All parents, without exception, excellent condition known as late-night valishsya feet, and a favorite child, instead, that in conscience to go to the side, as luck would like to connect "Dynamo". But like it or not, but the truth - put to bed the child no later than 21.00 - everybody knows. And that is why at this time, few guessed. On this day and talk.
Healthy human sleep is divided into five cycles, each lasting about 90 minutes. In total cycle takes 7.5 hours. Plus the time it takes to fall asleep and wake up. Thus, the result is a traditional 8 hours of normal sleep.
The first four stages of sleep - slow; fifth - fast, while we see her dreams. With each subsequent stage brainwaves deepened, becoming longer, and the body, respectively, the relaxing and soothing. Heart beat slows to 10 - 30 beats per minute (normal vs. 75 - 80 beats during waking time). In the final stage of a calm sleep almost 40% of the blood flowing to the brain, is redirected to the muscles, restoring the energy in them
During the fifth (fast) phase of the brain activity increases. During this period the "digested" the events that occurred the day before, and as a man, as it were going through all the turmoil of the day again, the brain sends a signal to turn off all the spinal motor reflexes. In other words, the man, as it is paralyzed. As an example, I propose to recall the feeling when you dream a nightmare, in which you somewhere fast run and at the same time know how you find it hard to move around. The first such REM sleep stage is reached 1,5 hours later, as we fell asleep.
By the way, babies are awake during the day for about 50 - 60 minutes, and the period of sleep characterized by long phases of REM sleep. It is very important for children's development of the brain and body as a whole, since it is run processes useful in this period. So, for example, starts the most distinguished STH in the first two hours of sleep in humans hormone (HGH), is responsible not only for human growth, but also to maintain and restore the muscles and bones. Moreover, the allocation of this hormone provides significant update rate tissues. If during the day the body "eats" amino acids and carbohydrates, then during sleep using the growth hormone the body uses energy from the fat cells. It just explains the obesity factor in people with sleep disorders. In other words, the better (more correctly) we sleep, the leaner we figure.
But, unfortunately, not everyone can boast of a perfect night's sleep. The reasons for this are many, the sad result - one. With this in mind, try to make up for the lack of night sleep day - this option is called "fractional sleep." With it, you have a chance to normalize the production of growth hormone and thus improve the overall condition of the body.
Some scientists believe that proper sleep (before falling asleep + restful sleep throughout the night) is a guarantee of high growth, the best physical activity and the development of intelligence. However, I know many people who deny their existence to this opinion: the late fall, and little sleep, and rise so that even standing on a stool, will not reach up to them, and in addition different degrees have.
But it is, so to speak, a digression. Let us return to the facts, evidence in favor of proper sleep.
• In a dream, in addition to growth hormone in the human body standsmelatonin (Sleep hormone). The maximum concentration of this hormone falls on 21.00. In other words, the later you go to sleep, the less profit you will sleep. Melatonin ceases to two o'clock in the morning, and it turns out that if before this time you're still awake after you can not fall asleep at all. We melatonin has an interesting feature: the lower the body temperature, the higher the concentration, and therefore we no longer want to sleep. It is therefore recommended before bedtime ventilate the bedroom and to maintain therein a temperature in the region of 18 - 19 degrees Celsius.
• In addition, during sleep improves the function of the immune system. Even tumor necrosis factor (special cells that help fight cancers) depends on the quality of sleep. Studies have proved that people who do not sleep until 3 am, the efficiency of these cells was significantly reduced.
• The body temperature decreases during sleep time. Minimum rate falls by 5 o'clock in the morning. And because with a decrease in body temperature slows down all processes in the body, it is in this translation we feel the most tired.
• At night, due to growth hormone the skin is regenerated. If you need to look good in the evening and the night before you sleep poorly, get some sleep during the day. Recovery will take place as well as after a night's sleep. But such a situation could be a single. Still, try to relax it at night.
• When proper sleep purifies the blood. When we are awake, waste from demolished tissue removed from the body via the lungs, the kidneys and through the skin. And when we sleep, destroyed cells and tissues become less active and it allows damaged tissues recover faster.
