Top Advice For Students: Keys To The Sleepy Kingdom
How to bring the complex structure of sleep back into balance if the harmony between different types, waves, and rhythms of sleep has disappeared? Having enough high-quality sleep is crucial for students who want to be successful with writing assignments. If I don’t get enough sleep, then I need to find someone to write my paper for me.
Perhaps we should first focus on the most common mistake. No one is surprised why after anesthesia he does not feel that he had a good night’s sleep. However, at the same time, alcohol is recommended and perceived as a reliable sleeping pill.
Alcohol is not a companion to sleep, but a rude manipulator
We fall asleep thanks to the substance adenosine. The concentration of this substance increases during wakefulness, and when it reaches a certain peak, we welcome the stage of falling asleep with yawns. During sleep, the concentration of adenosine gradually decreases and then begins to grow again to a level that helps us to wake up. We wake up, and the concentration of adenosine continues to increase… and everything repeats over and over again.
And that’s good.
Alcohol dramatically lowers the level of adenosine, and the body, stunned by a biochemical baton, falls into the stage of slow sleep. Then alcohol, like any toxin, is neutralized and excreted from the body (on average after four to five hours). The level of previously “oppressed” adenosine begins to grow again – and wakes us up at the most inconvenient time. A person wakes up not because all five cycles of healthy sleep have passed, but because alcohol has disappeared from his body. That is why no one has called waking up after libations pleasant yet and therefore attempts to fall asleep again remain unsuccessful.
And what helps you fall asleep?
If the troubles, resentments, and bitterness experienced during the day prevent you from falling asleep, it is better to cry than to toss and turn in bed until morning. The stress hormone cortisol is an ardent opponent of sleep. And it is perfectly displayed with tears.
Good stretching exercises. It is better to stop vigorous muscular activity three hours before bedtime, but stretching facilitates the stage of falling asleep: in this case, the body consciously performs instinctive “stretching”, straightening and pulling muscles and bones into the position necessary for sleep.
The ban on muscle activity does not apply to sex. Quite the opposite. And masturbation will do, too.
Cold bedroom tones, cool fresh air, but a cozy warm blanket.
There are tricks and subtleties that, thanks to the skillful use of sleep physiology, will help to get the highest quality sleep in conditions far from ideal. So:
If you can’t get up and go to bed according to the regime, then try at least going to bed at the same time, because the time of falling asleep is more important for our brain than the time of getting up (even if subjectively it seems the opposite).
You can atone for yesterday’s lack of sleep only today. Tomorrow it will be too late. Only during the day, the damage caused to the body by three-hour sleepover textbooks can be fully compensated by “falling asleep”. Otherwise, you will put a notch on your precious neurons.
Calculate the rise time correctly: the total number of hours of sleep should be a multiple of one and a half hours. This is due to the rhythmic change of sleep cycles: falling asleep at twelve and setting the alarm for six-thirty, you will get into a fast sleep phase, during which it is easiest to wake up. And if the mobile starts playing at seven in the morning, by that time you will have traveled to the slow phase of sleep, getting up from which will be very difficult. From this point of view, paradoxically, it is easier to get up at six-thirty than at seven.
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Sleep is work
What do we do when we think we’re not doing anything?
The stage of falling asleep
It precedes sleep as such: a decrease in brain activity, which the brain is still aware of. At this stage, the secretory activity of the glands decreases, that is:
gastric juice ceases to be produced (eaten at night – digested in the morning, keep this in mind, lovers of night snacks);
salivary glands stop working, and the mouth dries up (but usually we notice this only in the morning, on autopilot brewing the first cup of tea or coffee);
the lacrimal glands reduce the efficiency, which makes the eyes burn, and the only way to get rid of the burning sensation is to close them.
The sensitivity of sensor systems is also reduced: that is when we are exhausted and want to sleep like hell, sight, hearing, and smell change the tone of their messages.
The heart slows down its rhythm, the eyes close…
The stage of falling asleep lasts five to ten minutes, and then the body starts to sleep. The fun begins!
During slow sleep, strength is restored and new knowledge is consolidated.
Describing this stage, everyone likes to mention Salvador Dali. We will also mention: he was thinking about the ideas of the paintings while his brain was switching from alpha wave mode to low-amplitude slow theta waves. That is, while he was dozing in an armchair after lunch.
This stage is accompanied by drowsiness, half-asleep dreams, absurd, jerky unemotional thoughts, and dream-like hallucinations — which could not be more suited to the artist.
Also during the first stage of slow sleep, the body temperature decreases, breathing becomes rare and shallow, pulse and heartbeat slow down, even more, muscles relax, eyeballs make slow movements under closed eyelids … are you still with us?
And Dali, in order not to go to the second stage of sleep, especially held a spoon in his hand. As soon as the muscles relaxed, the spoon fell on the tray with a bang, and the genius woke up before he had time to forget his insights.
Curiously, it is in the stage of theta waves that an ordinary person is most similar to … a serial killer. Theta waves are observed in psychopaths in a normal state of wakefulness, and sometimes when they are very excited. That is why they remain so calm, cold-blooded, and unemotional, even when they kill.
If you don’t drop the spoon
The second stage of slow sleep begins a shallow and light sleep, during which it is easiest to wake a person. It would seem that the temperature and muscle tone continue to decrease, the eyeballs are motionless, the heart rate slows down even more — so what’s the catch?
At this stage, “sleepy spindles”, or sigma rhythms, roll along the peaceful surface of theta waves from two to five times a minute. These are, in fact, alpha rhythms that are characteristic of wakefulness, only even more rapid and “compressed”. The pauses between the spindles are the best time to wake up.
Then, if no one wakes you up, the third stage of slow sleep comes – actually slow sleep with delta fluctuations on the EEG, and then the fourth stage – the deepest slow sleep.
The third and fourth stages are often combined into one, simply called delta sleep.
And in the delta dream, from the screams in your ear, “Mars is attacking! Where is the parabellum?!” you just turn on the other side. This is the deepest and soundest sleep, during which sleepwalking attacks, sleep talk, and episodes of enuresis in children occur. Waking up, a person will not remember that he blurted out the PIN code from the card, nor that he killed his mother-in-law, like Canadian Kenneth James Parks in 1987.
So we advise you to take delta sleep very seriously!
Slow sleep takes up four-fifths of the total sleep time. One-fifth remains for the share of rem sleep.
It is fast, he is in the stage of rapid eye movements (REM), he is REM-sleep. The sleeper has vivid dreams. This state is like a bridge between consciousness and subconsciousness, along which trucks loaded with information continuously travel in different directions along all lanes of the highway.
If the dream was so fascinating and coherent that you were able to retell it after the first tape, it means that you dreamed it during the rem sleep stage.
This stage of sleep is often called paradoxical, because the electroencephalogram at this moment is close to the waking EEG, and the body is as relaxed as possible. Only the eyeballs move, often.
Slow sleep and the fast sleep that follows it are cyclically repeated throughout the night four to five times; at the same time, the proportion of slow sleep decreases, and fast sleep increases.
And the awakening…
We hope that now that you have learned about the mechanisms of sleep, your attitude towards it will change to a more respectful one.
Mustafa Al Mahmud is the Founder and CEO of Gizmo Concept and also a professional Blogger, SEO Professional as well as Entrepreneur. He loves to travel and enjoy his free moment with family members and friends.