About the knowledge of human sleep, sleep time can take up most of our time, and sleep is very important to our health. However, due to the increasing pressure, most people have poor sleep quality. Let's look at the knowledge about human sleep.
Human sleep knowledge 1 the role of sleep
1. Replenish enough energy for the human body: during sleep, the basal metabolic rate of the whole body decreases and energy consumption decreases. At the same time, during sleep, the synthetic metabolism of the human body exceeds catabolism, which supplements the energy consumed by various tissues and provides energy for eliminating fatigue and restoring physical strength.
2. Enhance immune function: During sleep, a series of endocrine changes can enhance the body's ability to produce antibodies, thus improving the body's ability to resist diseases.
3, promote human growth and development: Because of the secretion of growth hormone during sleep, it will promote the growth and development of children, and for adults, it can also promote the synthesis of protein, which is conducive to tissue repair.
4, improve intelligence: sleep can make most brain cells in a state of rest, so that nerve cells can be replenished with energy. It is conducive to functional recovery, enhancing people's memory ability and improving work efficiency. At the same time, dreamy rapid eye movement sleep is good for memory, which can prevent the brain from forgetting new knowledge and is good for people's creative thinking.
5, longevity: lack of sleep will cause a series of psychological and physiological changes in the human body, which is not conducive to health. Adequate sleep can improve health and prolong life.
Sleep stage
With the discovery of EEG technology, people have a deeper understanding of sleep-the normal sleep structure cycle of people is divided into two stages: inactive sleep NREM and active sleep REM.
NREM and thunder appear alternately. One alternation is called sleep cycle, and two cycles are repeated. Generally, there are 4-5 sleep cycles every night, and each cycle is 90- 1 10 minutes. In these 90~ 1 10 minutes, I went through five sleep stages: falling asleep, shallow sleep, deep sleep and rapid eye movement.
The Science of Sleep
Generally speaking, a reasonable sleep should be 7~9 hours every night, which is the guarantee of sleep quality. Studies have proved that people who go to bed early and get up early have less mental stress and higher mental health level than those who often stay up late.
The scientific sleep time is 22:00-22:30, 30 minutes or 90 minutes later, you will go into deep sleep, and midnight to 3: 00 am is the best time for the human body to naturally go into deep sleep, so as to ensure a hundred times of work spirit the next day.
Human sleep knowledge 2 Does long sleep mean adequate sleep?
The so-called adequate sleep refers to regular sleep from 1 1 to 7: 00 in the morning. Because after 1 1 in the afternoon, various organs of the human body also entered their own rest time. If they don't fall asleep during this time period, they are actually accelerating the consumption of organs corresponding to this time period, and these organs can't be replenished at other time periods.
Dreaming is not having a good rest?
Dreaming is just a common physiological phenomenon. Almost everyone dreams 4-6 times when they sleep. Generally, the dreams we can remember are when we suddenly wake up. At this time, we still have the memory of dreams.
Generally speaking, if you don't wake up from a dream, you won't have a dream memory. Naturally, you will feel dreamless all night and sleep soundly. However, it should be noted that if you feel that you have had a dream all night and your mental state is not good the next day, it means that your sleep quality is not good.
Drinking before going to bed will make you sleep better?
Alcohol does promote sleep to some extent, but generally speaking, it does more harm than good. Drinking is easy to make people wake up frequently in active sleep in the middle of the night, which seriously interferes with the quality of sleep and leads to fatigue after waking up.
Tips:
Active sleep is also called heterogeneous sleep. Some people call it active sleep, which means that during sleep, the frequency of brain waves becomes faster and the amplitude becomes lower, while the heart rate increases, blood pressure increases, muscles relax and erect. The strangest thing is that the eyes keep swinging from side to side.
In addition, long-term use of alcohol to promote sleep may lead to increased drinking, alcohol dependence and addiction, and even mental and behavioral problems caused by alcohol.
The longer the lunch break, the better?
It is not advisable to take a nap immediately after lunch, because a large amount of blood flows to the digestive system after dinner, and the oxygen supply to the brain is reduced. Falling asleep immediately can easily lead to insufficient oxygen supply to the brain and increase the chance of suffering from cerebrovascular diseases.
In addition, the nap time should not be too long. Taking a long nap can easily lead to physical fatigue and trance, and it takes a long lunch break and you can't sleep at night. Over time, it is easy to form a vicious circle.
If you feel that your sleep quality is poor recently and the situation does not last long, you can also try to improve it by eating more foods with higher calcium content.
The first stage of human sleep knowledge 3
The first stage of the sleep cycle is the transition period, during which the body and brain change from waking state to sleeping state. This period of time is relatively short, lasting only a few minutes, and the sleep is relatively shallow. People may wake up from this sleep stage more easily than other stages.
In the first stage, the body begins to slow down. Heart rate and respiratory rate slow down, and eyes begin to relax. Muscles relax, but sometimes they twitch. The brain and body relax together. With the decrease of brain activity and sensory stimulation, brain waves begin to slow down.
stage Ⅱ
The second stage of non-rapid eye movement sleep is another shallow sleep stage, which occurs when the body begins to transition to deep sleep. As pointed out by the National Institute of Neurological Diseases and Stroke, human beings spend most of their time in this sleep cycle.
In the body, the heart rate and respiratory rate will further slow down. Muscles relax further and eye movements stop. The body temperature will also drop. Although EEG slows down further, it also includes a small string of electrical signals in the brain.
The third stage
Deep sleep or slow-wave sleep is the third stage of non-rapid eye movement sleep. Although the human body completes several cycles throughout the night, the third stage is longer in the first half of the night. In the human body, this part of sleep, heart rate and respiratory rate are at the lowest level.
Muscles and eyes are also relaxed, and brain waves are slowed down. When there are sleep disorders such as sleepwalking, it is difficult to wake people up from a certain stage of sleep.
rapid-eye-movement sleep
Rapid eye movement sleep is the fourth and last stage of the sleep cycle. About 90 minutes after falling asleep, the body first enters the REM sleep state. At this stage of sleep, the eyes move the shuttle back and forth behind the closed eyelids. This state is closer to waking state than other sleep stages.
During REM sleep, brain waves begin to resemble those in waking state. Increased heart rate, faster breathing. REM stage is also a dream time. The brain will temporarily paralyze the arms and legs to prevent the body from moving or sleepwalking.
Deep sleep requirements
People need all stages of sleep, and deep sleep is particularly important for brain health and function. Deep sleep helps the brain to create and store new memories and improve its ability to collect and recall information. Sleep at this stage also helps the brain to rest and recover from one day's thinking, so that the brain can replenish energy in the form of glucose the next day.
Deep sleep can also maintain hormonal balance. The pituitary gland secretes human growth hormone at this stage, which contributes to tissue growth and cell regeneration in vivo. It is important to have enough deep sleep to perform these functions.
The amount of a person's deep sleep will be related to their total sleep time. For most adults, it is recommended to sleep for 7 to 9 hours, which usually gives the body enough time to fall into a deep sleep.
If the body can't get enough deep sleep in a day, he will make up for the time of the next sleep by quickly cycling into the sleep cycle, so as to reach the deepest sleep level faster and keep it for a longer time.
However, if a person often doesn't get enough deep sleep, it may start to affect the brain. Because deep sleep plays an important role in memory, it may be difficult for the human body to remember or retain new information if it lacks sleep. Long-term deep sleep problems may be related to other diseases, such as heart disease or Alzheimer's disease.