The deepest sleep time. The importance of sleep phases for the body: a small warning. Emotional disorders and night rest

Sleep is one of the most amazing states, during which organs - and especially the brain - work in a special mode.

From a physiological point of view, sleep is one of the manifestations of the body’s self-regulation, subordinate to life rhythms, a deep disconnection of a person’s consciousness from external environment, necessary for restoring the activity of nerve cells.

Thanks to good sleep memory is strengthened, concentration is maintained, cells are renewed, toxins are removed and fat cells, stress levels are reduced, the psyche is unloaded, melatonin is produced - the sleep hormone, regulator of circadian rhythms, antioxidant and immune protector.

Sleep duration according to age

Sleep serves as protection against hypertension, obesity, division cancer cells and even damage to tooth enamel. If a person does not sleep for more than 2 days, his metabolism will not only slow down, but hallucinations may also begin. Lack of sleep for 8-10 days drives a person crazy.

IN at different ages People need different amounts of sleep:

Unborn children sleep the most in the womb: up to 17 hours a day.

• Newborn babies sleep about the same amount: 14-16 hours.
• Babies between 3 and 11 months of age require 12 to 15 hours of sleep.
• At the age of 1-2 years – 11-14 hours.
• Preschoolers (3-5 years old) sleep 10-13 hours.
• Primary schoolchildren (6-13 years old) – 9-11 hours.
• Teenagers need 8-10 hours of rest at night.
• Adults (from 18 to 65 years old) – 7-9 hours.
• Elderly people over 65 years old – 7-8 hours.

Old people often suffer from insomnia due to ailments and physical inactivity during the day, so they sleep 5-7 hours, which in turn does not have the best impact on their health.

The value of sleep by hour

The value of sleep also depends on the time you go to bed: you can get enough sleep in an hour like a night or not get enough sleep at all. The table shows the phases of a person’s sleep by time of sleep efficiency:

Our ancestors went to bed and got up according to the sun. Modern man goes to bed no earlier than one in the morning, the result is chronic fatigue, hypertension, oncology, neuroses.

With the actual value of sleep at least 8 hours, the body regained strength for the next day.

Some southern cultures have a tradition of napping (siesta), and the incidence of stroke and heart attack is noted to be significantly lower there.

Features of awakening in each phase of sleep

Sleep is heterogeneous in its structure; it consists of several phases that have their own psychophysiological characteristics. Each phase has specific manifestations brain activity aimed at restoring different departments brain and body organs.

When it is better for a person to wake up according to the phases of sleep, how easy the awakening will be depends on the phase in which his sleep was interrupted.

During deep delta sleep, awakening is the most difficult due to incomplete neurochemical processes that occur during this stage. And here in phase REM sleep waking up is easy enough, despite the fact that during this period the most vivid, memorable and emotional dreams occur.

However constant shortage REM sleep can have a detrimental effect on mental health. This phase is necessary for recovery neural connections between consciousness and subconscious.

Phases of sleep in humans

Features of the brain and its changes electromagnetic waves were studied after the invention of the electroencephalograph. An encephalogram clearly shows how changes in brain rhythms reflect the behavior and state of a sleeping person.

The main stages of sleep - slow and fast. They are uneven in duration. During sleep, the phases alternate, forming 4-5 wave-like cycles from 1.5 to less than 2 hours.

Each cycle consists of 4 phases slow sleep, associated with a gradual decrease in a person’s activity and immersion in sleep, and one – rapid sleep.

NREM sleep predominates in the initial sleep cycles and gradually decreases, while the duration of REM sleep increases in each cycle. The threshold for a person’s awakening changes from cycle to cycle.

The duration of the cycle from the beginning of slow-wave sleep to the end of fast sleep in healthy people is about 100 minutes.

• Stage 1 is about 10% of sleep,
• 2nd – about 50%,
• 3rd 20-25% and REM sleep - the remaining 15-20%.

Slow (deep) sleep

It’s difficult to answer definitively how long it should last. deep dream, because its duration depends on what sleep cycle a person is in, so in cycles 1-3, the duration of the deep sleep phase can be more than an hour, and with each next cycle The duration of deep sleep is greatly reduced.

The phase of slow, or orthodox, sleep is divided into 4 stages: drowsiness, sleep spindles, delta sleep, deep delta sleep.

Signs of slow wave sleep - loud and rare breathing, less deep than during wakefulness, general decline temperature, decreased muscle activity, smooth eye movements, freezing towards the end of the phase.

In this case, dreams are unemotional or absent; long and slow waves occupy an increasing place on the encephalogram.

It was previously believed that the brain rests at this time, but studies of its activity during sleep have refuted this theory.

Stages of slow-wave sleep

In the formation of slow-wave sleep, the leading role is played by such areas of the brain as the hypothalamus, raphe nuclei, nonspecific nuclei of the thalamus and the Moruzzi inhibitory center.

The main characteristic of slow-wave sleep (aka deep sleep) is anabolism: creation of new cells and cellular structures, tissue restoration; it occurs at rest, under the influence of anabolic hormones (steroids, growth hormone, insulin), proteins and amino acids. Anabolism leads to the accumulation of energy in the body as opposed to catabolism, which consumes it.

The anabolic processes of slow sleep begin at stage 2, when the body completely relaxes and recovery processes become possible.

It was noticed, by the way, that active physical labor During the day, it prolongs the deep sleep phase.

The onset of falling asleep is regulated circadian rhythms, and they, in turn, depend on natural light. The approach of darkness serves as a biological signal to reduce daytime activity, and the time for rest begins.

Sleepiness itself precedes falling asleep: a decrease motor activity and level of consciousness, dry mucous membranes, sticking eyelids, yawning, absent-mindedness, decreased sensitivity of the senses, slow heart rate, an irresistible desire to lie down, momentary lapses into sleep. This is how the active production of melatonin manifests itself in the pineal gland.

At this stage, the rhythms of the brain change insignificantly and you can return to wakefulness in a matter of seconds. Subsequent stages of deep sleep demonstrate an increasing loss of consciousness.

1. Napping, or Non-REM(REM - from English rapid eye movement) - the 1st stage of falling asleep with half-asleep dreams and dream-like visions. Slow eye movements begin, body temperature decreases, and heartbeat, on the brain encephalogram, alpha rhythms that accompany wakefulness are replaced by theta rhythms (4-7 Hz), which indicate mental relaxation. In this state, a person often comes to a solution to a problem that he could not find during the day. A person can be brought out of slumber quite easily.
2. Sleepy spindles– of medium depth, when consciousness begins to switch off, but the reaction to calling one’s name or crying of one’s child remains. The sleeper's body temperature and pulse rate decrease, muscle activity decreases; against the background of theta rhythms, the encephalogram reflects the appearance of sigma rhythms (these are altered alpha rhythms with a frequency of 12-18 Hz). Graphically, they resemble spindles; with each phase they appear less frequently, become wider in amplitude, and fade away.
3. Delta– without dreams, in which the brain encephalogram shows deep and slow delta waves with a frequency of 1-3 Hz and a gradually decreasing number of spindles. The pulse quickens slightly, the breathing rate increases at a shallow depth, and decreases blood pressure, eye movements slow down even more. There is a blood flow to the muscles and active production of growth hormone, which indicates the restoration of energy costs.
4. Deep delta sleep- complete immersion of a person into sleep. The phase is characterized by a complete shutdown of consciousness and a slowdown in the rhythm of delta wave oscillations on the encephalogram (less than 1 Hz). There is even no sensitivity to smells. The breathing of the sleeping person is rare, irregular and shallow, movements eyeballs almost absent. This is a phase during which it is very difficult to wake a person. At the same time, he wakes up broken, poorly oriented in the environment and does not remember dreams. It is extremely rare in this phase that a person experiences nightmares, but they do not leave an emotional trace. The last two phases are often combined into one, and together they take 30-40 minutes. The usefulness of this stage of sleep affects the ability to remember information.

Stages of REM sleep

From the 4th stage of sleep, the sleeper briefly returns to the 2nd stage, and then the state of rapid eye movement sleep (REM sleep, or REM sleep) begins. In each subsequent cycle, the duration of REM sleep increases from 15 minutes to an hour, while sleep becomes less and less deep and the person approaches the threshold of awakening.

This phase is also called paradoxical, and here's why. The encephalogram again records fast alpha waves with low amplitude, as during wakefulness, but the neurons spinal cord are completely switched off to prevent any movement: the human body becomes as relaxed as possible, muscle tone drops to zero, this is especially noticeable in the mouth and neck area.

Motor activity manifests itself only in the appearance of rapid eye movements(REM), during the period of REM sleep in a person, the movement of the pupils under the eyelids is clearly noticeable, in addition, body temperature rises, the activity of the cardiovascular system and the adrenal cortex increases. Brain temperature also rises and may even slightly exceed its waking level. Breathing becomes either fast or slow, depending on the plot of the dream that the sleeper sees.

Dreams are usually vivid, with meaning and elements of fantasy. If a person is awakened in this phase of sleep, he will be able to remember and tell in detail what he dreamed.

People who are blind from birth do not have REM sleep, and their dreams consist not of visual, but of auditory and tactile sensations.

In this phase, the information received during the day is adjusted between the conscious and subconscious, and the process of distributing the energy accumulated in the slow, anabolic phase takes place.

Experiments on mice confirm that REM sleep is much more important than non-REM sleep. That is why awakening in this phase artificially is unfavorable.

Sequence of sleep stages

The sequence of sleep stages is the same in healthy adults. However, age and various sleep disorders can fundamentally change the picture.

Newborn sleep, for example, consists of more than 50% REM sleep., only by the age of 5 the duration and sequence of stages becomes the same as in adults, and remains in this form until old age.

In older years, the duration of the rapid phase decreases to 17-18%, and the phases of delta sleep may disappear: this is how age-related insomnia manifests itself.

There are people who, as a result of a head or spinal cord injury, cannot sleep fully (their sleep is similar to light and brief oblivion or half-asleep without dreams) or go without sleep at all.

Some people experience numerous and prolonged awakenings, due to which a person is completely sure that he did not sleep a wink during the night. Moreover, each of them can wake up not only during the REM sleep phase.

Narcolepsy and apnia are diseases that demonstrate atypical progression of sleep stages.

In the case of narcolepsy, the patient suddenly enters the REM phase and can fall asleep anywhere and at any time, which can be fatal for him and those around him.

Apnia is characterized by sudden stop breathing in sleep. Among the reasons are a delay in the respiratory impulse coming from the brain to the diaphragm, or excessive relaxation of the muscles of the larynx. A decrease in the level of oxygen in the blood provokes a sharp release of hormones into the blood, and this forces the sleeper to wake up.

There can be up to 100 such attacks per night, and they are not always realized by the person, but in general the patient does not receive sleep due to the absence or insufficiency of certain phases of sleep. good rest.

If you have apnea, it is very dangerous to use sleeping pills; they can cause death from sleep apnea.

Also, the duration and sequence of sleep stages can be influenced by emotional predisposition. People with “thin skin” and those who are temporarily experiencing difficulties in life have an extended REM phase. And when manic states the REM stage is reduced to 15-20 minutes throughout the night.

Rules for healthy sleep

Adequate sleep means health, strong nerves, good immunity and an optimistic outlook on life. You should not think that time passes in a dream uselessly. Lack of sleep can not only have a detrimental effect on your health, but also cause tragedy..

There are several healthy sleep rules that ensure deep sleep at night and, as a result, - excellent health and high performance during the day:

1. Stick to a bedtime and wake-up schedule. It is best to go to bed no later than 11 pm, and all sleep should take at least 8, ideally 9 hours.
2. Sleep must necessarily cover the period from midnight to five in the morning, during these hours it produces maximum amount melatonin – the hormone of longevity.
3. You should not eat food 2 hours before bedtime, V as a last resort, drink a glass warm milk. It is best to avoid alcohol and caffeine in the evening.
4. An evening walk will help you fall asleep faster.
5. If you have difficulty falling asleep, it is advisable to take a warm bath before bed with an infusion of soothing herbs (motherwort, oregano, chamomile, lemon balm) and sea salt.
6. Be sure to ventilate the room before going to bed. You can sleep with the window slightly open and closed door, or open the window in the next room (or in the kitchen) and the door. To avoid catching a cold, it is better to sleep in socks. The temperature in the bedroom should not fall below +18 C.
7. It is healthier to sleep on a flat and hard surface, and use a bolster instead of a pillow.
8. Stomach position is the worst position for sleeping, the position on your back is most beneficial.
9. After waking up, a little physical activity is advisable: exercise or jogging, and, if possible, swimming.

Healthy sleep can have a very different duration, on average it is 7-8 hours, but sometimes it can be more or less: from 4 to 10 hours. The most important criterion, by which somnologists evaluate the quality of sleep, is the patient’s satisfaction with his night’s rest. And exactly how much he sleeps is a secondary matter.

If you fall asleep quickly, sleep all night without waking up, and the next morning you get up cheerful, full of strength and in good mood, you have no problems with sleep. But if you toss and turn in bed for hours, unable to fall asleep, wake up several times during the night, or feel tired and want to lie down during the day, you may have a sleep disorder.

Time for the deepest sleep

U healthy person sleep is cyclical in structure, and each cycle includes a number of successive stages that replace each other.

1. When a person just falls asleep, the first stage of slow-wave sleep begins, which lasts no more than 10 minutes.
2. Then the first stage passes into the second: at this moment, “thought wandering” is replaced by a blackout, but the person is still quite easy to wake up. It lasts another 20 minutes.
3. Delta sleep occurs (stages 3 and 4 of slow-wave sleep). It is during this period that sleep is the deepest. On average, it takes about 15-23% of the time of a full night's rest.
4. NREM sleep turns into fast sleep. During REM sleep, brain activity is high and comparable to that of a awake person. At this time we “watch” dreams, and the strength of sleep is also quite great - according to at least, waking up a sleeping person is quite difficult.

Thus, the time of the deepest sleep occurs during the 3rd and 4th stages of slow-wave sleep. Delta sleep occupies most of the time in the first hours after falling asleep, and its share gradually decreases by the time of awakening.

Is your sleep disrupted? Contact our Center and we will help you effectively! Make an appointment by phone: 8-495-635-69-07, 8-495-635-69-08.

If we talk about what time of day the sleep is more sound, then, without a doubt, at night. This is due to the fact that it is in the dark that the sleep hormone melatonin is most actively produced. Somnologists are convinced that rest, starting 2-3 hours before midnight, brings maximum benefits and allows you to get better sleep.

It would seem that a sound and healthy sleep is another reason to be happy for yourself. And yet there are people who are concerned about the question: what to do if the sleep is very sound? Some people “track” their hands at night because they sleep too soundly and do not toss and turn in bed. In such situations, it is worth taking time to sleep large quantity time and be less overtired throughout the day.

Remedies for sound sleep

Medicine knows many ways to improve sleep quality. One of them - medications. Of the over-the-counter products today, the most effective and at the same time quite safe is Melaxen, which is synthetic analogue sleep hormone. An alternative to Melaxen are medicines based on herbs: Novo-passit, Dormiplant, Persen, as well as the well-known valerian and motherwort (in tablets and tinctures).

Among prescription drugs, somnologists recommend paying attention to Z-group drugs, which help cope even with chronic insomnia and have a minimum side effects. These drugs include Zolpidem, Zaleplon and Zopiclone. However, remember that you should only take pills with your doctor’s permission. To begin with, you should try to improve your sleep by normalizing your sleep schedule and, if necessary, using folk methods.

Folk recipes

To the means traditional medicine relate medicinal herbs which have a hypnotic and sedative effect. Decoctions, infusions and tinctures of these herbs are widely used to create a sound and healthy sleep. Such herbs are valerian, motherwort, oregano, thyme, lemon balm, mint, cyanosis. There is also pharmaceutical product for sound sleep based on herbs - this Calming collection No. 3, which includes valerian, motherwort, licorice, mint and hop cones.
It happens that self-medication does not give the desired result, folk remedies they don’t help you get a good night’s sleep, and the pharmacy where you go to buy sleeping pills requires a prescription for pills that you don’t have. In this case, you should not conduct experiments on your health, trying to make your sleep sound - it is better to immediately contact the Sleep Medicine Center at the Rehabilitation Clinic in Khamovniki. Experienced somnologists will provide you with qualified assistance in best traditions Kremlin medicine will help restore sound sleep and excellent well-being during the day.

Or, conversely, I didn’t feel exhausted from sleeping too long. What is she like? golden mean to wake up rested and full of energy for a new day? Let's find out how much sleep a person should sleep in order to wake up rested.

There is the so-called rule of three eights, according to which a person devotes 8 hours to work, 8 hours to rest and 8 hours to sleep. Based on this rule, to get enough sleep, an adult needs to sleep about 8 hours a day. In reality, things are not so simple.

All people have different biorhythms, “larks” and “night owls” need completely different hours of sleep to recuperate. Moreover, all people experience individual need in a dream. For example, Napoleon slept only 5 hours a day, and Einstein believed that he needed 12 hours of sleep for proper rest. Therefore, it is better to listen to your body and independently determine what duration of sleep is optimal for you. In addition, the need for sleep also depends on other factors:

• age;
• gender;
• health status;
• physical and mental stress.

With age, as a rule, a person sleeps less and less. Babies are able to sleep 20 hours a day, older children sleep 10 - 12 hours, of which 2 hours - nap. Teenagers need 8 to 10 hours of sleep. On average, adults need 6 to 8 hours of sleep. .

The higher the physical or mental stress of the day, the more sleep an adult needs to regain strength. The same applies to health, given that the body spends a lot of energy fighting the disease.

As for gender, there is also a rather interesting point here. Women, due to the physical characteristics of their bodies, need more sleep than men. In addition, women, due to their emotionality, spend a lot of energy on worries, which means they need to restore it.

Should you sleep during the day?

Daytime sleep is relatively a short time(20 – 30 minutes) can restore energy, give strength and make up for the hours you did not get enough sleep at night. However, the need for it is also very individual. According to scientific research, regular daytime sleep improves performance, strengthens cardiovascular system and reduces the risk of heart attack.

What time of day is the best time to sleep?

It is believed that human activity depends on the position of the sun. Its lowest position is at 12 at night. Based on this, the hours of the healthiest sleep are from 21.00 to 3.00; the following options are also possible: 22.00 - 4.00, 23.00 - 5.00. In any case, get the most useful and productive sleep before midnight. In terms of effectiveness, an hour of sleep before 12 am is equal to two hours of sleep at other times.

The human body, especially brain function, is best restored during these hours. And at this time our so-called thin body, that is, the mental and emotional component. Effective rest helps avoid overexertion and chronic fatigue. Healthy sleep can eliminate psychological fatigue, which causes headaches, slow reactions, and increased blood pressure.

Sleep phases?

It is known that human sleep goes through 4-5 cycles per night. Cycles consist of two phases: fast and slow. The deepest sleep is in the slow-wave sleep phase, and waking up during this period is very difficult. You immediately feel drowsiness, weakness and weakness. In the fast phase, the brain is actively functioning, and when waking up it can remember them. Waking up during REM sleep is easy and does not cause discomfort.

The phases of slow and fast sleep come one after another. By time fast phase is approximately 20 minutes, and slow is approximately 2 hours. Therefore, if you wish, you can calculate the time of awakening so that it falls into REM sleep. Then you can wake up refreshed and without discomfort.

What are the dangers of lack of sleep?

So, experts have found out how much sleep an adult needs: from 6 to 8 hours a day (in some sources - from 7.5 to 9). If this regime is constantly violated, it develops chronic lack of sleep. Humanity is currently experiencing sleep deprivation. Most adults do not produce good habit: sleep little during the work week, and on weekends increase the duration of sleep to 12–13 hours a day, compensating for the previous lack of sleep. However, this method not only does not compensate for the insufficient amount of sleep, but also worsens the situation. In medicine, this phenomenon was called “sleepy bulimia.”

If a person does not sleep as much as he needs per day, he will have many health problems. Among them:

• decreased performance, deterioration in the ability to concentrate and memory;
• weakened immunity;
• headache;
• diseases of the cardiovascular system;
• hormonal disorders accompanied by an increase in cortisol (stress hormone) and a decrease in testosterone production in men;
• insomnia;
• depression;
• overweight;
• muscle pain, cramps.

Besides, constant lack of sleep leads to disruption of biological rhythms and subsequent sleep disturbances, which can be very difficult to cope with on your own, without the help of doctors.

Sleep disorders

1. Insomnia (aka insomnia). A person has difficulty falling asleep and sleeps much less than required, often waking up.
2. Hypersomnia. There is increased, unhealthy drowsiness.
3. Psychosomatic insomnia. The violation is of an emotional nature and usually lasts no longer than 3 weeks.
4. Presomnia disorders. A person falls asleep with difficulty, and remains in a state of sleep for as long as an adult needs to sleep.
5. Intrasomnia. Characterized by frequent awakenings.
6. Parasomnia. Sleep is accompanied by fears and nightmares. Bedwetting and epileptic seizures may occur.
7. Postsomnia. Poor physical health after waking up, feeling exhausted, drowsiness.
8. Bruxism. A spasm of the masticatory muscles, in which the jaw clenches and a person grinds his teeth in his sleep.
9. Apnea. Slowing down and short-term pauses in breathing during sleep.

Is long sleep beneficial?

Eat general norms How many hours of sleep does an adult need? And not only lack of sleep, but also excess sleep is harmful to health. Sleeping more than 10–15 hours a day is not recommended, since in this case an excess of the sleep hormone is produced, causing fatigue, laziness, apathy. Also, the result of excess sleep can be:

• increased blood pressure;
• swelling;
• stagnation of blood in the vessels;
• increased frequency of migraine attacks.

How to organize healthy sleep?

So that sleep brings maximum benefit, it’s not enough to know how much sleep a person should sleep. It is necessary to properly organize your sleep.

1. Mode. For sleep to be beneficial, a person needs to fall asleep and wake up at the same time. It is advisable that the regime does not change even on weekends. Otherwise biological rhythms people get confused.
2. Duration. Mandatory sleep should average 6–8 hours. But it is very important that sleep is continuous. It is better to sleep 6 hours without waking up than 8 hours, but with awakening.
3. Fast rise. Experts recommend getting out of bed immediately after waking up. Firstly, there is a risk of falling asleep again. Secondly, the body must get used to the fact that the day begins after waking up at a certain hour. This will soon become the norm and become a habit.
4. Preparation for sleep. At least two hours before bedtime you should avoid eating, an hour before bedtime - physical exercise and emotional experiences. You need to go to bed at calm state. If you have problems falling asleep, you can perform a relaxing procedure (aromatherapy, listening to calm music, a warm bath or something else).
5. Limiting daytime sleep. To fall asleep well and quickly in the evening, it is better not to sleep during the day, or to limit daytime sleep (no more than 30-45 minutes). Lunchtime sleep should be beneficial, but not at the expense of night sleep.
6. Organization sleeping place. The mattress and pillow for sleeping should be comfortable and meet orthopedic standards, bed linen should be clean and fresh, made from natural materials. The bedroom should be ventilated before going to bed.

Scientists have proven that people who sleep the same number of hours every night live longer than those who do not follow a sleep schedule.

We spend a significant part of our lives sleeping. Modern rhythm sometimes makes adjustments to our everyday life: there is so much to do, and we neglect rest in order to spend time more efficiently. If only it were that simple! The body will definitely respond to such an attitude towards itself - with fatigue, apathy and deterioration in general physical condition.

What does sleep do to the body?

1. During a sound sleep, we give the brain the opportunity to analyze all the news that has arrived during the day, and get rid of unnecessary information.
2. Quality rest = healthy appetite. If you neglect sleep, you will feel hungry more often and gain extra pounds.
3. If night rest was full, then the heart works better, cholesterol levels decrease.
4. The better our night's rest, the stronger immunity.
   

   note: Insomnia can cause frequent colds! Take care of the quality of your rest if you notice that you are getting sick often.

5. In our dreams we get healthier: wounds heal more actively, injuries, the body recovers faster from illness.
6. While we sleep, our breathing is calm, our muscles are relaxed, and our senses are not working at their maximum. All this allows restore energy.

How much sleep do you need?

In order for the body to function properly, energy to be replenished, and you to be in a good mood, it is important to monitor the duration of your night's rest. Optimal time sleep - 8-9 hours. This is enough for an adult to relax and at the same time not “oversleep.” You should also make sure you go to bed on time, ideally at 10 pm. By lying down at this time, you can achieve long, deep sleep. Experts say that the soundest sleep is possible only if you go to bed early.

What are its benefits of sound sleep?

Sound sleep is considered to be periods of time when a person is as relaxed as possible, his energy is restored, and it is difficult to wake him up. That is why it is so useful: this time can be called complete rest. The body is recovering, and the next morning you feel energetic, wake up in a good mood, and the day is productive.

When is the deepest sleep?

As stated above, than earlier you go to bed (preferably between 10 pm and midnight), the longer the phase of proper rest will last. But, as you know, each case is individual. If you want to monitor your condition, you can purchase a fitness bracelet. It analyzes the quality of your sleep, and with the help mobile application you will be able to look at time intervals when sleep was sound and when it was not. Observe the data for at least a month. This will be enough to draw conclusions about what time to fall asleep is optimal for you, as well as when you should wake up so as not to suffer from lack of sleep, but to enjoy the new day.

Ways to make it stronger

When wondering how to get better sleep, you care not only about your well-being, but also about your youth, the condition of your body and the beauty of your skin.

A good night's rest, waking up in in a great mood- all this is real! Try using at least some of the recommendations and you will soon notice progress!

While we sleep, various processes occur in our body, our brain is active, and sleep can be divided into stages: REM sleep and slow sleep. During sleep, such stages are repeated sequentially; on average, 4-5 cycles of rapid and slow sleep occur per night.
The brain works differently at each stage, in some the limbs may move, while in others the body remains motionless.

REM sleep phase. During this phase, brain activity increases, the muscles are in a relaxed state, a sign of this phase is the rapid movement of the eyeballs. The first episode of REM sleep occurs 70-90 minutes after falling asleep and lasts 5-10 minutes. The duration of each subsequent phase increases.
This phase lasts on average 90-120 minutes per sleep cycle.
It is believed that the dreams that we remember occur precisely during the slow-wave sleep phase, during the last cycles. REM sleep is hypothesized to provide functions psychological protection, processing of information, its exchange between consciousness and subconscious.

NREM sleep phase. The stage of deepest sleep lasts 80-90 minutes. Occurs immediately after falling asleep.
Within the slow-wave sleep phase there are 4 subphases or periods:

1. Beginning of sleep or drowsiness. During this phase, as you fall asleep, you may feel cramps in your limbs and a feeling of falling. During this phase, our brain continues to analyze the information received during the day, during this period there may be an awareness of how to solve problems or bursts of creativity.
2. Light sleep, taking up almost half the time. During this phase, small bursts of brain activity occur, the “sleep spindles” switch off consciousness during pauses between spindles (and they occur approximately 2-5 times per minute), and the person is easy to wake up.
3. The third stage of slow-wave sleep is intermediate; it does not have any significant differences from the others. It is difficult to wake a person during this stage, but if he wakes up, he feels disoriented for some time.
4. Stage of sound sleep, deep sleep. At this stage, attacks of sleepwalking, talking, and enuresis in children most often occur. It is during this stage that it is most difficult to wake up; you will feel tired and overwhelmed.

So how can we put into practice knowledge about the physiological patterns of our body, what time should we go to bed in order to feel light and rested in the morning? Calculating your sleep phase will help you be more alert in the morning!
Sleep phases can be calculated based on their duration and brain activity during these periods.
The slow-wave sleep phase lasts an average of 2 hours, and the REM sleep phase lasts 20 minutes. As mentioned above, the greatest activity of the brain occurs during the REM sleep phase; this state of the brain is similar to the state of wakefulness.
That is, every 2 hours 20 minutes you can wake up quite easily. Average duration sleep, so that the body can restore its strength, is 6-8 hours, you, based on the patterns of sleep phases, can easily count 4-5 intervals of 2 hours 20 minutes and set the alarm for the right time.
However, there are certain nuances. This timing assumes precision. There is no guarantee that you will be able to fall asleep immediately; if you are very tired physically, then the time you spend in the slow-wave sleep phase increases.