Sleep function plays an important biological role. We spend at least a third of our lives in this state. A person simply cannot live without sleep, because it contributes to the rapid recovery of the body after nervous tension and physical exertion.
How much a person should sleep
Scientists have proven that the features of human sleep function are determined by age. In particular, this applies to duration. The table shows the need for people of different ages to rest.
Main Functions
Rest is the most important factor in quality life and normal well-being. The functions of sleep in the human body are as follows:
- Energy - restoration of vital resources spent during wakefulness, as well as their accumulation for future activity.
- Informational - during sleep, the perception of new information is dulled, so the brain has the opportunity to process and systematize previously received data.
- Mental - during REM sleep, emotions are activated, and coordination is passive, so a person can dream.
Sleep structure
The function of sleep and the structure of this phenomenon can be described by the following sequence of stages:
- Snooze. This is the initial stage of slow sleep, when a person is sensitive to even the slightest stimuli. This stage is characterized by slow eye movement, decreased breathing and heart rate, lower body temperature, and slower metabolism.
- Dream. A person is not aware of what is happening around. Body temperature continues to decrease, breathing and pulse become even and rhythmic. Brain activity slows down, but bursts of activity are still possible. Intense stimuli are needed to awaken.
- Deep sleep. It is characterized by low generation of brain waves, bursts of activity are practically not observed. Breathing is slow and the muscles are relaxed. It is very difficult to wake a sleeper.
- The deepest sleep. The brain waves are slow and there are no bursts of activity. It's hard to wake someone up. At the same time, this stage accounts for up to 80% of dreams and manifestations of unconscious activity.
- Rapid sleep. The eyes move actively in different directions, despite the fact that the eyelids are closed. At the same time, breathing becomes more frequent and blood pressure rises. The muscles of the limbs are relaxed, which helps to protect the person from the physical reaction to dreams.
Circadian rhythms
Types and functions of sleep cannot be considered only from the point of view of internal biological rhythms. The body's own "clock" is largely determined by the external environment, namely light activity. reactingon illumination, the visual apparatus sends a signal to the brain. The suprachiasmatic nucleus, in turn, produces the sleep hormone melatonin or the wake-up hormone cortisol.
Melotonin is produced by the pineal gland when the visual apparatus perceives darkness. This hormone helps to reduce body temperature, blood pressure, as well as emotional calm. The synthesis of the sleep hormone stops with the onset of daylight hours. A person wakes up because a dose of cortisol is released into the bloodstream.
It is worth noting that the circadian rhythm can change throughout the year. This is due to the different duration of daylight hours in different devices. The relative constancy of this system can be maintained thanks to artificial lighting devices.
Why should a person sleep?
If you detail the functions of sleep and describe them in simple language, it will become clear why a person sleeps. Namely:
- respite for the internal organs and the musculoskeletal system;
- replenishment of previously spent energy resources;
- binding and neutralizing toxins, preparing for their removal;
- processing the data received during the day and "writing" them into long-term memory;
- "scanning" the body and eliminating small "malfunctions" in the internal organs;
- strengthening immunity.
Main types of sleep disorders
Sleep problems affect the well-being and quality of the body. It is worth noting the following types of sleep disorders:
- Bruxism - teeth grinding during sleep.
- Delayed sleep phase - inability to fall asleep or wake up.
- Hypononoe syndrome - abnormal breathing during sleep (shallow or too slow).
- Primary insomnia - difficulty falling asleep and also maintaining sleep.
- Narcolepsy - excessive daytime sleepiness and sudden falling asleep.
- Nycturia - frequent urination at night (at the same time, a person may not wake up).
- Parasomnia - inappropriate actions during sleep.
- Restless legs syndrome - an obsessive desire to move limbs during sleep.
- Sleepwalking - motor activity without waking up.
- Somniphobia - fear of falling asleep.
The negative effects of lack of sleep
Violation of sleep function negatively affects the state of the body. Here are some of the problems with sleep deprivation:
- Cognitive deterioration. With a lack of sleep, memory deteriorates, attention is scattered, thinking is inhibited. The big danger is that it leads to an accident.
- Immune weakening. People who don't get enough sleep are three times more vulnerable to colds. And all because during sleep, a cytokine protein is synthesized, which protects the body from infections.
- Overweight. If the body feels a lack of sleep, it begins to synthesize the hormone of hunger. A tired brain tries to compensate for the lack of energy with more food.
- Low productivity. A sleepy person does everything slowly. For the most ordinary operations (such as cleaning, washingdishes and so on) may take two to three times longer.
- Destruction of motivation. With every day of lack of sleep in a person, the desire to achieve high results dies.
- Bad habits. Lack of sleep can lead to addiction to nicotine, alcohol and caffeine.
- Depressed mood. If a person does not get enough sleep, he may develop depressive states.
- Deterioration of appearance. Lack of sleep leaves an imprint on the face in the form of dark circles and bags under the eyes. In addition, sleep disturbance provokes premature aging.
How to deal with insomnia
The functions of sleep and wakefulness are closely related. If a person does not fully rest, he will not be able to maintain activity. To normalize sleep, you should resort to these tips:
- Go to bed only when you feel sleepy. Otherwise, you will toss and turn painfully in bed.
- Try to wake up at the same time every day (a half-hour deviation is acceptable). At first, an alarm clock will help you with this.
- Give up daytime naps. Otherwise, it will be difficult for you to sleep at night.
- Pay attention to your evening meal. It is important that you feel neither hunger nor heaviness in the stomach from overeating.
- Don't drink coffee and energy drinks after 4pm.
- Before going to bed, do something to relax you. It can be a walk in the fresh air, reading, listening to soothing music or watching a movie, drinking milk with honey, and so on.
- Pay attention to physical activity. But do not play sports after 17:00.
- Create a calm atmosphere in the bedroom. The bed should be comfortable, the color of the walls should be calm, and the air should be fresh and moderately humid.
How to wake up properly
The function of sleep is the main one in the human body along with wakefulness. But sometimes you need to wake up earlier than usual. If your body refuses to do this, you need to help it. Here are some morning rituals to help you wake up on time:
- When you hear the alarm, immediately open your eyes. Immediately think about what will make you smile (close people, success in work, pleasant plans for the coming day).
- Get a good stretch and take a few deep breaths. This will help the body get oxygenated.
- Have a short massage session. Lightly rub the back of the head, the temple area, the brow ridges, and the lobes of the snakes. Also stretch your hands. This will "accelerate" the blood circulation.
- In the evening, put a glass of water near the bed. In the morning you need to drink liquid in small sips, enjoying it. This manipulation will help restore water balance and "start" the metabolism.
- Fill the room with light. Get out of bed and open the curtains. In winter, be sure to turn on artificial lighting.
Do I need a nap?
Considering the main types and functions of sleep, one cannot help but pay attention to daytime rest. People suffering from insomnia are advised not to use it. And hereit can be useful for a he althy person if, for some reason, he cannot get enough sleep at night. But the duration must be chosen individually:
- 10-20 minutes - the optimal duration of daytime sleep. During this time, the muscles and brain rest. Waking up and back to being awake is fairly easy.
- Thirty minutes - such a dream causes a state resembling a hangover. It will take about half an hour to return to normal activity.
- One hour - such a duration of rest contributes to the brain "reboot". After sleep, new information is easily remembered. But for some time after waking up, weakness will be felt, as in the previous case.
- 90 minutes - during this time a person goes through a full cycle of sleep. After such a day's rest, a person wakes up quite easily and feels a surge of energy.
Interesting facts about sleep
Studying the function of sleep, scientists have come to some pretty interesting conclusions. Here's what to look out for:
- A person wakes up before the alarm. The fact is that the brain has a suprachiasmatic nucleus, which can be called the internal clock of the body. If you have a specific sleep/wake pattern, the kernel will "learn" it so you don't have to set the alarm. Unless, for safety net.
- International Sleep Day. It is celebrated on Friday of the second week of March. This is an initiative of the International Sleep Medicine Association.
- Negative imprint of dreams. Scientists have found that dreams in most cases leave a feeling of anxiety. Soemotionally stable people rarely dream.
- You can't see a stranger in a dream. All the characters in your night visions, even for a moment, but you met in real life.
- Wake record. In 1965, an American student set a record - he managed to hold out for eleven days without sleep. But there are even more impressive results. Vietnamese soldier with brain injury has not slept for 40 years.
