Helpful Hints / / August 12, 2017
Dream - the most active
sleepy person becomes irritable and sluggish, freeze, even in the heat, he had reduced concentration and ability to make the right decisions.A constant lack of sleep brings discord in the whole body, destroys the immune system and leads to hormonal, cardiovascular and other pathologies.
Dream - a vital necessity.It is the elixir of longevity, a balm for the soul and the best of medicines.A sleep before midnight - a "beauty sleep", effective and free tool to help us look good.
Unfortunately, scientists have not yet unraveled the mystery, only managed to lift her veil a little.It is still not entirely clear what is dream and what is it for.The question seems so simple that does not even require thinking to answer: of course, to stay!However, sleep is not just a passive recreation.Brain activity during sleep is even higher than during wakefulness.
Sleep heterogeneous and rhythmic: it successively replace each other 2 phases: the phase of "slow" sleep and slee
during "slow" sleep is a restoration of forces and the accumulation of energy, the synthesis of proteins that are produced by hormones (eg, growth hormone, no wonder they say that people grow up in a dream).In the sleeping man pulse slows, the pressure is reduced, breathing becomes smooth, reduced muscle tone.Again in this phase, it does not see.
During the "rapid" (or REM) sleep, the brain, disconnected from the need to perceive the external information, focuses on the processing of information received per day.Sleeping man without waking up, begins to toss and turn, and he observed the so-called vegetative storm: increased pressure, pulse quickens, breathing becomes irregular.The eyes under the closed eyelids begin to move rapidly from side to side, it means that a person has a dream (a dream - an indicator that the brain is active).It is able to open a French neurophysiologist Michel Jouvet and called it paradoxical sleep "because it paradoxically combines complete relaxation of the body muscles and intense brain activity, active wakefulness, directed inward."
These two phases of sleep form a cycle lasting about half an hour, and in the night they sleep follow each other 4-6 times.Within each cycle, providing 4 stages "slow" sleep, during which gradually increases its depth, and an episode of "fast": falling asleep, as if we descend lower and lower in the sleep stairs, and then a "fast" dream, which the brainhimself wakes and raises a few steps up, then to start the descent again.But what happens in the first half of the night.Toward morning the picture changes: the duration and depth of "slow" sleep gradually decrease, and the duration of the "fast", on the contrary, increases.In the first series of "rapid" sleep lasts only 10 to 15 minutes, then in the fourth it may take up to 40 minutes, and we had almost no sleep deep "slow" sleep.
the end of each cycle (during the phase of "rapid" sleep, or at the end of) the time comes, the most favorable for the awakening, when sleep becomes shallow and waking, the person feels easily and cheerfully.If awakening happens, then comes the next sleep cycle.If the alarm interrupt phase "slow wave sleep", the person wakes up sleepy (as they say on the wrong foot rose).Independently calculate what time it is necessary to set an alarm clock, difficult: the cycle is not exactly 90, and approximately 100-103 m, in addition, there are some individual differences, and should be considered from the moment a person fell asleep, and did not lie down in bed.Unfortunately, the Service is not associated with our internal biological clock.
Our internal clock
Our magical internal clock - is the epiphysis, or pineal gland, the only endocrine gland located deep in the brain.It regulates our circadian rhythm - 8 hours of sleep and 16 hours of wakefulness.But this rhythm - a habit acquired under the influence of civilization.The more natural and therefore more useful for human rhythm - the alternation of 3 to 4 hours of sleep (2-3 full cycles) and the same period of wakefulness, like infants and animals (not by chance that we usually feel sleepy in the middle of the day).People living in primitive tribes in the most remote corners of our planet, and now sleep about the same - day and night fractional cycles.And by the way, among them there is no "owls" or "larks".This separation was also a result of the harmful effects of civilization, "lark" or "owl" man is not born, but becomes, depending on to which the rhythm of a child his parents taught.
individual need for sleep can vary from 3 to 12 hours, but the average sleep needs 8 hours a day, avoiding a lack of sleep, and the chute.It is believed that the need for sleep decreases with age.In fact it is not associated with age, with no floor or the physical activity or the intellect.And it is connected more with the temperament (active, activity sanguine and choleric is enough 5-6 hours of sleep per night, and the phlegmatic and melancholic, immersed in their own feelings and problems sleeping more), as well as the state of health (the need for sleep increases dramatically duringduring any illness).
artificial light, prolonging the daylight hours and shifting cycle of sleep and waking more and more toward night, confuses our bodies (scientists call this effect Edison).We are late to watch TV, dance in the night discos, would sit at the computer, working at night, sacrificing precious hours of night rest for more useful, from our point of view, things.As a result, we are lacking in sleep: a chronic lack of sleep suffers today half the world's population.Over a long period of wakefulness and night vigils person pays ailments, including sleep disorders.
Sleep and Insomnia
Dream - a very fragile state, which is easy to destroy and difficult to repair.Unfortunately, today boasts a few lucky ones are healthy sleep.People sleep shallow and anxious, many people suffer from insomnia.
However, the full insomnia does not happen, because all people are sure to sleep.Insomnia - disturbed sleep, waking out of schedule, which has many causes.This may be a disease (neurosis, depression - and then treat it is necessary these diseases) or, on the contrary, health excess overcrowding forces, love suffering (very good reason to not sleep!), An imbalance between the mental and physical stress, etc... d
best remedy for insomnia - is an evening walk and a glass of warm milk with honey.Take sleeping pills without prescription harmful and dangerous: it alters the normal structure of sleep, preventing sleep "quickly."Sleep medication can help, but in the morning you wake up absolutely broken.Good doctors prescribe sleeping pills with great caution and only for a very short period of time - for example, to help a person at the time of deep personal crisis.
If you can not sleep, work or read, as long until you feel sleepy.Do not be afraid little sleep: anxiety about insomnia brings sometimes more harmful than insomnia itself.The assertion that it is necessary for a good rest 8 hours of sleep, does not always work.
There are other rules that will help you make the morning was really "a new day".They are very simple and may even seem banal, but not becoming any less effective.
rules of good sleep
- Dinner should be light (vegetables, fish, chicken, rice) and no later than: a crowded stomach, as well as on an empty, it is difficult to sleep.
- By choosing a bed should be approached very seriously.It should be semi-rigid, so that in the physiological curves of the spine remained during sleep (lower - solid wood board, top - the soft part of a minimum height of 15 cm).Use it only for sleeping.Those who are lying in bed, eating, reading or watching TV, destined to problems with the quality and quantity of sleep.
- to fall asleep quickly and easily develop your own bedtime ritual.Find something that will help lure the dream is to your headboard.You can do anything: read, scratching behind his ear pet dog, listening to music, quietly circumvent the apartment or take a bath - but these steps have to be relaxing, performed in a certain sequence and every night so that the body received an unambiguous signal: it is time to sleep!When we were children, parents, putting us to sleep, read a story and kiss before you turn out the light.Growing up, we somehow forget the nightly ritual, but in vain!
- To your biological clock to work properly, try to sleep and wake up at about the same time on weekdays and weekends.
And do not forget to mark March 1 Sleep Day, declared World Wide Fund for Mental Health.How to celebrate it?Sleep as you like your soul!