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The Science of Sleep: Stages of Sleep and the Sleep Cycle By understanding your circadian rhythms, REM sleep, sleep stages, and sleep structure, you can improve your levels of rest. myself at night.
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Your body's natural daily rhythms are regulated by structures in the brain that help determine when you fall asleep and wake up. Humans go through a series of distinct physiological stages during sleep. Each stage of sleep serves an important purpose in keeping your brain and body healthy. At night, these periods of restful sleep alternate with periods of REM (dream sleep). Good sleep is important because it helps restore the body, while REM sleep restores the mind and is important for learning and memory.
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Certain brain structures and chemicals induce sleep and wake states. For example, a pacemaker-like mechanism in the brain regulates circadian rhythms. ("Circadian" means "about a day.") Established gradually during the first months of life, this internal clock controls the daily vicissitudes of circadian patterns, including body temperature. , blood pressure and hormone release.
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Circadian rhythms make people's desire to sleep stronger from midnight to dawn and gradually decrease in the afternoon. In one study, researchers directed a group of people to try to stay awake for 24 hours. No wonder many people fall asleep despite their best efforts to stay awake. When the investigators mapped the timing of unplanned naps, they found peaks between 2 a.m. and 4 a.m. and 2 p.m. and 3 p.m
Most Americans sleep at night according to their circadian rhythm, but most people who work during the week sleep in the afternoon on weekends. In societies where napping is common, people may respond to daily bodily alertness by taking an afternoon nap of one to two hours during the workday and a corresponding nap at night. .
Sleep experts call restful or REM-free sleep "the idle brain in a moving body." During this stage, thinking and most bodily functions slow down, but movement can still occur and the person often changes positions as they fall into a deeper sleep.
In a way, the idea of "falling" into sleep parallels the change in brain waves at the onset of non-REM sleep. When you're awake, billions of brain cells receive and analyze sensory information and coordinate behavior by sending electrical impulses to each other. If you are fully awake, an EEG will record erratic, erratic movements. After you close your eyes and your brain receives no visual information, your brain waves settle into a steady, rhythmic pattern of about 10 cycles per second. This is the alpha waveform characteristic of calm, relaxed alertness (see Figure 1).
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According to research, the transition to restful sleep is so fast that it can be likened to the flip of a switch, meaning you're awake (on) or asleep (off).
When you transition from wakefulness to light sleep, you spend about 5 minutes in stage N1 sleep. The brain waves that dominate the EEG slow down from 4 to 7 cycles per second, a pattern called theta waves (see Figure 1). Body temperature begins to drop, muscles relax, and eyes often move slowly from side to side. People in the N1 sleep stage lose awareness of their surroundings, but they wake up easily. However, not everyone experiences N1 sleep in the same way: if awake, one person may remember feeling drowsy, while another may describe it as sleeping.
This first stage of true sleep lasts 10 to 25 minutes. Your eyes are still open, and your heart rate and breathing are slower than when you were awake. Your brain electrical activity is irregular. Large, slow waves alternate with brief bursts of activity known as the sleep axis, when brain waves accelerate for about half a second or more. Scientists believe that when the spindles appear, the brain disconnects from external sensory input and memory consolidation (which involves organizing memories for long-term storage) begins. The EEG traces also show a pattern called the K complex, which scientists believe is a built-in warning system ready to wake you up when needed. K complexes can also be activated by certain sounds or other external or internal stimuli. Whisper someone's name during the N2 stage of sleep and the K complex shows up on the EEG. You spend midnight in the N2 sleep stage.
Eventually, large, slow brain waves called delta waves become prominent on the EEG and you enter deep sleep. Breathing becomes more regular. Blood pressure drops and the pulse slows to about 20% to 30% of the waking rate. The brain is poorly responsive to external stimuli, making it difficult to wake a sleeping person.
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Less blood flow to your brain, measurable cooling. At the beginning of this phase, the pituitary gland releases a pulse of growth hormone that stimulates tissue growth and muscle repair. The researchers also found that the amount of immune system activators increased in the blood, which means that deep sleep helps the body protect itself from infection.
Typically, young people spend about 20 percent of their sleep time in deep sleep lasting up to half an hour, but most people over 65 get almost no deep sleep. If you fall asleep after a sleepless night, you'll get over it quickly. go from lighter sleep stages to deeper ones and spend most of your sleep there. This suggests that deep sleep plays a key role in restoring alertness and plays an important role in optimal human performance.
Dreaming occurs during REM (rapid eye movement) sleep, which is described as “the brain working in a paralyzed body”. Your mind races, thinks, and daydreams as your eyes swing back and forth behind closed lashes. Body temperature increases. Your blood pressure rises, and your heart rate and breathing rate rise to daytime levels. The sympathetic nervous system, which produces the fight-or-flight response, is twice as active when you wake up. Despite all these movements, your body barely moves, except for the occasional jerk; Non-essential muscles for breathing or eye movements are silent.
Just as deep sleep restores your body, scientists believe that REM, or dream sleep, restores your mind, perhaps in part by helping you get rid of irrelevant information.
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Studies of students' ability to solve complex puzzles involving abstract figures show that the brain processes information overnight; Students who slept well after watching the quiz had better results than those who were asked to solve the puzzle immediately.
Previous studies have shown that REM sleep facilitates learning and memory. After a night of sleep, people were tested to gauge how well they learned a new task. If they had periodic awakenings that prevented REM sleep, the improvements would be lost. In contrast, the improvement in scores was not affected if they woke up several times after deep sleep. These findings help explain why students who stayed up all night taking a memory test had less information than their sleep-deprived students.
Such a first phase usually lasts only a few minutes, but the duration of REM gradually increases throughout the night. The final stage of REM sleep can last for half an hour.
If you don't get REM sleep and are allowed to sleep peacefully the next night, you'll enter this stage earlier and spend more time in your sleep - a phenomenon known as restorative REM.
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A normal night sleeper moves between different stages of sleep in a predictable manner, alternating between REM and non-REM sleep. When these stages are depicted in a diagram called a hypnosis chart (see Figure 2), the different levels look like a drawing of a city skyline. Experts call this model the sleep architecture.
Normal sleep patterns in young adults typically include four or five alternating non-REM and REM periods. Deep sleep usually occurs in the first half of the night. As the night passes, the REM sleep cycle lengthens and alternates with the N2 sleep phase. Later on, the sleep profile changed, with less N3 sleep, more N1 sleep and wakefulness.
The control over many aspects of sleep structure lies in the brain stem, which controls breathing, blood pressure, and heart rate. Alternating activity in neurons and the chemical messengers they produce coordinates the 90-minute shift between wakefulness, arousal, and REM and non-REM sleep. If you make purchases through the links on this page, we may earn money
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