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Сколько по времени длится сон, который мы видим Продолжительность сна и длительность сновидений
Сон чрезвычайно важен для полноценной жизни человека. Постоянное недосыпание, невозможность расслабиться и отдохнуть, отражаются на здоровье — ухудшаются умственные способности, скорость реакции, организм становится слабым.
Время, которое надо тратить на сон в разные периоды жизни Наверняка все слышали, что спать нужно не менее 8 часов. Однако для людей разных возрастов норма продолжительности ночного отдыха может отличаться.
Возраст Сколько нужно спать ночью Новорожденные до 3 месяцев 14-17 часов Младенцы от 3-х до 12-ти месяцев 01.12.2015 Дети от года до двух лет; 01.11.2014 Дети от трёх до пяти лет; 01.10.2013 Дети от 5 до 13 лет; 09.11.2018 Дети от 14 до 18 лет. 08.10.2018 Взрослые (18-64 года) 07.09.2018 Пожилые (старше 64 лет) 07.08.2018
Действительно, 8 часов — нормальная длительность ночного сна для людей от 14 лет. А вот детям младше 14 лет — ученикам средних классов, восьмичасового отрезка явно недостаточно.
Важно знать! Давно замечено, что школьники, которые спят всего по 7-8 часов, хуже успевают в учёбе, они более раздражительные, не собранные. Причина недостатка отдыха — неправильный режим дня, отсутствие планирования дел, неблагоприятные жилищные условия.
Малышу, который ходит в детский сад, ложиться нужно не позже 21 часа, такие нормы были рекомендованы ещё в СССР. Если детсадовец лёг в девять вечера, то к моменту пробуждения (допустим в 6:30) он проспит 9,5 часов, а оставшееся время компенсирует послеобеденным отдыхом.
Однако в Европе удивились бы такому подходу. Оказывается, в Западных странах детей до 5 лет укладывают ещё раньше — от 18:00 до 20:30. Считается, что биологические часы ребёнка дошкольного возраста настроены на данное время отхода ко сну.
Самый долгий период сна у новорожденного малыша. В это время он растёт и развивается. Следует помнить, что организм месячного крохи очень зависим от матери. Главное правило для здорового и глубокого сна ребёнка до трёх месяцев — он не должен засыпать один, так как это причиняет ему беспокойство, вследствие чего малыш будет часто просыпаться и плакать.
Пожилым людям следует внимательно проследить, сколько по времени длится их сон. Когда человек спит более 10 часов, по пробуждению не помнит, как заснул (и не может контролировать такие «провалы»), испытывает дневную сонливость, видит галлюцинации — не редко это признаки нарушений; инсульта, ишемической атаки, опухоли в головном мозге.
Важно знать! Если длительный (более 8 часов) сон у пожилого человека связан с нарушением режима дня, следует исправлять эту ситуацию. Долго спать в таком возрасте вредно — это вызывает сбои в работе разных органов.
Продолжительность ночного сна Головной мозг контролирует деятельность всего организма. Его работа не останавливается ни на минуту, даже когда мы спим. Благодаря возможности снятия энцефалограмм, стало понятно, сколько длится сон человека за ночь.
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Медленная фаза Мозг спящего организма работает в разном ритме, в зависимости от того в какой фазе находится — быстрой или медленной. Фазы чередуются между собой — сначала наступает медленный сон, затем быстрый. Вместе они образуют один цикл, средней продолжительностью от 1,5 до 2-х часов. Для полноценного ночного отдыха необходимо 4-6 циклов.
Медленная фаза характеризуется следующими признаками:
глубокое дыхание; очень медленные движения глаз, постоянно замирающие; снижение температуры тела; ослабление мышечного тонуса; отсутствие сновидений. В этот период организм создаёт новые клетки, регенерирует ткани. Активна эндокринная система: вырабатываются инсулин, гормон роста и стероиды. Всё эти процессы ведут к накоплению энергии для жизнедеятельности — анаболизму.
Сколько по времени может продолжаться фаза медленного сна, сказать трудно. В первых трёх циклах этот период составляет около 60 минут, а в последующих сокращается, отдавая преимущество фазе быстрого сна, которая ещё носит названия БДГ или парадоксальная.
Быстрая фаза Эта стадия характеризуется усилением умственной активности при снижении двигательной, когда импульсы от спинного мозга полностью блокируются. Кроме этого, отмечаются другие признаки:
повышение температуры тела по сравнению с фазой медленного сна; БДГ — быстрые движения глаз под закрытыми веками; сердечная деятельность становится более активной; неспокойное дыхание. Именно в стадии быстрого сна человек видит реалистичные сны, которые запоминаются, благодаря активной мозговой деятельности в этот период. Энергия, синтезированная в медленной фазе, распределяется по организму (называется данные процесс катаболизмом), а мозг обрабатывает полученную информацию.
Важно знать! Быстрый период считается еще более важным, чем первая фаза: опыты на лабораторных мышах показали, что мышь, лишённая парадоксальной стадии сна, погибает в течение полутора месяца, а при нарушении медленного периода животное выживает.
Количество снов и длительность одного сновидения В среднем, за ночь человек может увидеть от 5 до 20 снов, но запомнит он только 1 или 2, в основном те, которые приснились под утро.
Самый длинный сон, который мы видим, длится около 15 минут. Эта та часть, которую мы помним.
У детей в утробе матери и у младенцев преобладает БДГ стадия. Считается, что детский мозг развивается таким образом (поэтому и говорят, что дети растут, когда спят).
Сны, предсказывающие будущее Так как в период быстрой фазы мозговая деятельность активна, к сновидцу может прийти решение трудной проблемы, либо вариант развития будущих событий. То, что человек способен видеть вещий сон, подтверждено фактами. Однако, увидев сюжет, не стоит ждать его полного воплощения в жизнь.
Чаще всего, сбываются сновидения либо частично, либо сообразно толкованиям, при которых ассоциации могут подменить предмет или образ. Так, если человеку снится кровь, это может означать приход к нему в гости родственников («кровная связь»).
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Интересный факт — беременным женщинам часто снятся сны, оказывающиеся впоследствии реальностью. Скорее всего, это связано с обострённым восприятием в это ответственное время.
Как правило, мысли будущей матери занимают предстоящие хлопоты, посвящённые рождению ребёнка, а мозг считывает информацию из подсознания и выдаёт её в виде образов.
Ответить на вопрос, сколько идет по времени вещий сон, легко — его длительность такая же, как и у обычного сновидения, то есть около 15 минут.
Отмечается зависимость от Луны сюжетов, предсказывающих будущее. Спутник Земли влияет на нашу планету и на всё живое. Считается, что наше подсознание обостряется в полнолуние — в 15, 16 лунные сутки. Узнать, какой сейчас период Луны, можно, заглянув в лунный календарь.
Сон без сновидений Ночные грёзы — продукт фазы быстрого сна. В медленную стадию сновидения или не сняться вовсе, либо они кратковременны и человек их не запоминает. При высоком уровне усталости, физических нагрузках в период бодрствования, можно проспать всю ночь и не увидеть ни одного сна. Это не означает, что фаза быстрого сна отсутствовала, она была, но длилась короткое время.
Последствия недостаточной продолжительности ночного отдыха Для полноценной жизни человеку необходимо спать ночью, так изначально настроен биоритм людей. Поэтому к вечеру начинает синтезироваться гормон сна — мелатонин. Если в это время не лечь отдыхать, вскоре начнёт образовываться стрессовый секрет — кортизол. Как известно — стресс вреден для жизнедеятельности. Перекосы в режиме сна и отдыха могут привести к следующим последствиям:
снижение умственной и физической работоспособности; плохое настроение, вялость, подавленность;замедленная реакция (что особенно опасно для водителей, пилотов, машинистов); нарушения в работе сердечно-сосудистой системы; неправильный обмен веществ; снижение иммунитета; психологические проблемы, при продолжительных периодах нарушений ночного отдыха — галлюцинации, бред. Важно знать! Поставленные эксперименты показали, что за одну ночь без сна человек чувствует себя усталым, разбитым. Он невнимателен и хуже запоминает информацию. Три бессонные ночи сказываются в виде нарушений координации движений, замедленной речи, тремором конечностей. После пяти суток без отдыха появляются галлюцинации.
Для того чтобы организм долгое время оставался здоровым, необходимо должным образом относится к гигиене сна:
Ложиться и вставать в одно и то же время. Врачи рекомендуют отходить ко сну не позднее одиннадцати вечера, а продлиться ночной отдых должен не менее 8 часов. Слишком длинный сон также вреден — пересыпание может привести к плохому настроению, нарушениям обмена веществ, ожирению. Не употреблять кофеинсодержащие и алкогольные напитки на ночь — они могут спровоцировать трудности с засыпанием, а также повысить артериальное давление. Полезно погулять вечером, подышать свежим воздухом. Температура в спальне не должна быть выше 21 градуса Цельсия. Спать лучше на спине или на боку, ночной отдых на животе вреден. Утром полезно выполнить несложные физические упражнения, а при возможности — заняться плаванием. Эти действия настраивают человеческий организм на режим бодрствования, заставляя его проснуться. Сон должен протекать ночью. Так заложено природой. Гормон мелатонин образуется только в тёмное время суток, поэтому важно наладить ночной отдых, если имеются его нарушения. В этом случае все процессы в организме нормализуются, и человек сам заметит изменения самочувствия в лучшую сторону.
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