
- The slowest Delta-Son is the most profound period of night rest, which is required for recreation of sleeping people.
The second and third stages are sometimes combined into the "Delta Sleep" phase. Normally, all four stages must always be. And each deeper phase must occur after the previous one will pass. "Delta-Son" is especially important, since it is it that determines the sufficient depth of sleep and allows you to go to the rapid sleep phase with dreams.
Sleep phases make up sleep cycle
Changes in the body
The standard of deep sleep adult and child is about 30% of the whole night rest. During the Delta-Sleep period, significant changes occur in the work of the internal organs: there are less than the frequency of heart abbreviations and the respiratory frequency, skeletal muscles are relaxing. There are few involuntary movements or are completely absent. Wake up a person almost impossible - for this it is necessary to call him very loudly or shake.
According to the latest scientific data, it is in the phase of deep sleep in the tissues and cells of the body there is a normalization of metabolic processes and active recovery, allowing to prepare internal organs and the brain to a new wake period. If you increase the ratio of fast sleep to a slow sleep, then a person will feel bad, feel muscular defeat, etc.
The second most important function of the delta period is the transition of information from short-term memory into long-term. This process occurs in a special structure of the brain - hippocampus, and takes a duration of several hours. In case of chronic violation of night rest, people have an increase in the number of errors when checking the efficiency of memory, thinking speed and other mental functions. In this regard, it becomes clear that it is necessary to get enough sleep and secure a full-fledged night rest.
Duration of deep phase
The average duration of a person's sleep usually depends on numerous factors
When people ask about how many hours a day you need to sleep, so that it is not a completely correct question. Napoleon could say: "I sleep only 4 hours a day and feel good," and Henry Ford argue to him, as he rested for 8-10 hours. Individual values \u200b\u200bof the rate of night rest are significantly different between different people. As a rule, if a person is not limited in the period of recovery at night, then on average he sleeps from 7 to 8 hours. This interval is laid by the rest of the majority of people on our planet.
A fast sleep lasts only 10-20% of the entire night rest, and everything else is going on a slow period. Interestingly, but a person can independently affect how long he will sleep and how much time to restore.
Increased delta-sleep time
- Each person must strictly stick to the molding and awakening. This allows you to normalize the duration of the night rest and facilitate the morning awakening.
It is very important to observe the mode of sleep-wake
- There is not recommended before rest, just as you should not smoke, energetic drinks, etc. It is possible to limit the light snack in the form of a kefir or apple a couple of hours before the deposit to sleep.
- In order for the deep phase last longer, it is necessary 3-4 hours to fall asleep to give the body a physical exertion of adequate intensity.
- It is possible to provide a faster falling asleep and high-quality sleep using light music or nature sounds. For example, it is known that singing cricket for the deep sleep phase is very helpful. This means that listening to music in the recreation process is recommended by doctors, however, it is very important to competently approach its selection.
- The room before bedtime is best to heat and eliminate any possible sources of noise.
Violations of sleep
Woman suffers from insomnia
What percentage of people have to deal with sleep impairment? Statistics in our country shows that every fourth person is experiencing certain problems associated with night rest. At the same time, the differences between countries are minimal.
All violations in this field of human life can be divided into three large groups:
- Flood problems;
- Violations of the very process of night rest;
- Problems with well-being after awakening.
What is sleep disorders? These are temporary disorders of any phase of night rest, leading to disorders in various fields of human psyche during the time of wakefulness.
All three types of sleep disorders lead to general manifestations: during the day there is lethargy, fatigue, physical and mental performance is reduced. A person has a bad mood, lack of motivation to activities. With long flow, the development of depression is possible. At the same time, it is very difficult to identify the main reason for the development of such disorders, in connection with their large number.
Conquesting day, insomnia at night
Causes of deep sleep disorders
For one to two nights, sleep disorders in humans may not have any serious cause and pass on their own. However, if the violations are saved for a long time, then they may be very serious causes.
- Changes in the psycho-emotional sphere of man, and, first of all, chronic stress leads to a resistant sleep violation. As a rule, for such psycho-emotional overvoltage, there must be any psychotrarming factor that led to a violation of the flow process and the subsequent occurrence of the Delta-Sleep phase. But sometimes it is mental illness (depression, bipolar affective disorder, etc.).
- Diseases of the internal organs play not the last role in the violation of deep sleep, since the symptoms of diseases may interfere with a person to relax full rest overnight. Various pain in patients with osteochondrosis, traumatic damage causes constant awakening in the middle of the night, bringing significant discomfort. Men may have frequent urination, leading to a frequent awakening for visiting the toilet. According to these issues, it is best to consult with your attending physician.
However, the most often causes of falling asleep is associated with the emotional side of the human life. It is the causes of this group that are found in most of all problems with sleep.
Emotional disorders and night rest
Sleep and stress are interconnected
People with emotional disorders cannot fall asleep, as they have an increased level of anxiety and depressive changes. But if you can fall asleep quickly, then sleep quality may not suffer, although usually the phase of delta sleep in these cases is reduced or does not occur at all. Intransomic and post-communal disorders may additionally appear. If we talk about a big depression, then patients get up early in the morning and from the very moment of awakening are immersed in their negative thoughts that reach the maximum in the evening, leading to a violation of the flooding process. As a rule, deep sleep disorders are found along with other symptoms, however, in some patients, they may be the only manifestation of diseases.
There is another category of patients experiencing the opposite problem - the initial stages of slow sleep may adopt in the process of waking, leading to the development of hypersime, when a person constantly marks high drowsiness and can fall asleep in the very possible place. With a hereditary nature of this state, a diagnosis of narcolepsy, requiring special therapy.
Care options
Detection of the causes of deep sleep disorders and determines the approach to treatment in a particular patient. If such disorders are associated with diseases of internal organs, then it is necessary to organize appropriate treatment aimed at the patient's complete recovery.
If problems arise as a result of depression, then a person is recommended to undergo a course of psychotherapy and use antidepressants, allowing you to cope with impaired psycho-emotional sphere. As a rule, the use of sleeping preparations is limited due to their possible negative impact on the quality of the restoration itself at night.
Sleeping must be taken only by appointment of a doctor
Take medicines to restore night rest quality is recommended only for the appointment of the attending physician.
Thus, the phase of deep sleep has a significant impact on the time period of man's wake. In this regard, each of us needs to organize the optimal conditions for ensuring its adequate duration and complete restoration of the body. When any disorders in the field of sleep appear, it is always necessary to seek help to your doctor, since a full-fledged diagnostic examination allows you to detect the causes of disorders and designate rational treatment, restoring the duration of the Delta-sleep and the quality of the patient's life.
Despite the fact that the site already has an article about the phase of sleep, it is seen to the correct writing another article in the light of the fact that there is a new information about sleep cycles and the amount of time that is required to be poured.
In order not to duplicate the information, send everyone a person's sleep phase to the article. And in this article only we will make a brief overview of the most necessary moments relative to the phases of sleep.
Another thing is sleep cycles. It is the necessary number of sleep cycles that gives us the opportunity to feel perfectly in the morning, after waking up. At the same time, each particular person may differ significantly from others by the number of necessary sleep cycles and, as a result, time spent on the night's sleep.
In addition, I think it will be interesting to know about what opportunities there is a human body to compensate for the lack of sleep and for the previous lack of sleep, and for the coming.
Consider all this in order.
Phases sleep
Sleep phases from any person consist of only two groups:
- Slow Sleep Phase (consists of several sleep species);
- Fast sleep phase.
Two data of the sleep phase is constantly alternate throughout the whole person's sleep time, forming a single completed sleep cycle. That is, the sleep cycle is 1 phase of slow sleep and 1 phase of fast sleep. The duration of sleep cycle usually ranges from 1 to 1, 5 hours. Then a new cycle of similar duration occurs.
The phases of slow sleep initially take up to three quarters of the total duration of the sleep cycle. But with each new cycle, the duration of the phase of sleep within this cycle changes towards the reduction of the duration of slow sleep and an increase in the fast phase.
According to available data somewhere after 4 o'clock in the morning, the phase of slow sleep (deep species) completely disappears, only fast sleep remains.
What happens during slow and fast sleep phases
Slow sleep phase need a human body to restore physical functions. At this time, the process of updating cells and internal structures occurs, the energy is restored, the muscles grow, hormones are distinguished.
During the fast sleep phase, work occurs at the level of mental and emotional spheres: the nervous system is restored, information is processed, the memory and other structures of the body are prepared.
It turns out that each chase phase is unusually important for the new day of the functioning of the body.
Cycles sleep
But for one phase of sleep, the body does not have time to produce all the necessary changes. Therefore, for the full restoration and training of the body, several repeated cycles need to be further operations during the day.
Today, scientists talk about the need for 5 repeated sleep cycles to the middle person. In sum, it is about 7-8 hours of night sleep.
However, there is a fair number of people who have deviations in the number of cycles in the other side.
There are people able to fully recover only 4 sleep cycles. It often grabs 4-6 hours of sleep overnight to feel perfectly to feel the entire subsequent day.
On the other hand, many people feel constantly defeated if they sleep less than 9 hours per night. Compared to other people sleeping less hours, such people look like lazy. However, if you understand that they only need not 5, and 6 sleep cycles at night, then everything falls into place. 6 sleep cycles for 1, 5 hours, just give these 9 hours of night sleep.
How much to sleep to get enough sleep
To get enough sleep, each particular person needs to spend exactly so many sleep cycles as its body requires. This is usually 4-6 sleep cycles.
In this case, the duration of sleep will also be pretty fluently, because Each person has its own duration of sleep cycle.
A minimum that allows you to more or less restore the forces of the body, scientists recognize 4 sleep cycles. But at the same time it is necessary to take care that all these 4 sleep cycles ended to 4 o'clock in the morning. This will fully complete all the work of the body to restore physical structures.
In any case, each person knows how many hours of sleep is required for normal well-being. Based on this, we can conclude about the required number of sleep cycles.
One of the most mysterious and significant processes occurring in our body is a dream. We spend a third of life in this state. At the same time, if you lose a night rest, even for a short period of time, it is fraught with the development of neurotic disorders and a violation of the work of important functions of the body.
Today, thanks to the enormous work of scientists, managed to highlight and study in detail the fast and slow dream. Each of these phases is accompanied by certain features, which will tell further.
Rest is the most important component of the life of every person. During such a state, the body relaxes, and the brain recycles the information received per day. When a slow sleep phase occurs, the material obtained and the material studied is better fixed in memory.
A quick stage simulates upcoming events at the subconscious level. In addition, a long night rest restores the immune system and activates lymphocytes to combat viral infections.
If only one of the cycles will be implemented to interrupt rest, respectively, the human body does not rest. So the performance of the brain will not be updated.
In addition, such physiological processes occur only at night as:
- restored liquid balance;
- the process of cleansing the body is launched, by removing excess moisture;
- the protein of collagen is synthesized, which helps to strengthen the skin and joints;
- the body absorbs calcium.
Each of these processes is characterized by a duration. For this reason, the question arises, how much time it is necessary for the fullest restoration of the body. If you sleep 8 hours every day, then a person will feel herself to rested.
Physiology of human sleep
Daily night leisure is vital for the human body. Moreover, sleep in some situations is much more important than food. Literally a couple of sleepless days provoke the appearance of the following symptoms:
- irritability;
- emotional instability;
- human appears in memory failures;
- insecurity provokes mental inhibition;
- depression develops.
Important: If a person spends about 11 days without a night rest, irreversible processes begin in its body leading to death.
Normally, the adult should sleep from 4 to 8 hours. In this case, such data is comparative, since it is necessary to take into account the ratio of human fatigue. If a large amount of physical exertion is obtained during the day, the time of physiological recreation is recommended to increase.
Features of slow phase
Slow sleep is classified at 4 stages, such as:
- dund;
- sleepy spindle;
- delta sleep;
- delta-sleep deep.
Dremot
When a person enters the state of a dormant, he revises ideas and scrolls the current situations that appeared in the day. In addition, the brain is looking for the right solutions from the relevant situation. At the same time, in most cases, a person appears dreams in which he sees the definition of the established problem.
Sleepy spindles
After the diamond phase, sleepy spindles occurs. This stage is characterized by alternating the disabling of the subconscious and hearing susceptibility.
Delta Son.
This phase is called transitional to deep sleep.
Delta sleep deep
The following factors are characteristic of this stage:
- dullness of energetic;
- heavy lift;
- the inability to wake a sleeping person.
The deep phase appears after an hour and a half after the deposit to sleep.
Important: Slow Dream is important for the human body. It regulates the rhythms of the brain zones and structures. And the fast, helps synchronize and contributes to their harmonious work.
When immersed in a slow cycle, the activity of the body slows down and the person is difficult to wake up. And at the occurrence of a deep stage, there is a rapid heartbeat and breathing. In this case, the pressure drops.
Slow night vacation is important, because at this time significant processes occur, such as:
- cells are restored;
- improves the state of the internal organs;
- human organism is adopted.
The duration of slow sleep is about 75% of the entire rest. And about 25% accounted for quick night rest.
Below will be a comparative table of fast and slow sleep, where you can clearly familiarize yourself as a phase change occurs and compare this data with your own.
Features of the fast phase
The fast phase is also called a faster or paradoxical, and it has a number of distinctive features:
- the dream seen is clearly remembered;
- good breathing frequency;
- muscle tone drops;
- muscles, located in the neck zone stop their movement.
Important: If a new cycle is on the occurrence of a new cycle, the fast night rest has a greater duration. However, its depth is less.
In addition, fast night rest has two cycles:
- emotional;
- unlimited.
During fast night recreation, there is a processing and exchange of information received on the eve between the subconscious and reason. This type of sleep is necessary to accommodate the brain to all changes occurring in the surrounding space. At the same time, if this phase of the night rest will be interrupted, a violation of human psyche may occur.
Differences between cycles
What do they differ slow from fast sleep? As already mentioned above, the slow seam phase has 4 stages, and the fast only two. In addition, there are still a number of differences. We offer to familiarize yourself with them in the comparative table below:
- at a slow dream, at the beginning of the movement of the eyes, smooth, and the end they freeze when, when a quick phase, the eye moves constantly;
- during the slow cycle, the human body grows faster, because during this period the growth hormone is produced;
- dreams are different;
- when during the period of the fast phase, it wakes up easier, and feels sleeping in contrast to a slow degree;
- breathing in the phase of slow night recreation can be with delays, but with a quick dream man breathes often, because he reacts to dreams;
- the temperature indicators of the brain decrease with a slow degree, when fast, occurs, on the contrary, the flow of blood is enhanced, and the temperature rises.
Despite the available differences, fast and slow sleep are interrelated and are considered one balanced system. For comparison, at a slow phase, the work of the structures of the internal organs is regulated. And during the rapid cycle, a harmonious establishment of relationships between cells of the human body occurs.
Best time for awakening
Sooner or later, the rest ends and the need for awakening. However, it is important to emphasize the state of a person directly depends on what stage a night rest occurred.
Typically, the negative time for awakening is the phase of slow sleep, which is in the deep stage. And the most optimal for awakening is the gap between the end of the rapid degree of sleep turning into the first stage of the next stage.
IMPORTANT: If a person has completely rested, he is full of energy and will be in a good mood. As a rule, such a state is guaranteed if you wake up after the end of dreams.
When the rapid sleep phase occurs at this moment, all senses are activated, respectively, a person responds well to external factors that promote its awakening, such as:
- light penetrating through curtains;
- outsided sounds that are coming from the outside;
- changes in ambient temperature indicators.
If you wake up at this moment, well-being and men and women, and the child will be excellent. But, it is worth a little rear and a person already gets broken. So, it happens when the body goes to another slow cycle.
IMPORTANT: Even if the awakening happened easily and positively, do not rush to jump off the bed. Give some time the body on the adaptation of your systems to the coming day. At the same time, watch not to dive again into sleep.
As a rule, all people wake up before the bandwall alarm. All because the body has biological clocks that adapt to the human day mode. Therefore, if you woke up before the scheduled time, do not hurry to fall asleep again, otherwise you immerse yourself in a deep stage and spoil yourself the whole coming day.
The optimal time for awakening is the period when you have woken up independently and the body has been reigning the fact that I slept. Then it will not be necessary to count when it is better to wake up.
What is fraught with insomnia
Often both sleep cycles are violated for certain reasons. Moreover, many people, having a similar problem, do not even realize that the duration of their night rest is insufficient. But, the lack of sleep negatively affects the general condition of the body as follows with the following symptomatics:
- man worries fatigue, apathy and inhibition;
- the mood has frequent changes, often occurring the attacks of irritability and plasticity;
- the immune system is reduced;
- memory is violated;
- increases body weight;
- there is a failure of the endocrine system.
The human body gradually launches the process of self-destruction. In addition, mental disorders become all brighter. And if timely not to start therapeutic therapy, the consequences can be catastrophic.
How to get rid of insomnia
If the rest at night is violated not to engage in self-medication. First you need to identify the reason provoking this failure then direct the strength to eliminate it. Sometimes our organism gives signals in the form of insomnia on the development of pathology.
Therefore, the doctor's consultation and the examination must. Moreover, sometimes, such a violation is even useful. After all, it is possible to identify the development of the most dangerous pathology in a timely manner.
As for treatment methods, there are several of them:
- treatment with drugs;
- elimination of the problem with special gymnastics or sports activities;
- operational intervention;
- visiting a psychotherapist;
- power Correction;
- compliance with sleep hygiene;
- competent time planning of the day.
By eliminating the true cause of sleep disorders, a slow and fast cycle will come to normal.
And in conclusion, it is worth noting, healthy night rest, is of great importance in a person's life, regardless of his age. At this time, you calm the nervous system and gain positive emotions for the coming day. And remember, it does not matter how much the rest is. The main thing is that in the morning you felt cheerfulness.
Many have heard that the dream consists of consistently replacing each other phases and stages. Some know that in some phases wake up easier, to others - harder, so ideally awakening should be adjusted to certain stages of sleep. Someone will say that dreams will only take off in some one phase (a small spoiler - in fact it is not so, see below). In this article we suggest to delve into these and other issues related to various sleep periods, and consider, what phases are highlightedWhat is them characteristic and duration, how many phases are neededin order to sleep, and how to independently calculate sleep by phases. In addition, in the last part of the text we will consider how some so-called rational schemes of sleep are estimated from the point of view of the phases and stages.
Human sleep phases: preface
The dreams seem to be such an ordinary thing, and nevertheless it is one of those areas that still pay many riddles. In particular, while scientists do not have the unity of opinions even on whether we see and here stages and phases of a person's sleep can be considered quite studied., among other things, because they are easier to explore using various devices. Main sources Color dreams or black and white. Data for scientists is the activity of the brain as a whole and its shares in particular (it is shown on the electroencephalogram - EEG), the movements of the eyeballs and muscles of the nape. These and a number of other indicators allow you to draw up a more or less clear picture of sleep phase cycles.
In general, we propose not to delve into terms and methods of somnology (SPEA sciences), but to consider sleep phases at a more practical level: to understand how many phases stand out, disassemble their main features and what distinguishes phases from each other. These knowledge will help answer the questions, in which phase it is easier to wake up how much healthy dream should last, etc. But first do several remarks:
- phases and stages are considered on the examples adults (with age, the ratio and the duration of the phases varies);
- for simplicity and uniformity periods of sleep will be shown on examples of those who goes to bed in the evening or at the beginning of the night, and not in the morning and does not work at night;
- we are considering only physiological Son. - Medical, hypnotic, etc. In this material, the account is not taken;
- we focus on those who have happiness to sleep sufficient number of hours for his body And not forced, for example, to run to the first pair after the night writing course.
So, what should be a normal sleep at a medium-term healthy person in such conditions?
In general, experts share a dream into two phases:
- Slow Son., he is orthodox, or Nrem-Son.. NREM name comes from English Not Rapid Eye Movement and reflects the fact that for this phase is not characterized by fast movements.
- Fast sleep, he is paradoxical, or Rem-Son (That is, fast eyes are present). The name "paradox" is due to the fact that during this phase of sleep, complete muscle relaxation and high brain activity are combined. It turns out that during this period, the brain works in almost the same way as in wakefulness, but it does not proceed with the information obtained from the senses, and does not give the body orders how to respond to this information.
The cycle "Slow + fast sleep" lasts approximately 1.5-2 hours (more than just below), and during the night, the phase data consistently replace each other. Average 3/4 cycles falls on slow dream and, accordingly, about a quarter - on fast.
At the same time, a series of stages stand out at slow sleep:
- dremot - transition from wakefulness to sleep;
- easy Son.;
- moderately deep Son;
- deep dream "It is at this stage that the sleep is the strongest.
Stages 3 and 4 are common name - delta Son., which is associated with the presence of specific delta waves on EEG.
Night Cycle Scheme for Phases and Sleep Stages
From the point of view of sleep cycles, our night is as follows:
- First comes stage 1. Slow sleep, that is, we move from wakefulness to sleep through a dormant.
- Next we consistently pass stages 2, 3 and 4. Then we move in reverse order - from Delta-sleep to light (4 - 3 - 2).
- After stage 2, the phase occurs quick sleep. Due to the fact that it is activated by the latter in the cycle - after all other stages passed, - sometimes it is called 5 phase or 5 stages, which, strictly speaking, not exactly exactly, because fast sleep is completely different compared to slow .
- Then we return again to stage 2., And on again, immerse yourself in Delta-sleep, then light, then fast, then again light ... and so the change of phases and stages goes in a circle. Another option - an awakening occurs after fast sleep.
Duration of phases and stages of sleep
As we have already spoken above, on the entire sleepy cycle (slow and fast sleep), there is an average of about 1.5 hours to 2 hours. In this case, the duration of the phases and stages and their ratio within the same cycle changes over the night. Consider how the phases are distributed on average and how much each of them lasts.
Thus, in the first cycle, a full-fledged deep sleep (stage 4) comes approximately 40-50 minutes after sleep, and fast - in 1.5 hours. Based on the average need for a dream, we get that in the normal state a person overnight needs to sleep 3-6 cycles - depending on their duration and from its need in a dream. In turn, this need will be quite varied: some need 4 hours, for some, the norm may exceed 10 hours.
Which phase is better to wake up and how to calculate it
As known, wake up the easiest on the phase of fast sleepIn second place - the stage of the lung. Knowing the sequence of different periods, you can set up the optimal awakening time. On the other hand, it is necessary to take into account that the duration of the phases of non-etinakov in different people, in addition, the need for one or another "form" of sleep varies depending on the state. For example, if you are tired, sick or restore after the disease, slow sleep is able to take longer.
Of course, to facilitate the awakening, you can buy various gadgets that read the characteristic features of the phases (more than a little lower) and will be 
You are in the last time. But learn how to wake up to the phase of fast sleep, you can and independently - first of all it is necessary to experiment. For example, take 2 hours per 5 hours per phase, calculate how much you need to lie / wake up to withstand the whole number of cycles. For example, if you need to get up at 8 in the morning, the multiple number of phases will be at 6 am, 4 am, 2 nights, midnight, etc. When calculating time, take into account the fact that some more time you need to fall asleep. As we said, the stage 1 usually takes 5-15 minutes. That is, to get up at 8, lie down at 1:45 or 23:45.
Try some time to stick with such a graph and look if you have to wake up in the fast sleep phase. If not, "Play" with the borders - make a calculation based on 1 hour 50 minutes or 1 hour 40 minutes. Thus, you can find exactly your duration of the night cycle and in the future to repel from it. It is best to conduct experiments when you are in a normal physical and emotional state and more or less normally poured on the eve of experiments.
We also hint that under the "go to bed" we have in mind that it is to go to bed, and not "lie down in bed with a smartphone in an embrace and another hour to correspond in messengers." Note that the calculation of the sleep phases will not give you a cheerful if you have already seen only a week for one cycle per night. Adjusting the phase is a tool for easier awakening, but it will not free to sleep from the need to sleep.
Sleep and dream phases
What happens to us in different phases of sleep
One of the main differences of the phases from each other - miscellaneous brain activitywhich visually can be traced in the waves on EEG, but the physiology of the phase phases is characterized not only by this. Another difference in fast and slow is reflected in the English names of REM and NREM - the presence and lack of fast eye movements. In general, the definition of the sleep phase on the peephole, without taking into account the instruments and measure various indicators, is quite problematic. You can only say that if a person moves through his eyes, limbs, etc., most likely, it's about a quick dream. What can be registered on different devices? We give some interesting facts.
Damage slow sleep
To plunge into the first stage of slow sleep (nice), the brain produces special substances that block its activity, cause lethargy, and also affect other organism systems, including slow metabolism. In stages 2-4, especially when delta-sleep, the metabolism is also slowed down.
Say that during slow sleep in principle movement of the eye, not quite right - they are in stages 1 (Dund) and 
2 (light sleep), but specifically slow; In English terminology, they are called - Slow Rolling Eye Movement (SREM). In turn, during Delta-Sleep there are no such movements, but it is in this phase that people go or speak in a dream, and also commit any non-controlled actions if it is typical.
Fast dream features
One of the main features of fast sleep - the brightest dreams. Under the words "the brightest" we have in mind that almost all the dreams that we remember after awakening are precisely from this phase. It is believed that fast sleep, in turn, is responsible for processing the information received during the day, internal work on emotions, etc. But so far, scientists cannot say for sure how specifically occurs during fast sleep and what mechanisms are involved.
As we have noted, visually fast Son. You can learn from the movements of the eyeballs, on sometimes knocking breathing, movements, etc. Also for this phase is characterized by changes in the body temperature and heart rate: they can increase or decrease within the same stage.
I wonder what brain activity During fast sleep, how high that scientists for a long time could not see the difference on the EEG between this phase of sleep and wakefulness. True, today several important differences were still found.
Interesting features associated with sleep phases
For any phase characteristic distortion of time. Probably everyone familiar with the situation when the eyes are closed for a minute - and 5 hours as it did not happen. It is true and the opposite: it seemed that the whole night had passed and a lot of dreams had a dream, but in fact just 20 minutes.
Some believe that during sleep man completely turns off from realityHowever, in fact it is not. Many signals of the brain are not properly processed, especially during 
Delta sleep, but during fast and easily, the main source of information becomes sounds. For example, we do not always wake up noise, but a person can wake up from the fact that someone even brings himself to his name. Also during fast sleep, the sounds can be embedded in a dream and become part of it. This suggests that the brain processes sounds During sleep and decides, how much attention and how to do it.
In children, the share of fast sleep is more than adults, and the elderly it is even less. I.e the older we become, the shorter the paradoxical phase Sleep and longer orthodox. Interestingly, fast sleep is celebrated even in children in the womb. Scientists say that in the early stages of life (including before birth), fast sleep is very important for the formation of the central nervous system.
Studies show that brain may not dive Whole in the same phase, which is especially characteristic of Delta-Sleep. Although most of the brain, as a rule, is in the same stage.
The value of the phases of sleep for the body: a small caution
Say, what kind of sleep is better or more useful - fast or slow - it is impossible. They are both phases are needed for a full rest and recovery The organism is both physiological and mental levels. In this regard, the schemes of sleep, in which there is no full-fledged cycle. Surely, many have heard of the schemes that suggest that a person sleeps not once a day for 6-8 hours, and several times during the day. 
Some similar schemes look quite harmless, but the benefits of others cause serious doubts.
In particular, the Internet meets information about the allegedly very effective schedule, when it is necessary to sleep 6 times a 20 minutes or 4 times 30 minutes. Based on a typical sleep cycle, these temporary gaps are very short, and in 20-30 minutes a person will not have time to go further than 2-3 stages, that is, about deep and fast dream it does not matter in principle. Meanwhile, the most important processes for our organism occur at these stages. Perhaps, people who are described as successfully used such schemes, sleep cycles are very compressed, but the chance is great that reality is simply embailed in favor of impressive history.
Of course, for some time the body of the average person is professional and 20 minutes or a day. He may even seem that he began to more effectively spend time, but the benefits of these schemes for the body in this case raises questions. Systematic lack of sleep strikes both mental and physical condition and leads various unpleasant consequences. Not denying the benefit and effectiveness of other rational sleep schemes, we urge you to consult with your doctor and is very wary treating options that do not include at least a few full-fledged cycles per day.
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