What do you need to know about sleep?
Dream in a cut
Sleep is divided into two phases: fast and slow. Slow phasemaking takes about 75% of the total sleep, and fast - 25%. During the slow recovery of our physical strength. In this case, it is divided into several stages: the first (when we fall asleep), the second (the optimal state of relaxation of the whole organism), the third and the fourth (deep sleep).
As soon as the slow phase of sleep ends, itsReplaces the fast. A quick dream is responsible for restoring our mental state. A quick dream has other names: a paradoxical, a fast wave, a stage of rapid eye movements. It is at this moment that we see dreams and our eyeballs move. If a person experiences stress and psychological stress during the day, he will spend more time in the fast sleep phase.
During fast sleep, a phenomenon occurs thatScientists are unable to explain. The nervous system is sharply activated, heartbeat and breathing quicken, and after a couple of minutes all the indicators return again in vain. There is a theory that in this way the body checks its readiness for action in case of danger. But surely no one knows.
It is the fast sleep that is responsible for our memory. When the animals were fast sleepers, they very quickly forgot everything they had been taught recently. There were also experiments with people, during which it was possible to establish that most of the information we remember is in a dream. Volunteers in the afternoon taught foreign words. The first half was allowed to sleep, but the second was not. In the end, those who slept well remember more words.
No one knows why we need dreams. Some believe that this is a side effect of the brain. Our subconscious mind is thus trying to contact us and tells us what to look for. All people absolutely do not see it, just not all of them remember after awakening. Homilies - people who study the features of sleep, allocate a few types of dreams:
- Physiological - those dreams in which the condition of the body is reflected. For example, if we are hot, then in a dream we can see ourselves in a very warm place.
- Actual - those dreams in which we scroll the events that have happened to us for the day.
- Creative - dreams in which we see future masterpieces, work, discoveries. A vivid example of this is Mendeleev's dream, in which he saw his table of elements.
- Compensatory - those dreams in which we get everything that we want. They are considered the most pleasant.
A separate classification is occupied by nightmares. Most often we wake up anxiously, in cold sweat and in fear. Thus, the psychihika tries to get rid of unnecessary stress. Most often, nightmares are visited by people who have an unbalanced psyche. Sometimes the cause of nightmares can be overeating at night, taking certain medications, unsolved psychological problems, and so on.
Scientists do not deny that dreams can be prophetic, but they also do not confirm it. Most of what we dream about, you can easily explain.
How much sleep do you need?
Everyone has their own individualBiorhythms, so the duration of sleep is different for all. Someone has enough and five hours of sleep to feel cheerful all day, and for someone and eight will be small. Therefore, it is necessary to find a middle ground for yourself. Little sleep is bad, but a lot is not too good. This was proved by the scientists who conducted the research. In the course of them it became clear that those who do not always get enough sleep, and those who sleep more than 8 hours a day, are twice as likely to suffer from diseases of the cardiovascular system.
For an adult, the optimal time to sleepApproximately 7hours. But the individual norm is different for everyone. It is programmedgenetically and unchanged throughout life. If you find it, you can improve efficiency and health.
But to determine your sleep schedule is possible onlyOnly in favorable conditions, when we can sleep as much as we need, and not as much as the environment dictates. This can be done during the holidays or during a long holiday.
A good sleep affects everything: On our health, metabolism, beauty, activity, mood, mental activity. To all this was in order, it is enough just to get enough sleep. And sleep is best when you are comfortable. If the same time for a comfortable night's sleep is not enough, then highlight the day for this 15 minutes. During this time, the body, as it were, "reboot" and activate its reserves. This will help to be more productive for the rest of the day. But if you suffer from insomnia or have trouble sleeping at night, then daytime sleepweed is contraindicated.
Sleep on schedule
Everyone dreams of being cheerful and fullForces after awakening. But sometimes there are situations when there is no time for full-fledged rest and we can not tear our head from the pillow. How to deal with this?
Several years ago, specialBiorhythmic alarms. They track brain activity during sleep. You only need to wear a special bracelet that will fix the micro-motion of the body. Define the interval in which you need to wake up, for example, from 8 to 8:30. Smart device will determine the moment when it is easiest for you to be asked.
You can learn to wake up yourself on your ownOne and the same time. The easiest way to wake up in the second stage of sleep. The stages change approximately every half hour. Therefore, if you have little time for sleep, it is best to wake up 4.5 to 6 hours after you fall asleep. But even here everything is individual. One and a half hours is the average. For some, it can be 1.25 or 1.40. Many people can determine this intervalutively. Therefore, you need to listen to yourself.
During sleep, very important hormones are produced. Therefore, their shortage can cause serious health problems.
Melatonin is a hormone that protects us fromStress, increases immunity, prevents premature aging, prevents cancer diseases. During sleep, up to 70% of his daily allowance is produced. Its development begins at dusk, and its peak falls from midnight to 4 am.
Growth hormone - slows down the aging process, regulates the activity of the nervous system, improves memory. The peak of its production falls within 2-3 hours after falling asleep.
Leptin and ghrelin are responsible for the sense of saturation andAppetite. Those who do not sleep regularly have a strong sense of hunger, which means they suffer from excessive weight. Therefore, if you are going to lose weight, then you need enough sleep. Scientists have proved that those women who sleep enough lose weight much faster than those who do not get enough sleep.
To sleep better, lie down at the same time,Do not sit in front of the computer (do not sit at the computer), do not work in bed, do not exercise before bed, do not eat too much nap, do not drink cola, coffee and drinks containing caffeine before bed. It is also recommended to maintain the temperature of the air in the room from 18-25 degrees.