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Глубокий сон взрослого: что это, нормальная продолжительность, как увеличить Глубокая фаза сна: признаки, ценность, длительность
Сон является уникальным состоянием, во время которого все системы, и прежде всего, головной мозг, работают в особом режиме. В этот период происходит саморегуляция организма, глубокое отключение сознания, необходимое для естественного восстановления сил и энергии. Его средняя продолжительность в сутки, определенная врачами для взрослого человека, составляет примерно 7-8 часов, но с учетом индивидуальных особенностей организма может изменяться. Независимо от режима отдыха, неизменной остается цикличность с преобладанием глубокого сна.
Общее понятие о фазах и циклах Сон здорового человека состоит из двух фаз: быстрой и медленной, что обусловлено особенностями работы мозга и изменением его ритмов (интенсивности электромагнитных волн). Их чередование осуществляется в рамках одного цикла, который длится в среднем 1-2 часа.
За ночь смена циклов происходит 4-5 раз, причем в начале отдыха преобладающей является медленная фаза, а ближе к утру – быстрая. От правильного соотношения периодов может зависеть способность организма к полноценному восстановлению, поскольку каждому из них присущи особые функции. В целом сон состоит из 5 стадий, которые сменяются на протяжении всего ночного отдыха.
У взрослого человека начальный процесс выглядит следующим образом: засыпание начинается с состояния дремоты, продолжительность которого не превышает всего 10 минут. Оно плавно перетекает во вторую стадию, длящуюся также примерно четверть часа. После этого приходит очередь двух других этапов, занимающих по времени около 45-50 минут. По его истечении в силу вступает вторая стадия, в период которой проявляется эпизод быстрого сна.
Совет! Если человек просыпается с чувством раздражения и усталости, значит, пробуждение приходится в период медленного сна. Чтобы избежать этого, следует иметь представление о длительности и структурных особенностях глубокой фазы.
Глубокий сон и его особенности Ночное путешествие в царство Морфея начинается с погружения в глубокий медленный сон. В его образовании принимают участие определенные области мозга: гипоталамус и его ядра, тормозной центр моруцци. Функционирование систем замедляется, организм частично отключается и переходит в состояние глубокого покоя и отдыха, начинается восстановление тканей, формирование новых клеток и структур.
Структурные элементы Медленный сон называется глубоким или ортодоксальным. В отличие от поверхностного он делится на 4 основных этапа:
Дремота. Человек уже начинает погружаться в неглубокий сон, но головной мозг еще продолжает активно работать. Сознание путается, поэтому часто сновидения переплетаются с реальностью, и именно в этот короткий период можно найти решение некоторых задач, представлявших сложность в дневные часы.
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Засыпание. Время, когда основные участки мозга начинают отключаться, но еще чутко реагируют на любое раздражение извне. Человек может легко пробудиться от сильного шума, но ему потребуется определенное время, чтобы вновь заснуть.
Глубокий сон. Хороший период, когда организм максимально расслабляется, замедляются все процессы, двигательная и мозговая активность практически сводится «на нет».
Дельта-сон. Происходит полное погружение человека в бессознательное состояние. Отсутствует реакция на внешние раздражители и чувствительность к запахам. В этот период спящий очень сложно поддается пробуждению.
Состояние организма в период глубокого сна Первая стадия характеризуется следующими показателями:
замедляется дыхание; снижается температура тела; ослабевает сердцебиение; движения глазных яблок еле уловимы. По мере погружения в сонное состояние, уровень давления снижается, и зрачки становятся практически неподвижными. Увеличивается приток крови к клеткам тканей органов и мышц, начинает синтезироваться гормон роста. На последнем этапе происходит полное отключение сознания, реакция на внешние раздражения (яркий свет, шум, крики, пение), в том числе и запахи отсутствует. Нормальное течение данной стадии позволяет запоминать после пробуждения некоторую информацию.
Нормальная продолжительность медленной фазы в разном возрасте Известно, что глубокий сон – показатель сугубо индивидуальный, и сколько он должен длиться зависит от организма человека. Так некоторым людям, каким был, например, Наполеон, чтобы высыпаться, требуется всего 4 часа. Другим же для поддержания активности необходимо поспать не менее 10 часов. К данной категории относился и Альберт Эйнштейн.
По результатам эксперимента, который был проведен специалистами университета Суррея, было установлено, что норма сна для каждой возрастной группы имеет различия, что наглядно отображено в таблице.
Возраст Общая продолжительность ночного отдыха/часов Длительность медленного (ортодоксального) сна/% Новорожденный 16-19 10-20 Грудничок – 2-6 месяцев 14-17 10-20 Годовалый малыш 12-14 20 Ребенок 2-3 лет 11-13 30-40 Дети 4-7 лет 10-11 До 40 Подростки Не менее 10 30-50 Взрослые 18-60 лет 8-9 До 70 Пожилые старше 61 года 7-8 До 80
Известно, что норма глубокого сна у взрослого превышает те же показатели у детей. Поскольку у младенцев в раннем возрасте мозг только формируется, то биологические ритмы и процессы имеют существенные отличия. Вследствие этого ортодоксальный сон составляет минимальную продолжительность, которая, однако, имеет тенденцию к увеличению. Полное формирование структуры заканчивается к 2-3 годам.Важность глубокой стадии отдыха В зависимости от того, как долго длится глубокий сон в пределах одного цикла, зависит, сколько часов за ночь составляет его общая продолжительность.
В процессе многочисленных исследований было установлено, что глубокое погружение в сон оказывает колоссальное влияние на умственные способности и физическое развитие индивида. Сознательное сокращение медленной фазы даже в течение нескольких дней пагубно отражается на самочувствии человека: у него ухудшается память, снижается концентрация, рассеивается внимание.
Есть и другие отличия, характеризующие влияние глубокого сна на организм.
Полное восстановление сил и энергии, регенерация тканей на клеточном уровне, Успокоение и оздоровление психики. Раскрытие интеллектуальных ресурсов, повышение эффективности трудовой деятельности. Укрепление иммунной системы, повышение защитных сил организма. Замедление процессов старения. Сохранение творческих навыков, концентрации внимания, способности к решению сложных жизненных ситуаций. Компенсаторные свойства, помогающие сохранять бодрость духа и физическое здоровье. Внимание! На основании вышеизложенного можно сделать вывод, что здоровье и самочувствие человека находится в прямой зависимости от количества часов медленного сна.
Для обеспечения полноценного ночного отдыха необходимо всего лишь приучить мозг отключаться от дневных проблем, а организм – ложиться и вставать в одно и то же время.
Нарушение медленного сна Страдать периодически возникающим нарушением сна могут многие люди, но это не оказывает негативного воздействия на организм. Подготовка к сдаче экзаменов, завершение важного проекта, приготовления к свадьбе и иные жизненные ситуации являются факторами, которые влияют на нормальный сон и сокращают его продолжительность. Здоровый организм в состоянии компенсировать недосып в течение нескольких ночей. Но если отсутствие сна отмечается на протяжении долгого периода, следует начать поиск причины опасного расстройства.
Причины Как показывает практика, к наиболее распространенным факторам, провоцирующим бессонницу у взрослой части населения, относятся следующие:
регулярные стрессы и нервное перенапряжение;психические расстройства; гормональные изменения у женщины; патологии внутренних органов, в том числе и сердца; эндокринные нарушения; сахарный диабет; гипертоническая болезнь; простатит или аденома (у мужчин); психоэмоциональные перегрузки. Важно знать! Частой причиной расстройства сна является обычный трудоголизм, когда человек стремится улучшить свое благосостояние за счет сокращения времени на ночной отдых. В результате, образуется порочный круг – работоспособность снижается, для ее повышения он мужчина или женщина минимизирует период сна. В итоге страдает организм, а финансовое положение при этом не улучшается.
Последствия В молодом возрасте, как правило, нарушения сна не так заметны, как в зрелом, но у всех без исключения они вызывают со временем более тяжелые расстройства. Регулярный недостаток ночного отдыха плохо отражается на состоянии организма и приводит к опасным последствиям.
Ухудшение внешнего вида: следы усталости, землистый цвет лица, мешки и отеки под глазами, образование мелких морщинок. Увеличение массы тела, развитие ожирения. Остановки дыхания и развитие синдрома ночного апноэ. Повышение риска инфарктов и инсультов, развития онкологических заболеваний Снижение концентрации внимания, приводящее к трудностям на работе и проблемам на дороге. Ухудшение памяти и способности к запоминанию, что отражается на качестве жизни. Возникновение различных болезней вследствие ослабления иммунитета. Все эти проблемы возникают из-за недостатка глубокого сна, поэтому врачи советуют изменить режим дня и увеличить время ночного отдыха.
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Необычные расстройства сна: связь с ортодоксальной стадией Независимо от общей продолжительности ночной сон начинается с медленной фазы. Она имеет отличия от быстрой и в некоторых ситуациях может длиться больше нормы. Как правило, это связано с нарушениями щитовидной железы, физическим или умственным истощением, рядом иных факторов. В ходе исследований учеными были отмечены некоторые интересные явления.
Проявляются расстройства сна – сноговорение, лунатизм, энурез, могут сниться кошмары. Патологии развития – снижается выработка гормона роста соматотропина, замедляется формирование мышечного корсета, увеличивается жировая прослойка. Также было установлено, что сознательное исключение фазы медленного сна во время ночного отдыха отождествляется с проведением бессонной ночи.
Пробуждение в глубокой фазе Разберемся, что такое глубокий сон. Это период, когда организм максимально расслабляется, реакции на окружающий мир отсутствуют, что позволяет человеку полностью восстановиться и восполнить потраченную энергию. Мозг перестает реагировать на раздражающие факторы, в том числе запахи и звуки.
Если человека разбудить в период дельта-сна, то у него наблюдается дезориентация в пространстве и времени. Он выглядит потерянным, не может определить время суток, свое местонахождение и сколько пребывает в сонном состоянии. У такого индивида ухудшается самочувствие, возникает ощущение разбитости и усталости. Он не сможет вспомнить свои действия и сновидения, даже, если последние имели место быть перед пробуждением. При этом могут определяться скачки давления, возникать головная боль.
Возможность коррекции медленного сна Для того чтобы скорректировать глубокий сон, увеличив его продолжительность и сделав более крепким и полезным для здоровья, нужно придерживаться несложных правил.
Сформировать график сна, четко обозначив время засыпания и подъема.Изменить распорядок дня с корректировкой времени приема пищи – последняя трапеза должна заканчиваться за 2-3 часа до сна. Сделать привычкой ежедневные прогулки, особенно в вечерние часы, умеренные физические нагрузки в течение дня. Избавиться от пагубных пристрастий – алкоголя и никотиновой зависимости. Создать комфортные условия для сна, начиная от спального места, и заканчивая оптимальным температурным режимом. Соблюдать вечерний ритуал – водные процедуры, релакс. Использовать гипноз, медитацию и дыхательные техники. При необходимости корректировки режима отдыха, рекомендуется приобрести браслет с «умным» будильником, который фиксирует движения во сне, различает фазы. Его основная функция – пробуждать спящего в период неглубокой стадии.
Заключение Нормы ортодоксального сна напрямую зависят от возраста человека и образа жизни. Пребывание в состоянии глубокого погружения имеет множество полезных функций и необходимо для полноценного развития, а также нормальной физической и интеллектуальной деятельности. Крепко спать и чувствовать себя бодрым после пробуждения поможет соблюдение рекомендаций специалистов.
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