The value of sleep: what time is best to fall asleep and wake up. What happens to the body during sleep Processes that occur during sleep

There are many reasons why sleep is favorite hobby many people. This most peaceful part of the day is vital for both physical and mental well-being. Although many people think that the whole body relaxes during sleep, in reality many different things happen to the body.

1. Body temperature drops

Because most muscles become inactive during sleep, the body burns fewer calories than during the day and body temperature drops. Scientists have found that body temperature tends to be lowest around 2:30 am.

2. Eyes move

Although the eyes are closed by the eyelids in sleep, they move underneath them. In fact, such movement even varies depending on specific stages of sleep.

3. Body twitches

Sharp twitches and jerks are mainly associated with the first stage of sleep. They are generally harmless, but they can be strong enough to actually wake a person.

4. Muscles are relaxed

Exists good reason why most muscles are relaxed during sleep. If they were active, then a person could move while sleeping, which would be extremely dangerous.

5. Skin is restored

The top layer of skin is made up of tightly packed dead cells that are constantly shed throughout the day. During sleep, the skin's metabolic rate accelerates and many cells in the body begin to increase activity and reduce the breakdown of proteins. Because proteins are needed for growth and repairing damage from factors such as ultraviolet radiation, deep sleep has a beneficial effect on the skin.

6. The brain forgets useless information

People take in an insane amount of information throughout the day. If they remembered it all, they would soon go crazy. That is why at night the brain sorts information and forgets about unnecessary information.

7. Throat narrows

Unlike most other muscles, the throat muscles do not become paralyzed during sleep because they are needed to breathe. However, during sleep they relax, causing the throat to narrow. It may also cause snoring.

During the stage slow sleep human body produces hormones that stimulate cell growth, reproduction and cell regeneration. It is an important regulator of the immune system.

9. The immune system is at an all-time high.

Sleep deprivation has been shown to negatively affect immune system. One study found that people who received flu shots and were sleep deprived did not produce the antibodies needed to protect against the flu the next night. Therefore, if a person notices the first signs of infection, he should get some sleep.

10. Weight loss

During sleep, a person loses water through sweating and exhaling moist air. This also happens throughout the day, but eating and drinking will negate any weight loss. Therefore, good and long sleep is necessary for any diet.

11. Dry mouth

Since saliva is primarily used for eating, and a person does not eat during sleep, the amount of saliva produced decreases at night. Consequently, the mouth becomes dry, and in the morning one is often thirsty.

12. Teeth grinding

Research estimates that about 5% of people suffer from a bizarre condition known as bruxism. This results in excessive teeth grinding during sleep and can eventually lead to tooth damage. Scientists aren't sure what exactly causes this condition, but they think it may be a form of stress relief.

13. The body becomes longer

It has been found that people's height can increase by several centimeters in the morning compared to the evening. While sleeping in horizontal position the spine straightens because the weight of the body does not put pressure on it.

14. Blood pressure drops sharply

During sleep, any person experiences a condition known as "nocturnal depression." blood pressure"On average it drops at night by 5 - 7 mm Hg.

15. Sleepwalking

Scientifically, the disorders known as parasomnias (sleepwalking and other sleep activities) involve behaviors, emotions, sensations, and dreams that typically occur during transitions between some of the stages of sleep. Parasomnias are mostly harmless, but there have been cases of people being injured while sleepwalking.

16. Sexual arousal

Both men and women can become aroused during sleep. When the brain is more active during sleep, it requires more oxygen. As a result, blood flow throughout the body increases, leading to swelling of the genitals.

17. Dreams

The content and purpose of dreams are not fully understood, but it is known that a common person has from 3 to 5 dreams per night. Dreams mostly occur in the first stage of sleep, when a person's brain is most active. However, most dreams are forgotten immediately or quickly.

Recent research has shown that the brain can process information and prepare for further active actions during sleep, effectively making decisions in an unconscious state. In fact, the brain can even make important discoveries during sleep.

19. Flatulence

The anal sphincter muscles weaken slightly during sleep, making it easier for gases to escape from the intestines. The good news is that your sense of smell also weakens during sleep.

20. Detoxification

Removing toxins allows the body and brain to regain their strength. People who don't sleep well aren't as effective at filtering out harmful substances, which is why experts say this is what makes insomniacs a little crazy.

21. Unconscious awakening

Scientific research showed that people wake up many times during sleep, but these awakenings are so brief that they do not remember them. Typically, these awakenings occur within transition periods between stages of sleep.

22. You can stop breathing

Millions of people around the world suffer from a sleep disorder known as “apnea.” The disorder is characterized by pauses between breaths when breathing, and each pause can last for several seconds or even several minutes.

23. You can hear an explosion

Exploding head syndrome is a rare condition in which a person hears loud imaginary noises (such as a bomb exploding, gunfire, etc.) or experiences a strange sensation of explosion when falling asleep or waking up. It is painless, but frightening for the sufferer.

24. Talking while sleeping

Talking while sleeping is a parasomnia in which a person begins to talk out loud uncontrollably while sleeping. Such "conversations" can be quite loud and range from simple muttering sounds to prolonged, often slurred speech.

25. Reduced pain threshold

When the body is completely relaxed to the point of paralysis, the nerves are unable to receive pain signals and transmit them to the brain. This also explains why people have difficulty hearing smells, sounds, etc. while sleeping.

All those who dream of a stylish bedroom and incredible dreams should pay attention to these, which will decorate any interior.

The human body is an unusually harmonious and intelligent system. Any mental or physical condition finds its expression in dreams and body positions during sleep long before the onset of the disease. To alleviate physical discomfort, a person often takes a forced position that is uncomfortable for him.

When the pain goes away (under the influence of painkillers or as a result of treatment), we happily return to our favorite position. This clearly demonstrates the close relationship between a person’s individuality and the sleeping position in which he spends most of the night.

How body position changes as a result of illness.

The disease begins with unpleasant pain. Moreover, in the bustle of the day, we can for a long time Do not attach importance to tingling under the shoulder blade, tired legs or numbness of the hands, explaining these symptoms with anything: physical activity, nervous tension, stress and so on. However, our body, unlike busy us, is sensitive to any disruption in the body and responds by changing the position of the body during sleep, easing the pressure in the area where the diseased organ is located.

Depression, low blood pressure, neuroses, stomach ulcers. With these diseases, a person intuitively takes the most gentle “fetal” position (position on his side, knees drawn up to the body).

Cervical osteochondrosis, tonsillitis, rhinitis, sinusitis, sinusitis- position on the side, hands placed under the cheek or pillow.

Heart diseases- on your back with your arms thrown up or half-sitting on high pillows.

If you wake up in the morning in a royal pose, with your hands behind your head, and this position was not typical for you before, it would not hurt to contact a cardiologist.

When we assume a horizontal position, the flow to the heart venous blood increases. The heart, in the case of heart failure, is not able to cope with a large influx of blood, it stagnates in the lungs and, as a result, shortness of breath and difficulty breathing, which disappear with an upright position. This forces a person to take a position close to vertical in his sleep, placing high pillows under his back and head.

As the disease progresses, a person needs an increasing number of pillows. People with heart disease feel helpless in front of the world of sleep and the horizontal position of the body; difficulties with blood circulation force them to look for support for their existence, at least with the help of pillows.

High blood pressure- supine position.

Diseases of the spine and gastrointestinal tract- poses in the “fetal position” and on the stomach, which reduce pressure on the spinal discs and relieve the load on the back.

Poor circulation in the legs, beginning varicose veins- a person sleeps on his back, legs bent at the knees. This pose is also taken if the legs are very tired. It facilitates blood circulation, heart function, and allows you to relieve veins.

Liver diseases, right kidney, diabetes - sleep on the left side.

Asthmatic bronchitis- a person lies on his back with his arms spread wide and his head thrown back. This position promotes better ventilation of the lungs, which means better access of oxygen to the body.

Diseases auditory nerve - the “ostrich” pose, when a person covers his head with a pillow while sleeping.

One lady who underwent surgery to remove a tumor on the right auditory nerve and completely lost her hearing shared details of the development of the disease.

Previously, the woman always slept on her left side in the “half-fetal” position, and over the past ten years she began to cover her head with a pillow so that it was located directly on the right ear. As the tumor grew, the lady developed constant noise in the ears (tinnitus), which she tried to get rid of by covering her ear with a pillow in her sleep.

The neurosurgeon who performed the operation suggested that the disease developed over a dozen years. It turns out that the early stage of the disease coincided with the transition from the “half-fetal” position in sleep to the “ostrich” position. If medicine were able to unravel the signals of the body transmitted by sleep positions, then it would be possible to detect the development of a tumor on early stage and save the woman’s hearing.

This case from the practice of the American psychiatrist S. Dunkell clearly confirms that sleep position can warn of illness in advance.

If you start waking up in a position that is not typical for you, I advise you to listen to your health.

Why you need to sleep in the right position.

Let's start with anatomy.

The human brain has quite small sizes(only 2% of the total body weight), however, it consumes enormous resources. When we sleep, the brain continues to work, “taking” 15% of the blood from the total blood flow and 20% of the oxygen that we receive when breathing.

The brain is supplied with blood and oxygen through two carotid and two vertebral arteries. The vertebral arteries pass through the canal that forms the transverse processes of the cervical vertebrae and provide nutrition mainly to the posterior parts of the brain (cerebellum, pons, medulla oblongata).

If the blood supply to these sections is insufficient, then their corresponding functions in the body suffer: the cerebellum - coordination and accuracy of movements, the pons oblongata and the Varoliev bridge - digestion, respiration, vascular tone and heart function.

What are the dangers of incorrect postures?

Compression of both or one vertebral artery during sleep is very dangerous. Even if one artery is pinched, the other may not be able to handle the increased blood flow - it may turn out to be too narrow to work for two (the diameter of the arteries sometimes differs from each other by 2 times) or will be blocked by an atherosclerotic plaque.

When the blood supply through two paired arteries supplying the brain is disrupted, hypoxia or oxygen starvation brain cells that are sensitive to lack of oxygen. For example, the kidneys or liver can be without oxygen for several hours, but the brain can only survive for about 5-10 minutes. Moreover, in the areas of the brain responsible for intelligence and memory, irreversible processes begin within a minute.

Thus, we need to protect and cherish our vertebral arteries, which provide us with a full life. When you go to bed, make sure that these arteries are not compressed during your sleep.

Of great importance is the choice of pillow, which should provide support to the cervical vertebrae and maintain a natural head position, as in a standing position. It is better to choose a medium-height or orthopedic pillow. The shoulders should not be on the pillow, but on the mattress.

How sleep is harmful.

Let's consider poses that can provoke the sad consequences described above.

Sleeping on high pillows or on your stomach may lead to the development cervical osteochondrosis and cause stroke (in older people). Strokes most often occur in the early morning hours, when a person has spent most of the night in an incorrect position.

Sleeping on a high pillow on your side has the same dangerous consequences. One vertebral artery is compressed, and the second may not cope.

In the prone position a twisted neck compresses the throat, the carotid artery in the area of ​​the collarbone, one of the paired vertebral arteries, the second may not work well due to atherosclerosis. All this makes breathing, blood flow and oxygen supply to the brain difficult.

In addition, the sleeping person is compressed rib cage, which is in in good condition must have a large amplitude so that the diaphragm can expand and the lungs fill with air. When the lungs are compressed, the renewal of air in them is incomplete. IN at a young age This is not very scary, but in the elderly it can lead to death.

Sleep on your stomach with your arms extended above your head. A person sleeping in this position exposes himself dangerous disease- brachioplexus syndrome. Nerve endings and blood vessels are compressed due to severe tension in the muscles of the forearm, causing the hands to hurt and go numb.

Moreover, a head turned to one side pinches the carotid artery in the collarbone area, compresses the muscles of the throat and neck, which impedes blood circulation, breathing, and oxygen supply to the brain.

Sleep while sitting stretches intervertebral discs, resulting in pain and swelling in the neck area. It's about about the position when a very tired person falls asleep while sitting in public transport or at the table.

Sleeping on a very hard bed can lead to straightening of the physiological curves of the spine in the neck and lower back. As a result, a high load is placed on the intervertebral discs, painful and local swelling, over time the discs become deformed and the pain becomes constant, osteochondrosis develops.

Sleeping without a pillow straightens the physiological cervical curve and leads to deformation of the cervical discs and osteochondrosis.

Sleeping on your back disrupts the breathing rhythm (if the muscles of the palate and throat are weakened or have a congenital defect), which leads to snoring and apnea. This is why the royal pose is called the “sudden death pose.”

The most correct pose.

Sleeping on your side is considered most comfortable under the following conditions:

• the head and spine are on the same line, which the mattress and pillow should ensure. You need to place a pillow or blanket between your legs, which will completely relax the muscles of the pelvic girdle and lower extremities.
• the hands are below the shoulders, and not under the cheek or pillow.

However, sleeping on the right side can put additional stress on the liver and also lead to the formation of wrinkles.

Sleeping on your back Many doctors consider it quite physiological: the vertebral discs are maximally unloaded, blood circulates normally. This position is most recommended for hypertensive patients, people susceptible to heart disease, and heartburn.

It is very difficult to accustom yourself to an unusual position in sleep, because sleep positions reflect the nature of our personality and correspond to the nature and type of psychological defense.

The science

We spend almost one third of our lives sleeping. But sleep is not an empty pastime, since at the moment when we plunge into our unconscious, many functions are activated that provide us with optimal sleep. night rest.

In sleep, our body is restored and cleansed. Bad dream is associated with poor health, and those who sleep less than six hours a night have a shorter life expectancy than those who sleep longer. Thus, sleep has a profound impact on our mental, emotional and physical well-being.

Brain

It seems that sleep is a fairly passive state, and although activity in the cerebral cortex drops by almost 40 percent when we are in the first stage of sleep, the brain remains very active in the latter stages of sleep.

Typical night sleep comprises five different cycles sleep, each lasting about 90 minutes. The first four stages of each cycle are considered restful sleep or non-rapid eye movement sleep. Last stage characterized by rapid eye movement sleep.

During the first stage of sleep, brain waves are small wave-like movements. During the second stage, they are interspersed with electrical signals called "spindles" - small bursts of activity that last a few seconds and which keep us in a state of quiet alertness.

As the second stage flows into the third, the brain waves continue to deepen into larger slow waves. The larger and slower the brain wave, the deeper the sleep. The fourth stage occurs when 50 percent of the waves become slow.

During this time, 40 percent of normal blood flow to the brain is directed to the muscles in order to restore energy. However, during REM sleep, which follows this stage, there is a high level of brain activity. This stage is associated with dreams and is caused by the pons, a part of the brain stem that transmits impulses from the spinal cord to the brain and nearby structures.

The pons sends signals to the thalamus and cerebral cortex, which are responsible for thinking process. It also sends signals to turn off motor neurons in spinal cord, causing temporary paralysis and preventing movement during sleep.

REM sleep helps integrate memory and emotions and at this point blood flow increases dramatically in several areas of the brain associated with memory and emotional experience, while areas of the brain such as reasoning and language experience decreased blood flow.

Eyes

Despite the fact that the eyes are covered with eyelids, their movements mean different stages sleep. When we first enter a semi-conscious state, the eyes make circular movements. But when we find ourselves in deeper sleep, rapid eye movements begin, where the eyes twitch and dart.

REM sleep occurs approximately 1.5 hours after falling asleep and occurs again every 90 minutes throughout the night. It signifies the time when we dream.

Although brain activity is high at this stage, the muscles of the body are relaxed almost to the point of paralysis.

Hormones

While awake, the body burns oxygen and food to provide itself with energy. This state is called catabolic, during which more energy is consumed than is stored using the body's resources. During this stage, the work of stimulating hormones such as adrenaline and natural corticosteroids dominates.

However, when we sleep, we find ourselves in an anabolic state where conservation, repair and growth predominate. Adrenaline and corticosteroid levels drop and the body begins to produce human growth hormone.

Protein-based human growth hormone promotes the growth, maintenance and repair of muscles and bones by promoting the use of amino acids, the important building blocks of proteins. Every tissue in our body renews itself much faster during sleep. than at any other time while awake.

Melatonin, another hormone produced to help us sleep, is secreted by the pineal gland, located deep in the brain, and helps control the body's rhythms and sleep-wake cycles.

Melatonin levels rise as body temperature drops to induce a state of sleepiness. The exact opposite process occurs when we wake up.

The sex hormones testosterone and fertility hormones, follicle-stimulating and luteinizing hormones are released mostly during sleep.

The immune system

Research shows that when infectious diseases sleep helps you recover faster. This may be due to increased secretion of certain immune system proteins during sleep, as levels of certain disease-fighting substances rise during sleep and fall when we are awake.

Sound sleep too helps resist infections, and some studies have shown that moderate sleep loss reduces the levels of white blood cells, which form part of the body's defense system.

Tumor necrosis factor - cancer killer, which flows through our veins, is also activated during sleep. The study found that people who stayed up until 3 a.m. had one-third fewer cells containing tumor necrosis factor the next day, and the effectiveness of the remaining cells was significantly reduced.

Just as the world is ruled by light and darkness, humans have an internal clock called circadian rhythms. Located in the hypothalamus, they cause 24-hour fluctuations in many body functions. They control the cycle of sleep and wakefulness and tell us when it's time to sleep.

Circadian rhythms regulate processes in the body from digestion to cell repair. All of these rhythms are caused by the action of chemical messengers and nerves that are controlled by the circadian clock.

Ensuring regular periods of sleep at night allows our internal clock to regulate hormone production so that we feel alert during the day and enjoy restorative sleep at night.

Body temperature

In the evening, body temperature, along with the level of wakefulness hormones such as adrenaline, begins to drop. Some sweating may occur as the body is immobilized and tries to fight heat loss.

Body temperature continues to drop throughout the night. By about 5 o'clock it drops one degree Celsius below the temperature it was in the evening.

At the same time, your metabolic rate also drops. This is the time when we feel most tired because low temperature coincides with low level adrenaline.

Low body temperature increases the likelihood good sleep and allows the body to rest and recover. When body temperature begins to rise, it becomes more difficult for a person to remain in a state of deep sleep.

Leather

The top layer of skin is made up of densely packed dead cells that we continually shed throughout the day. During deep sleep, the metabolic rate in the skin increases and increased production of many body cells begins and at the same time the breakdown of proteins decreases.

Because proteins are the building blocks needed for cell growth and repair of damage from factors such as ultraviolet rays, deep sleep can actually become a beauty sleep.

Daytime sleep cannot compensate for the loss of nighttime “beauty sleep,” since during the day there is no energy required for tissue repair, because it is used for other purposes.

Breath

When we fall asleep, the throat muscles relax and it becomes narrower every time we inhale. Snoring occurs when the throat narrows to a slit and part respiratory tract begin to vibrate due to breathing resistance.

Those who snore most often have decreased muscle tone in the tongue and throat, which allows the tongue to fold back toward the airway. Obesity and enlarged tonsils and adenoids also contribute to snoring.

However, disrupted breathing during sleep can cause a condition known as sleep apnea. Apnea can cause the windpipe to tighten when the muscles relax during sleep. This blocks the flow of air for a period of several seconds to a minute, while the sleeper becomes difficult to breathe.

When oxygen levels in the blood drop, the brain responds by constricting the upper airways and opening the trachea. This results in a snort or sigh before snoring returns.

Saliva is needed to moisten the mouth and for eating, but during sleep, the flow of saliva decreases, causing dry mouth when we wake up.

However, the mouth remains quite active during sleep, and many people unconsciously begin to grind their teeth in their sleep. This condition is called bruxism, and most often occurs during the first and second stages of sleep. It is caused by the misalignment of teeth in the jaw, but is also considered a way to relieve stress that has built up throughout the day.

Muscles

Although a person may change their sleeping position about 35 times a night, the body's muscles remain relaxed. This allows tissue restoration.

However, some research suggests that muscles can also recover during normal rest, without the need for unconsciousness.

Blood

When we sleep, our heart rate drops between 10 and 30 beats per minute. This causes a drop in blood pressure that occurs during restful sleep.

During rest, blood flows away from the brain, swelling the arteries and making the limbs larger. Some scientists believe that sleep when tired is mild form blood detoxification. This happens because during the day, debris from broken tissue enters the bloodstream. While awake, most waste will be eliminated through the lungs, kidneys, intestines and skin. But there may be a saturation point. Thus, nature tries to reduce waste products to replenish lost energy, which causes fatigue and sleep.

During sleep, cells and tissues that break down produce waste and become less active. This allows the broken tissues to regenerate.

Digestive system

The body requires a constant supply of energy and its key source is glucose. It is constantly burned to release energy for muscle contraction, nerve impulses and regulation of body temperature.

When we sleep, the need for energy is minimal, That's why digestive system works at a slow pace, and the immobility of the body contributes to this.

There are many reasons why sleeping is a favorite pastime for many people. This most peaceful part of the day is vital for both physical and mental well-being. Although many people think that the whole body relaxes during sleep, in reality many different things happen to the body.

1. Body temperature drops

Because most muscles become inactive during sleep, the body burns fewer calories than during the day and body temperature drops. Scientists have found that body temperature tends to be lowest around 2:30 am.

2. Eyes move

Although the eyes are closed by the eyelids in sleep, they move underneath them. In fact, such movement even varies depending on specific stages of sleep.

3. Body twitches

Sharp twitches and jerks are mainly associated with the first stage of sleep. They are generally harmless, but they can be strong enough to actually wake a person.

4. Muscles are relaxed

There is a good reason why most muscles are relaxed during sleep. If they were active, then a person could move while sleeping, which would be extremely dangerous.

5. Skin is restored

The top layer of skin is made up of tightly packed dead cells that are constantly shed throughout the day. During sleep, the skin's metabolic rate accelerates and many cells in the body begin to increase activity and reduce the breakdown of proteins. Because proteins are needed for growth and repairing damage from factors such as ultraviolet radiation, deep sleep is beneficial for the skin.

6. The brain forgets useless information

People take in an insane amount of information throughout the day. If they remembered it all, they would soon go crazy. That is why at night the brain sorts information and forgets about unnecessary information.

7. Throat narrows

Unlike most other muscles, the throat muscles do not become paralyzed during sleep because they are needed to breathe. However, during sleep they relax, causing the throat to narrow. It may also cause snoring.

During the slow-wave sleep stage, the human body produces hormones that stimulate cell growth, cell reproduction, and cell regeneration. It is an important regulator of the immune system.

9. The immune system is at an all-time high.

Sleep deprivation has been shown to negatively impact the immune system. One study found that people who received flu shots and were sleep deprived did not produce the antibodies needed to protect against the flu the next night. Therefore, if a person notices the first signs of infection, he should get some sleep.

10. Weight loss

During sleep, a person loses water through sweating and exhaling moist air. This also happens throughout the day, but eating and drinking will negate any weight loss. Therefore, good and long sleep is necessary for any diet.

11. Dry mouth

Since saliva is primarily used for eating, and a person does not eat during sleep, the amount of saliva produced decreases at night. Consequently, the mouth becomes dry, and in the morning one is often thirsty.

12. Teeth grinding

Research estimates that about 5% of people suffer from a bizarre condition known as bruxism. This results in excessive teeth grinding during sleep and can eventually lead to tooth damage. Scientists aren't sure what exactly causes this condition, but they think it may be a form of stress relief.

13. The body becomes longer

It has been found that people's height can increase by several centimeters in the morning compared to the evening. When sleeping in a horizontal position, the spine straightens because the body weight does not put pressure on it.

14. Blood pressure drops sharply

During sleep, any person experiences a condition known as "nocturnal low blood pressure." On average, it falls at night by 5 - 7 mm. Hg Art.

15. Sleepwalking

Scientifically, the disorders known as parasomnias (sleepwalking and other sleep activities) involve behaviors, emotions, sensations, and dreams that typically occur during transitions between some of the stages of sleep. Parasomnias are mostly harmless, but there have been cases of people being injured while sleepwalking.

16. Sexual arousal

Both men and women can become aroused during sleep. When the brain is more active during sleep, it requires more oxygen. As a result, blood flow throughout the body increases, leading to swelling of the genitals.

17. Dreams

Recent research has shown that the brain can process information and prepare for further activities during sleep, effectively making decisions in an unconscious state. In fact, the brain can even make important discoveries during sleep.

19. Flatulence

The anal sphincter muscles weaken slightly during sleep, making it easier for gases to escape from the intestines. The good news is that your sense of smell also weakens during sleep.

Night sleep restores strength after daytime wakefulness. A strong, healthy night's rest is necessary and should be regular. If a person is deliberately deprived of it, his health deteriorates sharply. Speech becomes uncertain, limbs tremble, and consciousness is lost. The result is death. This was well known in ancient times. No wonder one of the most sophisticated methods of torture was sleep deprivation.

You can live without it for only a few days, a maximum of a week. Without water and food a person will last longer. The Guinness Book of Records records a case where an Australian lived for 18 days.

Doctors believe that sleep is a natural psychophysical state of the body, when the brain continues its activity, and all reactions to external stimuli slowed down. There are two phases of sleep - slow and fast, different in time and alternating cyclically.

Each cycle has 4 periods of slow (deep) sleep and one period of fast sleep. In the deep phase, activity noticeably decreases: breathing becomes loud and rare, movements slow down, and body temperature drops. At this time, significant changes occur: new cells and tissues are created and restored, energy accumulates in the body. That is why, when a person has had a good night's sleep, he feels a surge of fresh strength.

The REM sleep phase is also called paradoxical. The person is relaxed, constrained in his movements (only the pupils of the eyes move quickly under the eyelids), and the brain is working. Research has shown that the brain centers produce alpha waves, as they do during wakefulness. During this period, dreams are vivid; if the sleeper is awakened, he can tell his dreams in detail.

In the paradoxical stage, the information received during the day is organized and absorbed, and the energy accumulated during the slow period of “sleep creation” is distributed in the body. It is believed that REM sleep is much more important than slow sleep. Forced awakening at this time has an adverse effect on health.

Duration of normal healthy sleep different in at different ages. Children and teenagers need 10 hours of sleep to fully recover; adults under 64 years old need 8 hours; older people sleep somewhat less. It all depends on individual characteristics.

Unlike doctors, psychologists believe that a dream is on the verge of the real and the unreal. This is a transition to the unconscious, when the inner depths of one’s “I” are revealed, filled with unfulfilled desires, phobias and prohibitions, fantastically mixed with real life events. It is not for nothing that all nations have beliefs and legends associated with the interpretation of dreams.

IN Ancient Greece They believed that dreams can be false and prophetic. The god of dreams Morpheus (son of the god of sleep Hypnos) had a double gate as a symbol. Some are for unrighteous, absurd dreams, and others are for true ones. It was believed that he took the form of a person whom he entered at night and could imitate his speech.

There are many dream books with “reliable” interpretations of dreams. Let’s say if you dreamed about an acquaintance, this could mean a pleasant meeting. A quarrel with him means trouble, but making friends with a new person means wealth.

This interpretation of dreams can be perceived with a smile. However, it is worth listening to psychologists how they interpret postures during sleep. Taken unconsciously during a night's rest, they tell a lot about a person and reveal his character.

It is important to know! Sleeping positions depend on the conditions in which a person sleeps. They are often forced and therefore unnatural. They cannot be used to judge a person's character.

The importance of postures during sleep

The meaning of posture in a dream is important, as it allows you to understand the character of the sleeper. He involuntarily takes a position that corresponds to his personal qualities. Sigmund Freud and his followers also spoke about this. German psychoanalyst Samuel Dunkell in his book “Sleeping Postures. Night language bodies" made a detailed analysis of the various "figures" of a person in a dream and tried to connect them with character and actions.

In a dream, a person cannot be in one position all the time; he changes it up to 30 times a night. This is when healthy, sick or stressful situation makes you turn around in bed, take various even completely uncomfortable positions much more often. In this state, it is impossible to say what the sleep positions are talking about. Is it just about ill health?

A person has no more than 10 basic sleep positions; others only copy them with one nuance or another. All of them talk about the character of the individual, her relationship with the outside world. In some cases, they may even warn about developing disease.

For example, if a person begins to sleep in the “royal” position with his hands behind his head, this may indicate heart problems. In this case, consultation with a specialist is necessary.

A person changes body positions several times during a night's rest, and to determine what sleep positions mean, you need to carefully study them all. If there are many of them, the more complex the character will be.

There are many different sleeping positions, but they all come down to ten basic ones, although there are quite exotic ones. The most common positions during sleep include:

• Fetal position. The body is on its side and curled up at the top of the bed, facing away from the wall. The knees are bent and pulled up to the chin. Hands cover legs. This peculiar protective pose speaks of vulnerability, defenselessness and dependence. The individual is not able to independently resolve his life problems. This position of the body intuitively reminds of warmth and comfort, the safety of the fetus in the womb.
• "Half-embryo" or regular. It differs from the “fetal” pose in that the legs are half bent without the desire to pull them up to the chin. Many people sleep this way. Moreover, right-handers “rent” the right side, and left-handers like to “track” the left. In this position, you sleep well and conveniently turn from side to side. The pose suggests that the person is completely self-sufficient, adapted to life and thinks sensibly.
• "Royal" pose. When you sleep on your back with your arms along your body. The legs are extended and spread without tension. Characterizes people who were always the center of attention in childhood. Their character was strong, persistent, and purposeful. They can be rude and persistent in achieving their goals. Leaders in all endeavors, always confident in their abilities, punctual and reasonable, do not give in to anxiety, and feel protected. A variation is the “mountain” pose. When one or two legs are raised and bent at the knees, they seem to cover intimate place. Characterizes a person with high self-esteem, picky about intimacy.
• "Prostrate". On your stomach face down. The arms are above the head, the legs are extended and the feet are apart. The entire bed is completely covered by the body. This posture characterizes an easily vulnerable person who avoids accidents and surprises. Control, diligence and conscientiousness are the main character traits of such people who love to live in a predictable world.
• "Star". The sleeper occupies the middle of the bed, with his face or the back of his head lying on the pillow. Arms spread wide. It seems that he has tightly grasped his personal territory and does not want to give it to anyone. Such a person is characterized in life as a person with high self-esteem, rude and domineering, although under the guise of assertiveness a vulnerable, complex soul may be hidden. Sometimes this is evidence of an ongoing problem. Let’s say someone is trying to invade privacy, “prohibited territory.” And in a dream, a person intuitively protects his independence and freedom. Another nuance is an unusual surge of strength, a feeling of success.
• Soldier pose. Sleep on your back, arms along your outstretched legs. A kind of projection of a soldier on the parade ground, internally constrained, with a complex. Such a person is laconic and secretive. She is unhurried in her actions, straightforward to the point of harshness in her judgments, demanding of herself and others.
• "Philosophical" pose. The head is on the pillow under the back of the head of the palm, the eyes are directed upward. Sleep on your back, but sometimes your body is on its side and your arms remain in the same position. The impression is that even in a sleepy state a person is solving some important problem. This posture is characteristic of prudent people who are inclined to make deep conclusions. They are practical and slow, they can be withdrawn and shy in communication.
• "Cross". One arm is extended, the other is lowered, the legs are also in different positions, for example, the right one is bent and the left one is straightened. Similar to a runner rushing from the start. Psychoanalysts believe that this indicates carelessness. Such people are uncollected in life, they are always late, because of this they have constant problems At work. They are not particularly relied upon in serious matters; they often give up their work without completing it.
• Normal pose. When sleeping on the side, legs together and slightly bent, one arm on the chest or extended along the leg, the other may be under the pillow. Even if they turn over to the other side in a dream, the configuration of the position remains the same. This is how most people sleep. The pose means openness, the ability to integrate into new living conditions, which indicates sociability, the ability to communicate, to be cheerful and spontaneous.
• "Heron Bird". A variation of the normal pose on the side, but the bent leg forms a triangle, touching the straight leg of the other. This position in a dream characterizes capricious people, with an unstable, changeable mood, when apathy alternates with periods of activity. It is believed that “heron” affects sexuality. A bent leg on top means a weak sex drive, but if it is on the bottom, the passion does not “sleep.”
• "Log". The body is on its side, and the arms are along straight legs. It means openness and good nature. The person is sociable and trusting. Finds new friends easily. He is assertive in solving his affairs and tries to complete them. If you get burned by your simple-heartedness, you can become a cynic and an egoist.

Sleep in a position that is comfortable for you and gives you maximum sleep enjoyment. The main thing is to get enough sleep. It is worth listening to the interpretation of body positions, but still this is not reliable scientific knowledge. Here the first marker is your personal feelings.

It is important to know! The proverb says that “kings sleep on their backs, wise men on their sides, and rich people on their stomachs.” But you can sleep alternately in these three positions during the night. This does not guarantee that such a person lives like a king and is wise like Solomon.

What do sleep positions tell you?

Sleeping positions and character are closely interrelated, most of them are interpreted equally for the stronger and weaker sex. Let's say someone who sleeps on their back is considered a calm and balanced person, an optimist in life. But since there are still fundamental differences in male and female characters, they also affect some postures during sleep. Some are characteristic only of men, others are characteristic only of women.

Male sleep positions

Most young people sleep on their sides with different variations of arms and legs. However, there are certain dream positions for men that ladies definitely need to know in order to form the right impression of their chosen one. There are not so many of them, but they give a vivid description of the stronger sex.

The most significant of them will be:

1. Crab pose. When a guy sleeps tensely, with clenched fists. This indicates aggression and anxiety. It is possible that there are troubles at work or in communication, for example, with friends. This affects us subconsciously during sleep. Here, only a heart-to-heart conversation with a lover of the “crab” pose will help you find a way out of the situation that is troubling him.
2. Turtle position. A variation of the “fetal” pose with the only difference being that the head is pressed into the shoulders. This indicates anxiety and suspiciousness, lack of self-confidence. Such a man needs support and home comfort.
3. Octopus pose. Sleep on your side or stomach, with a sheet between your legs, arms spread out, hands under the pillow. This position during sleep characterizes an extremely insecure person with low self-esteem. Easily vulnerable, sensitive to statements addressed to her. Such a person needs to be constantly reassured and told pleasant things.

It is important to know! Sleeping positions can tell a lot about their owner. If you take them seriously, you can help your man overcome the problems that are troubling him.

Women's sleep positions

The postures of a woman in a dream are the same as those of a man; they speak of strong and weak character traits. However, there are several quite exotic ones, unique to the female sex and described by Dr. Samuel Dunkell in his book “Sleeping Postures. Night body language."

Let's look at these unusual female sleep positions. These are:

• Gymnast pose. A woman sleeps half-sitting, placing a pillow under her back. The legs are raised and clasped by the arms, as if covering the intimate area. This uncomfortable sleeping position indicates problems with intimacy. She doesn’t want him and seems to be closing herself off from him.
• "Lotus". Also a sedentary sleep, but the legs are folded in the lotus position, the head is bowed to the knees. The pose indicates an open character and defenselessness in the face of external circumstances. An intuitive desire to leave, to protect yourself from your problems.
• Cat pose. Sleep on your back, legs extended. One hand, clenched into a fist, with a sheet wrapped around it, is pressed to the chest, the other is extended above the head, fingers open and half-bent. As if ready to bite into an invisible enemy. This unusual position speaks of anxiety and readiness to defend oneself even in a dream.
• "Butterfly". It’s hard to sleep like this, but some exalted people love this position. When your stomach is on the sheet, your back is raised, your arms are out to the sides or extended above your head, and your legs are apart. A rather exotic pose, characterizes a creative nature, readiness for new meetings, and emphasizes sexual liberation.

It is important to know! Unusual positions of women in a dream indicate privacy and reluctance to enter into intimate contact with men. But they can indicate that the personality is quite liberated and creative.

Joint postures while sleeping together

The sleeping positions of a couple can be different, but all can be called “poses of happiness.” Because they belong to two loving hearts, reveal their passionate love and attraction to each other. There are plenty of options for sleeping together, but there are three main ones that most young couples strive for. When He and She, hugging, show their tenderness and desire to always be together.

For a couple, the most common sleeping positions are:

1. Double “half-fetus” (spoon position). When both are lying on their sides in the same direction, their legs are slightly bent. If intertwined, they emphasize the desire of those who love to be one and never separate. When his foot is on top, there is a willingness to dominate in the relationship. Hugs from the back - feels like a leader and protector. The tighter the hug, the stronger feelings. She wraps her arms around him from behind - this is a desire to protect her man from trouble. The pose is considered erotic, an impulse towards sexual harmony. With age, feelings cool down, a man and a woman often turn their backs to each other or sleep completely separately.
2. "Face to face". Both lie on their sides, pressed closely together. Legs and arms are intertwined, they literally breathe in each other's faces. An erotic pose speaks of the endless trust of partners. In this state, they often fall asleep after physical intimacy, but it is difficult to sleep all night like this, the position has to be changed. However, many couples still have long time, which indicates uncooled feelings.
3. "Hug on the back". The most comfortable for two, as it allows you to get a great night's sleep and does not cause any embarrassment. Has many options. The partner, as a rule, sleeps on his back, she in the same position or on her stomach, side. The head is on his chest or arm. He hugs her. The position means that the man in the couple is the leader and wants to possess and protect his girlfriend. She trusts him completely and agrees to his leadership. But if in an embrace her arms are stretched up, this means that she is jealous and will firmly defend her rights to him.

It is important to know! For a couple, all sleep positions are good, but each person chooses the most suitable one for herself. One that corresponds to internal motives. The main thing here is that after a “close” sleep together, you wake up well-rested and with good mood. And not with the thought: “It’s heaven in the hut with my dear one, but I always want to sleep.”

What do postures say during sleep - look at the video:

Sleep positions are an indicator of the state of mind. It is not for nothing that psychoanalysts began to study them in order to use them to explain the character of a person. However, it is worth remembering that all this is not strictly scientific justification, but lies in an area that can be classified under the heading “this is interesting.” So sleep to your health in the position that you consider most comfortable for yourself. The main thing is to have healthy sleep.