The function of sleep plays a crucial biological role. In this state, we spend at least a third of our lives. A person simply can not live without sleep, because it contributes to the rapid recovery of the body after nervous tension and physical activity.
How many people should sleep
Scientists have proved that the features of a person’s sleep function are determined by age. In particular, this applies to duration. The table shows the need for people of different ages to relax.
Main functions
Rest is the most important factor in a quality life and well-being. The sleep functions 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 becomes dull, so the brain has the opportunity to process and systematize previously obtained data.
- Mental - during the fast phase of sleep, emotions are activated, and coordination is passive, so a person can see dreams.
Sleep pattern
The function of sleep and the structure of this phenomenon can be described by such a sequence of stages:
- Nap. This is the initial stage of slow sleep, when a person is sensitive to even the slightest irritant. This stage is characterized by slow eye movement, a decrease in the frequency of respiration and pulse, a decrease in body temperature, and a slowdown in metabolism.
- Sleep. A person is not aware of what is happening around. Body temperature continues to decline, breathing and pulse become smooth and rhythmic. Brain activity is slowing down, but flashes of activity are still possible. Awakening requires intense stimuli.
- Deep dream. It is characterized by low generation of brain waves, activity flashes are practically not observed. Breathing is slow, and muscles are relaxed. It is very difficult to wake a sleeping person.
- The deepest sleep. Brain waves are slow and there are no flashes of activity. It is difficult to wake a person. At the same time, up to 80% of dreams and manifestations of unconscious activity fall on this stage.
- Fast sleep. Eyes are actively moving in different directions, despite the fact that the eyelids are closed. At the same time, breathing begins to increase and blood pressure rises. The muscles of the limbs are relaxed, which helps protect a person from a physical reaction to dreams.
Circadian rhythms
The 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. Responding to illumination, the visual apparatus sends a signal to the brain. The suprachiasmal core, in turn, produces the sleep hormone melatonin or the hormone of awakening cortisol.
Melotonin is produced by the pineal gland when the visual apparatus perceives darkness. This hormone helps reduce body temperature, blood pressure, as well as emotional sedation. The synthesis of sleep hormone ceases with the onset of daylight hours. A person wakes up because a dose of cortisol is released into the blood.
It is worth noting that the circadian rhythm can change throughout the year. This is due to the different daylight hours in different devices. The relative constancy of this system can be maintained thanks to artificial lighting devices.
Why would a person sleep?
If you detail the functions of sleep and describe them in simple language, it will become clear why a person needs to sleep. Namely:
- respite for internal organs and musculoskeletal system;
- replenishment of previously spent energy resources;
- binding and neutralization of toxins, preparation for their elimination;
- processing the data received during the day, and "recording" them into long-term memory;
- “scanning” the body and eliminating small “malfunctions” in the internal organs;
- strengthening immunity.
The main types of sleep disturbance
The problems of falling asleep leave an imprint on the well-being and quality of the body. It is worth noting the following types of sleep dysfunction:
- Bruxism - teeth grinding during sleep.
- Delayed sleep phase - inability to fall asleep or wake up.
- Hypononoe syndrome - abnormal breathing during sleep (superficial or too slow).
- Primary insomnia - difficulties during falling asleep, as well as maintaining sleep.
- Narcolepsy - excessive daytime drowsiness and sudden falling asleep.
- Nocturia - 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 is motor activity without waking up.
- Somniphobia - fear of falling asleep.
Negative effects of lack of sleep
Violation of sleep function adversely affects the state of the body. Here are the problems with lack of sleep:
- Deterioration in cognitive function. With a lack of sleep, memory worsens, attention is scattered, and thinking is slowed down. The big danger is that it leads to accidents.
- Weakened immunity. People who are sleep deprived are three times more vulnerable to colds. And all because the cytokine protein is synthesized during sleep, which protects the body from infections.
- Excess weight. If the body lacks sleep, it begins to synthesize the hormone of hunger. A tired brain is trying to compensate for the lack of energy with plenty of food.
- Low productivity. A sleepy person does everything slowly. For the most ordinary operations (such as cleaning, washing dishes and so on) it can take two to three times more time.
- The destruction of motivation. With every day lack of sleep in a person, the desire to achieve high results dies.
- Bad habits. Due to lack of sleep, dependence on nicotine, alcohol and caffeine may develop.
- 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, a violation of sleep patterns provokes premature aging.
How to deal with insomnia
The functions of sleep and wakefulness are closely interconnected. 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 are overcome by drowsiness. Otherwise, you will painfully toss and turn in bed.
- Try to wake up daily at the same time (a half-hour deviation is acceptable). At first, an alarm clock will help you with this.
- Give up daytime sleep. Otherwise, it will be difficult for you to fall asleep at night.
- Pay attention to the evening meal. It is important that you feel neither hunger nor heaviness in the stomach from overeating.
- Do not drink coffee or energy drinks after 16:00.
- Before going to bed, do something that will relax you. This can be a walk in the fresh air, reading, listening to calm 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 moist.
How to wake up correctly
The function of sleep is fundamental in the human body along with wakefulness. But it happens that you need to wake up before the usual time. If your body refuses to do this, you need to help him. 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 (loved ones, successes, pleasant plans for the coming day).
- Stretch well and take a few deep breaths. This will help the body get enough oxygen.
- Have a short massage. Lightly rub the back of the head, temporal region, superciliary arches and earlobes. Also, stretch your hands. This will "disperse" 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, getting pleasure from it. This manipulation will help restore water balance and "start" 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 can not help but pay attention to daytime rest. People suffering from insomnia are also advised to refuse it. But to a healthy person, it can be useful if, for some reason, he cannot fully sleep at night. But the duration you need to choose individually:
- 10-20 minutes is the optimal duration of daytime sleep. During this time, the muscles and brain relax. Awakening and returning to wakefulness is quite easy.
- Thirty minutes - such a dream causes a condition resembling a hangover. It takes about half an hour to return to normal activity.
- One hour - such a duration of rest contributes to the brain "reboot". After sleeping, new information is easily remembered. But for some time after awakening, a weakness will be felt, as in the previous case.
- 90 minutes - during this time a person goes through a full sleep cycle. 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 came to quite interesting conclusions. Here are some things to look out for:
- A man wakes up before an alarm. The fact is that the brain has a suprachiasmal core, which can be called the internal clock of the body. If you have a certain sleep and wake mode, the kernel will “learn” it, and you don’t have to set an alarm anymore. Unless, for safety reasons.
- International day of sleep. It is celebrated on Friday the second week of March. This is an initiative of the International Association of Sleep Medicine.
- Negative imprint of dreams. Scientists have found that in most cases, dreams leave a feeling of anxiety. Therefore, emotionally stable people rarely see dreams.
- You can’t see a stranger in a dream. All the characters of your night visions, at least for a moment, have met you in real life.
- Wake Record. In 1965, an American schoolboy set a record - he managed to hold out for eleven days without sleep. But there are even more impressive results. A Vietnamese soldier who suffered a brain injury did not sleep for 40 years.