Sleep is what allows a person to be alert and able to work. Without it, anyone, even the healthiest organism, cannot live long.

Scientists have found that you can live, function, and work normally if you don’t sleep for more than one or two days.

Then you will feel tired, irritated, and want to rest, but you will be able to cope with work and feel more or less normal.

If you don't sleep for more than 24-36 hours, this is fraught with huge and very bad consequences. The body can wear out nervous breakdown, mental disorders, complete decline strength and even death.

What is sleep? Probably, more than once we have thought about why, simply by closing our eyes, we plunge into Magic world dreams and relaxation? Why do strength and energy appear in us? Why do we dream? What is this? Let's try to figure it out.

Slow phase

The slow phase is a period that is also known as deep sleep. It is very important for a person, because it is during it that growth hormone is produced, and a person completely rests.

It lasts about 90 minutes and occurs immediately after the person falls asleep.

All scientists agree that slow-wave sleep is very important, because it is thanks to it that we can live and work fully. During this period, the pulse slows down, blood pressure drops, and breathing becomes slower.

Slow phase - incredible important stage for health, because it is at this time that it is restored the immune system. This means we become less sensitive to infections and viruses.

One interesting study was conducted by scientists using basketball players from Stanford University as experimental subjects. They decided to increase the athletes' sleep. They slept for 10 hours, that is, 2 hours more than usual. A month later, the guys showed three times better results than they had before. This is the magical role of sleep, including slow phase. After all, it was because of it that basketball players had better rest and muscle recovery. But this does not mean that the more you sleep, the better you feel. Everything needs to be done as normal. Oversleeping is harmful to the body and can result in very unpleasant consequences.

Stages of slow-wave sleep

1. Half-sleep period. It is also called the dormancy stage. The man is not yet asleep, but is no longer awake. He is in a state of dream-like hallucinations. During this period, it is customary to think about all your daily problems, solve difficult tasks and make plans for life. This is a kind of summary of the passing day. The pulse and breathing slow down, and the tone of the whole body decreases.
2. Shallow or shallow sleep. At this stage, the body temperature drops, the pulse slows down, and the person falls asleep. If you take an encephalogram, you can see that certain “sleep spindles” appear, which occur approximately once every 5 minutes. They are responsible for deep and deep sleep. During the intervals between the appearance of these spindles, a person can very easily be awakened. This period lasts about 20 minutes.
3. The period when shallow sleep has already ended, but deep sleep has not yet begun. This is a small stage that quickly moves on to the next. Some scientists do not distinguish it and combine it with 4.
4. Deep. The man sleeps soundly and dreams. This period is sometimes called delta sleep. It lasts about 10 minutes. If you try to wake a person up, it will be very difficult to do, and if you succeed, he will be very angry and irritated. Exactly in stage 4 slow sleep some people talk, sing, walk in their sleep. But most likely, they won’t remember it the next morning. The main thing is that all these movements have nothing to do with sleepwalking, which can be dangerous both for the person himself and for those who live with him.

It was opened in 1953. This is a period that does not last long - about 15-20 minutes. Some have even less. Research is still underway at the moment.

Some scientists tend to believe that this is the period when the brain analyzes all the information received during the day. Some believe that REM sleep is most important for young children because it helps their development. nervous system and impulses. But if you look from the point of view of emotions and experiences, this is a kind of reward from the brain for everything that we have lived through during the day.

It is at this stage that a person sees vivid and exciting dreams. His eyes dart, he is even outwardly somewhat active, but if you try to wake up the sleeping person during this period, he will be quite alert and will be able to tell you what he dreamed.

Alternation

Sleep phases alternate. First one, then the next, and so on all night. That is, first a person goes through the slow phase entirely. Then a whole quick one and so on about 5 times a night.

The longer you sleep, the shorter the slow-wave sleep phase becomes and the longer the fast sleep phase.

But this does not mean that you should oversleep.

Optimal wake-up time

It is logical that if there are only 2 phases, then they can be easily calculated. After all, if we wake up in the slow-wave sleep phase, we will feel overwhelmed, tired, and irritated. And if in the fast stage, then on the contrary - cheerful and full of strength, in good mood.

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, concomitant diseases such as insomnia will not develop.

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.

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:

1. Internal organs and muscle tissue remain in a relaxed state at night, gaining strength.
2. During the day, a person expends a lot of energy for full-fledged activities, but only during sleep are the reserves replenished.
3. 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.
4. Also, during sleep, long-term memory is formed, which includes accumulated information. This includes understanding what you see and consolidating new skills.
5. 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. Necessary requirement is that you need to fall asleep at the recommended interval, because this can increase performance 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.

In an adult who does not have serious problems With health, 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.

Once the initial 4-stage process has passed, stage 2 action 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! With proper rest, approximately 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.

Still, there are other reasons for poor 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! Main feature 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 of the slow phase.

When falling asleep, certain rhythms appear, which depend on good lighting in the room. sun rays. 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 in general temperature, activity 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 was recorded that a solution was coming to a difficult situation that was difficult to resolve in the process of life. The 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 a good mood and experience 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 stage deep sleep will be complete, it is possible to remember any 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 restoration nerve cells. There is an opinion that this is impossible, but these are unreliable assumptions.
• By understanding the information received during the day.
• At first preparatory actions for mental activity.

Due to the existence of a single stage of the 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 the complete restoration of the 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 experienced over 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

For man important role play all stages of sleep. This will allow the body to restore strength and energy. The best decision- this is compliance with the regime without violation. 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 whether there is a special technique with which it would be possible to calculate best time to wake up on your 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 the correct 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. About special features each of them can be found in the table below:

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 changes in needs and increased load on the brain. The most active ones need little time at all to gain strength for a productive day.

The problem of lack of sleep has always been relevant. Each of us has repeatedly woken up far from being at our best, gone to work or school, barely opening our eyes. Sometimes the reasons for such a state are obvious - the day before there was a holiday, the boss was busy with work until late at night, he was sitting on notes before the exam. But what if there were no such reasons? It seems like you went to bed early, but in the morning you still feel weak and tired.

There is an explanation similar phenomenon, and, most importantly, there is an opportunity to correct the situation. All you need to do is simply calculate in which phase of sleep it is better to wake up. This article will tell you how realistic this is.

Sleep as a process still remains a mysterious, inexplicable phenomenon. But scientists unanimously confirm that it is important and necessary for health and normal functioning. Numerous experiments have repeatedly proven this.

Everyone can feel how harmful a lack of a good night's rest can be. Sometimes it is enough to spend only one sleepless night to realize how bad a sleep-deprived person feels.

Sleep gives the body the opportunity to rest and recover. Some people refuse this, for various reasons: someone needs to work in night shift, someone is too dependent on the Internet, smartphone or computer games. Periodic lack of sleep is fraught with a number of unpleasant consequences, for example:

• dizziness and migraine;
• depressed and irritable mood;
• drowsiness, lethargy, low work efficiency;
• inability to concentrate, decreased mental abilities.

These problems go away as soon as a person gets the opportunity to sleep well. It is important to remember that any lack of sleep negatively affects the body and its activities. Chronic lack of sleep threatens great difficulties. Here are just a few pathologies, the cause or symptom of which is the lack of a normal sleep pattern:

• papilledema, glaucoma;
• hypertension;
• vegetative-vascular dystonia;
• diabetes;
• obesity;
• premature aging.

Attention! Leading a nocturnal lifestyle with a lack of healthy, full-fledged sleep negatively affects the functioning of organs and reduces the production of essential hormones - serotonin and melatonin. A constant lack of rest disrupts the psyche, causes depressive and nervous disorders, and hallucinations. In men, lack of sleep can cause decreased libido and impotence; in women, excess weight and wrinkles appear.

The best sleep phase for waking up

Unfortunately, even for those whose lives extend beyond work and home, lack of sleep is a common problem. Scientists believe this can be avoided. In their opinion, it is necessary to wake up in right moment: sleep phases will tell you how to get enough sleep. But first things first.

Ideas about sleep cycles

In the course of numerous experiments studying sleep as a process, researchers were able to find out that the brain continues its work at night. This was confirmed by the results of the electroencephalogram.

The results showed that night rest is accompanied by a change of stages that repeat in a circle. Over the course of several hours, on average, up to five such changes occur. Each cycle was divided into two phases - slow and fast sleep. Both have their own characteristics. The duration of one circle for a healthy adult is about 1.5-2 hours.

Description of the stages of the slow phase

The first phase of the cycle, from which a person’s sleep begins, takes up approximately 70% of the total time. It has four stages:

Interesting to know! The slow phase of sleep is the time when the human body recovers. The heartbeat is slow, body temperature drops by about 1 degree, pulse rate and blood pressure are reduced. As dawn approaches, this part of the cycle becomes shorter and shorter. After the slow phase comes the fast phase, also known as the paradoxical phase.

Characteristics of the fast phase

The paradoxical phase is characterized by the presence of vivid dreams. Physiologically, the sleep stage is manifested in brain activity - indicators reach the level of wakefulness. Also present sleep paralysis(the muscles of the body are relaxed to the limit) and rapid movement of the eyes, as if behind closed eyelids the sleeper is watching a movie (or maybe even participating in it).

If the previous phase is necessary for the body, then this phase is necessary for consciousness. It is believed that in a dream the information accumulated during the day is processed: thoughts, plans, desires, memories, etc.

Awakening in different phases: distinctive features

Psychophysiological processes arising in different stages, make night rest uneven. Because of this, a person will either awaken without problems or “rise from the dead.”

Waking up in the paradoxical phase, a person can remember what he dreamed. Vivid images and visions can leave impressions for the whole day; it is easy to wake up during this period.

It is also important to consider the conditions for going to bed and the load received during the day. Naturally, someone who has been doing hard physical labor all day will sleep more soundly than someone who has not left the computer.

It is important to know! The slow phase is characterized by deep immersion in sleep. If you wake up in this phase, then only in its second stage - it will not be so painful. And the most difficult awakening is at the fourth stage of the slow phase: it is almost impossible to navigate the environment, the reaction is inhibited. You won't want to get out of bed at all. In general, the condition resembles very strong intoxication.

The best time to interrupt sleep

It is believed that it is easiest to wake up during REM sleep, when a person is dreaming about something. However, experts do not recommend getting up in this phase too often. Its lack is fraught with mental disorders.

It’s a little harder, but just as realistic, to wake up in the second stage of slow-wave sleep. Awakening is possible, since at this stage a person’s hearing becomes more acute.

Calculation of the duration of sleep phases

In the course of research, scientists have suggested that the ideal time to wake up can be calculated. The basis is the required number of hours for proper rest, as well as certain conditions: during the day the person was not overly stressed physically and mentally, went to bed for natural reasons, woke up without an alarm clock, easily and naturally.

Interesting to know! If we take into account that the required time to get enough sleep is 8 hours, and one cycle takes about 1.5-2 hours, you can make a calculation - determine the moment of the onset of the paradoxical phase, in which awakening will be as simple and pleasant as possible. It is important to remember that adequate sleep requires at least four cycle changes. There are many graphs and tables of human sleep phases by time on the Internet, the most obvious example is given below.

It is possible to find out when it is better to wake up by counting the phases of sleep, but it is impossible to guarantee 100% that waking up in the fast phase will actually be effective. Night rest for each person is purely individual, therefore any attempt to find out the most suitable time to wake up, as well as the number of hours necessary for complete relaxation and restoration of the body, will be in the nature of an experiment.

Advice! You can use a calculator provided by one of the Internet sites. This calculation is the fastest: you need to specify the time to fall asleep and wait for the result displayed on the screen.

Rules to help a person get a good night's sleep

Before determining when is the best time to wake up, you need to take care of quality conditions normal rest. An easy morning awakening needs a strong preliminary healthy sleep.

1. It is not recommended to drink alcohol and a lot fatty foods before going to bed. A couple of hours before night it is better not to eat or drink anything at all.
2. A comfortable environment helps you fall asleep quickly sleeping area. Rough sheets, out of season a warm blanket, blocked access to fresh air - all this is an unnecessary reason for waking up in the middle of the night.
3. No gadgets in bed. Going to bed should resemble a ritual: brush your teeth and wash your face, prepare your things for tomorrow, open the window, go to bed, take a book.
4. On good dream It also affects how much a person loads himself during the day. It is necessary to correctly calculate your working abilities and capabilities, not to jump over your head, but also not to be lazy.
5. Minimize light sources - sometimes even the flickering light of a laptop indicator can prevent a person from falling asleep.

Easy awakening in the rapid phase of sleep, which was discussed above, is possible only with normal full sleep consisting of at least four cycles. You shouldn’t consider yourself a superman trying to get enough sleep in a couple of hours - few people succeeded, and it was caused more by a structural DNA disorder than by willpower or self-discipline.

Conclusion

Sleep remains a mysterious and difficult to explain phenomenon. Many popular science magazines, documentary television programs and articles on the Internet talk about new discoveries in this area. Despite numerous experiments, there are still fewer hard facts than guesses. Calculating sleep stages is just another page in this story.

Full functioning depends on good, sound sleep. No table, no calculations will help if there are problems or deviations in night rest. Before determining the phase in which you can wake up, make sure that you fall asleep normally. Nap will not bring satisfaction to either soul or body.

During sleep, a person periodically alternates two main phases: slow and fast sleep, and at the beginning of sleep the duration of the slow phase predominates, and before awakening, the duration of fast sleep increases. Sleep begins with the first stage of slow-wave sleep (Non-REM sleep), which lasts 5-10 minutes. Then comes the 2nd stage, which lasts about 20 minutes. Another 30-45 minutes occur during stages 3-4. After this, the sleeper returns to the 2nd stage of slow-wave sleep, after which the first episode of REM sleep occurs, which has a short duration of about 5 minutes. This entire sequence is called a cycle. The first cycle lasts 90-100 minutes. Then the cycles are repeated, with the proportion of slow-wave sleep decreasing and the proportion of fast sleep (REM sleep) gradually increasing, the last episode of which is in some cases can reach 1 hour. On average, with full healthy sleep, there are five full cycles.

First: Restore the conditions that automatically trigger sleep in the cocaine addict.

• For this we need: to obtain adequate physiological conditions.
• Get an adequate sleeping environment.
• Achieve physical and cognitive deactivation.

That's why our detox team usually prescribes. Alcohol metabolism uses a lot of water, so you need to avoid excess alcohol to avoid waking up thirsty in the middle of sleep. Monitor the indoor environment by ensuring that the room temperature is cool and pleasant, that there is no strong light, and that humidity is adequate. Make sure the bed is large enough that the mattress and mattress are firm and comfortable enough so that clothing is not skimpy, excessive or irritating. Noise - important factor, distorting sleep, so we must ensure that the sleep time is quiet and without noise. Jacobson's Deep Muscle Relaxation: The Jacobson's relaxation method is used in our cocaine detoxification clinics to promote sleep as it teaches us to reduce muscle tension and therefore promotes physiological detoxification.

slow sleep

NREM sleep also has its stages.

First stage. The alpha rhythm decreases and low-amplitude slow theta and delta waves appear. Behavior: drowsiness with half-asleep dreams and dream-like hallucinations. At this stage, ideas may intuitively appear that contribute to the successful solution of a particular problem.

Now it cannot be used as a sleeping pill; that is, doing exercises when you do not fall asleep because the indispensable condition for rest is not fulfilled, which must be done endlessly, because in fact it becomes an attempt to sleep, and the effort does not lead to relaxation or sleep. This is why it is recommended to do relaxation exercises at other times of the day and for the sole purpose of learning to recognize when you are stressed.

The importance of deep sleep for the body

Diaphragmatic breathing: Breathing is also a good method of relaxation. Sleep is associated with deep, regular and abdominal breathing, which can lead to physiological deactivation. Thoughts and concerns for our cocaine detox team is a major component of insomnia. The following classes were identified: solving daily problems, staying awake, general problems, noise in the house, and other room conditions.

Second stage. At this stage, the so-called “sleep spindles” appear - the sigma rhythm, which is a rapid alpha rhythm (12-14-20 Hz). With the appearance of “sleep spindles”, consciousness is switched off; during pauses between spindles (and they occur approximately 2-5 times per minute), it is easy to wake up a person. Perception thresholds increase. The most sensitive analyzer is the auditory one (the mother wakes up to the cry of the child, each person wakes up to the calling of his name).

The problem with thought control is that it is ironic or paradoxical because there is a process of searching for alternative thoughts and another is checking whether it is achieved or if it fails and this causes the thought to increase its frequency. When we want not to think about something, we think about something else, and we understand it, but suddenly we realize that we have achieved it, and that we were not thinking about it, with which the thought becomes real again. The desire to stop thinking about something has been shown to increase the frequency of that thought.

Third stage. It is characterized by all the features of the second stage, including the presence of “sleep spindles”, to which slow high-amplitude delta oscillations (2 Hz) are added.

Stage 4 of slow-wave sleep, deep sleep. This is the deepest sleep. Delta oscillations (2 Hz) predominate.

Video: Somnologist R. Buzunov about interesting facts about sleep

Create a series of pre-sleep routines that activate conditioning, which automatically leads to the calmness needed for sleep. For example: lock the door with the key, turn off the gas, brush your teeth, set the alarm and complete all the tasks necessary for that moment of the night, always do them in the same order. Set a fixed time to get out of bed and go to bed. You should get up around the same time every morning, including weekends. If you think you have to get up later on the weekends, do it no later than an hour later. Control physiological variables, don't go to bed hungry, thirsty, want to pee, etc. Avoid drinking alcoholic beverages. Alcohol can be a short-term remedy. At first it has a calming effect, but then it causes insomnia and restless sleep, shallow sleep accompanied by night awakenings. Calculate the time it takes to fall asleep. If it takes five minutes or less, it's likely you won't get any sleep. Five to twenty minutes is normal. And if it takes longer, it means you're not ready to sleep yet. Hot bath- another way to relax before bed. Warm water relaxes and creates a feeling of well-being. Take warm milk before going to bed. It releases tryptophan, which is a substance that induces sleep. Have a quiet lunch and do not lie down for two hours after lunch. Before going to bed, do not drink chocolate or large amounts of sugar. Avoid excess liquids. If you wake up in the middle of the night, don't eat anything, or you may start waking up at the same time usually, feeling hungry. Control noise, light and temperature in the room. If you can't sleep, get up and come back when you are sleeping. When you get into bed, you should turn off the lights in the room with the intention of going to sleep immediately. If you can't fall asleep in one sitting, about 10 minutes, get up and go to another room. Engage in quiet activities until you feel numb, at which time return to the bedroom to sleep. Make sure the bed is large enough that the mattress and mattress are firm and comfortable enough so that the bedding is not too thin, excessive or irritating. Try it natural remedies, such as: lemon balm, Roman chamomile, valerian, passionflower, lavender, passionflower, etc. don't go to bed while you're awake. Do not use the bedroom for activities other than sleeping. The only exception to this rule is sex. Don't use your sleep time to think about your problems.

• Exercise regularly physical exercise, but do it throughout the day.
• Avoid doing this hours before bed.
• Recommended daily walk before dinner.

The third and fourth stages are often combined under the name delta sleep. At this time, it is very difficult to wake a person; 80% of dreams occur, and it is at this stage that attacks of sleepwalking and nightmares are possible, but the person remembers almost none of this. The first four slow-wave stages of sleep normally occupy 75-80% of the entire sleep period.

It is an active process involving multiple and complex physiological and behavioral mechanisms in various systems and regions of the central nervous system. Additionally, this stage is also characterized as the stage in which dreams occur. The distribution of sleep stages at night can be altered by several factors, such as: age, circadian rhythm, room temperature, medication consumption, or certain medical conditions.

Sleep mode has several functions. The simplest hypothesis is that sleep is intended to restore the body to the possible flow of energy established during wakefulness. Do not use alcohol or coffee, some teas and soft drinks before bedtime. If you haven't slept much in the past nights, avoid sleeping during the day. Don't bring trouble to bed. Perform quiet and relaxing activities in preparation for sleep. Stay physically and mentally active.

• Schedule regular bedtimes and wake-ups.
• Go to bed just before bed.
• Maintain a proper sleeping environment: clean, dark, noise-free and comfortable.
• Do not use sleeping pills without medical advice.

It is believed that slow-wave sleep is associated with the restoration of energy expenditure.

REM sleep

Rapid eye movement sleep (paradoxical sleep, rapid eye movement stage, or REM sleep for short) is the fifth stage of sleep. EEG: rapid fluctuations in electrical activity similar in value to beta waves. This resembles the waking state. At the same time (and this is paradoxical!) at this stage the person is completely immobile due to a sharp drop in muscle tone. However eyeballs very often and periodically make quick movements under closed eyelids. There is a clear connection between REM and dreams. If you wake up a sleeping person at this time, then in 90% of cases you can hear a story about a vivid dream.

An example is the African elephant, the largest land animal. IN wildlife he sleeps on average two hours a day and often goes almost two days without sleep. The study is unprecedented for emerging from captivity. Researchers observed two African elephant matriarchs in Chobe National Park in Botswana for 35 days. They equipped the elephants with a sleep sensor in the trunk and a collar that allowed them to identify their sleeping position.

In their natural environment habitat, elephants sleep only two hours a day, the least amount of sleep among mammals, says Paul Menger of the University of the Witwatersrand in South Africa. They don't have time to dream, the researchers contacted. They remain awake for up to 46 hours, traveling long distances during these periods.

The REM sleep phase lengthens from cycle to cycle, and the depth of sleep decreases. REM sleep is more difficult to interrupt than slow-wave sleep, although REM sleep is closer to the threshold of wakefulness. Interruption of REM sleep causes more severe mental disorders compared to disturbances in slow-wave sleep. Some of the interrupted REM sleep must be replenished in subsequent cycles.

Predators constantly harass elephants, who must always be on guard. Another reason for sleeping several hours is the amount of food you eat. Herbivores that consume low calorie foods, must spend more time chewing in order to absorb energy from their food and not need such large quantities time to digest. It is not surprising that the giraffe, like the elephant, sleeps very little.

Already, the number of hours of sleep is universally decreasing among mammals depending on the density of neurons per cortical region. The lower the density of neurons in the brain, the less the animal needs to sleep. Neurons grow, density per area decreases, and animals sleep less. More time to feed allows for increased evolutionary growth.

REM sleep is hypothesized to provide functions psychological protection, processing of information, its exchange between consciousness and subconscious.

People who are blind from birth dream of sounds and sensations, they do not have REM.

How much sleep a person needs is inextricably linked with the concept of sleep phases. The sleep phases of any person alternate alternately, replacing each other, and there should be a certain number of such alternations. Otherwise, the body will not receive all the necessary time to restore internal structures, as well as to structure the information received during the day.

Is it possible to get enough sleep?

Sleep-inducing metabolites accumulate in the waking brain and are produced by neurons themselves. How long an animal remains awake should depend on how long it takes for the critical concentration of sleep-inducing metabolites to accumulate. The lower the density of neurons under a certain cortical surface, the slower the accumulation of metabolites should be, and the longer the animal should remain in an active state, says the neuroscientist.

That's about 7 hours of sleep a day. But this is less than the average human need for 8 hours of sleep. They are the only omnivores on the list. The goat sleeps about 5 hours a day. More than sheep, they sleep for about 4 hours. Cows spend almost the entire day chewing and walking. About 4 hours of sleep remain.

The sleep phases must be fully completed, thus forming a complete cycle of night rest. Moreover, depending on nature, a person can get enough sleep in a greater or lesser number of such cycles.

Let's take a closer look at the sleep phases themselves, which are the same for any person and can only vary slightly in time. And then we’ll talk about the full cycles of these phases to find out: how much sleep a person needs to get enough sleep. This is where the difference between two single individuals can vary dramatically.

Ever seen a horse sleep? Yes, one hour he tires and lies. And pack about 3 hours of sleep. The same amount as a donkey. Some studies already show that the giraffe only sleeps about two hours a day. They were considered the animals that slept the least. Recent research conducted in Botswana has now linked to the largest land mammal, the African elephant.

The Greeks feared Morpheus, the god of dreams, because they believed that every night when he fell asleep, the deity could torment them by sending them terrible nightmares. Science, however, can prove that sleep is a good teacher. The American scientist's findings are the result of a series of experiments presented last month at the third International Congress World Federation of Sleep Research Societies. At a meeting held in German city Dresden, leading researchers from different parts of the world gathered. Every effort becomes a waste if the hours in the books are not accompanied by a good night's sleep.

Sleep phases

The sleep phases of any person are divided into 2 types:

• NREM sleep phase;
• REM sleep phase.

Complete passage of all phases of sleep takes different people from 1 hour to 1.5 hours. Usually they focus on the last digit, although it is not exact. Each of us has our own total duration of sleep phases, which can vary slightly not only at different periods of life, but even during one night’s sleep.

Stages of slow-wave sleep

The slow-wave sleep phase begins from the moment you fall asleep and takes up three-quarters of the entire sleep cycle.

NREM sleep begins with the process of dozing, which smoothly flows into shallow, moderate-deep and, finally, deep sleep. In total, the slow-wave sleep phase, as you can see, consists of 4 types of sleep.

It is very important that during the slow-wave sleep phase nothing interferes with sleep. After all, it is during this phase that all the changes necessary for the health of the body occur:

• In mice, the energy spent during the day is restored;
• Restoration of various body structures occurs at the cellular level;
• The body builds protein structures - muscles, tissues of internal organs;
• Fat burning occurs (in case of proper nutrition during the day, especially in the evening);
• The necessary hormones are released, primarily growth hormone and melatonin;
• The body prepares for the next day.

If the slow-wave sleep phase is often disturbed, then this torn dream leads to the fact that in the morning a person feels tired, physical weakness, lack of energy and weakness. True, the cause of all these problems can be not only poor sleep conditions in the slow phase, but also general disadvantage these slow phases of sleep, which will be discussed below.

Scientists believe that maximum efficiency The slow-wave sleep phase appears before 4 am. Moreover, in each new cycle, the proportion of slow-wave sleep phases gradually decreases, giving way to REM sleep phases.

After 4 o'clock in the morning, the phases of slow-wave sleep almost do not appear. Therefore, if you feel a lack of strength and energy every morning, perhaps it’s due to going to bed late, and therefore the body does not have enough time for all slow phases of sleep to recover.

REM sleep phases

The REM sleep phase occupies a relatively small proportion of the sleep cycle - only one quarter. But this does not make it lose its significance.

During REM sleep, the body:

1. Processes and sorts absolutely all information received during the day;
2. Restores the energy of the nervous system;
3. Prepares memory and attention for further work for a new day.

After 4 o'clock in the morning, almost all of the sleep time is allocated to the fast phase, which is associated with a rapid transition to wakefulness. The body has already prepared physical body to work, and now is preparing the mental sphere.

Sleep cycles. How much sleep do you need

Sleep cycles are interrelated with sleep stages. The circle of slow and fast sleep phases forms one sleep cycle. And the whole question is how many sleep cycles should there be during a person’s nightly rest.

Scientists agree that 5 sleep cycles are enough for the average person. This is why they usually talk about 7-8 hours of sleep needed to rest at night. 5 cycles of 1.5 hours each give 7.5 hours of sleep.

At the same time, there are people who sleep little. For such people, only 4 phases of sleep are enough to restore the strength and structure of the body, as well as process all the information. As a result, 6 hours of sleep (or even less) is enough for such people.

There is another group of people who need to sleep for 6 cycles, which takes about 9 hours. And there is no need to consider such people as couch potatoes. It's just that their body is built that way. If they lack at least one sleep cycle of up to 1.5 hours, then they will feel exhausted and lethargic all day.

The minimum acceptable 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 before 4 am. In this case, the body will receive the minimum necessary time to recover during the phases of slow-wave sleep, and in the morning such a person will feel quite acceptable.

Contents of the article

The third part human life passes in a dream. 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. Recover at night physical strength, immunity is strengthened, brain activity changes, daily 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.

Everyone has it next cycle The duration of the slow phase is less, and 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 the recovery processes have already passed. It is better to wake up after the fast phase, as all systems are activated and are ready to start working.

Although during the slow stage the speed of many physiological processes decreases, protein synthesis accelerates and hormones are produced. Sweating increases, blood supply to the brain increases, hair growth continues, nail plates. 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 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.

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 nightly rest cycle consists of four stages of 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.

In slow-wave sleep there are stages of drowsiness, then there are “sleep spindles”, then delta sleep follows. Real deep sleep will occur during the deep delta stage of sleep. 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 the man who sticks strict diet, will feel weak, begins to sleep a lot. This body requires more time to recover. This happens in diseases thyroid gland, among professional athletes, 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 begin in endocrine system. Growth hormone stops being produced, which means that a person’s abdominal fat increases. 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.