Lee while sleeping. Sleeping poses

Human body 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 consult 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. Heart patients feel helpless before the world of sleep and horizontal position bodies, 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 mellitus - 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.

Sleep is one of the most amazing states, during which organs - and especially the brain - work in a special mode.

From a physiological point of view, sleep is one of the manifestations of self-regulation of the body, subordinate to life rhythms, a deep disconnection of human consciousness from external environment, necessary for restoring the activity of nerve cells.

Thanks to adequate sleep, memory is strengthened, concentration is maintained, cells are renewed, toxins and fat cells are removed, stress levels are reduced, the psyche is unloaded, melatonin is produced - the sleep hormone, a regulator of circadian rhythms, an antioxidant and an immune protector.

Sleep duration according to age

Sleep serves as protection against hypertension, obesity, division cancer cells and even damage to tooth enamel. If a person does not sleep for more than 2 days, his metabolism will not only slow down, but hallucinations may also begin. Lack of sleep for 8-10 days drives a person crazy.

IN at different ages people need different quantities hours for sleep:

Unborn children sleep the most in the womb: up to 17 hours a day.

• Newborn babies sleep about the same amount: 14-16 hours.
• Babies between 3 and 11 months of age require 12 to 15 hours of sleep.
• At the age of 1-2 years – 11-14 hours.
• Preschoolers (3-5 years old) sleep 10-13 hours.
• Primary schoolchildren (6-13 years old) – 9-11 hours.
• Teenagers need 8-10 hours of rest at night.
• Adults (from 18 to 65 years old) – 7-9 hours.
• Elderly people over 65 years old – 7-8 hours.

Old people often suffer from insomnia due to ailments and physical inactivity during the day, so they sleep 5-7 hours, which in turn does not have the best effect on their health.

The value of sleep by hour

The value of sleep also depends on the time you go to bed: you can get enough sleep in an hour like a night or not get enough sleep at all. The table shows the phases of a person’s sleep by time of sleep efficiency:

Our ancestors went to bed and got up according to the sun. Modern man goes to bed no earlier than one in the morning, the result is chronic fatigue, hypertension, oncology, neuroses.

With the actual value of sleep at least 8 hours, the body regained strength for the next day.

Some southern cultures have a tradition nap(siesta), and it is noted that the number of cases of stroke and heart attack there is significantly lower.

Features of awakening in each phase of sleep

Sleep is heterogeneous in its structure; it consists of several phases that have their own psychophysiological characteristics. Each phase has specific manifestations brain activity aimed at restoring different departments brain and body organs.

When it is better for a person to wake up according to the phases of sleep, how easy the awakening will be depends on the phase in which his sleep was interrupted.

During deep delta sleep, awakening is the most difficult due to incomplete neurochemical processes that occur during this stage. But It is quite easy to wake up during REM sleep, despite the fact that during this period the most vivid, memorable and emotional dreams occur.

However, a constant lack of REM sleep can have a detrimental effect on mental health. This phase is necessary for recovery neural connections between consciousness and subconscious.

Phases of sleep in humans

The peculiarities of the functioning of the brain and the changes in its electromagnetic waves were studied after the invention of the electroencephalograph. An encephalogram clearly shows how changes in brain rhythms reflect the behavior and state of a sleeping person.

The main stages of sleep - slow and fast. They are uneven in duration. During sleep, the phases alternate, forming 4-5 wave-like cycles from 1.5 to less than 2 hours.

Each cycle consists of 4 phases slow sleep, associated with a gradual decrease in a person’s activity and immersion in sleep, and one – rapid sleep.

NREM sleep predominates in the initial sleep cycles and gradually decreases, while the duration of REM sleep increases in each cycle. The threshold for a person’s awakening changes from cycle to cycle.

Duration of the cycle from the beginning of slow-wave sleep to the end of fast sleep healthy people is about 100 minutes.

• Stage 1 is about 10% of sleep,
• 2nd – about 50%,
• 3rd 20-25% and REM sleep - the remaining 15-20%.

Slow (deep) sleep

It is difficult to answer unambiguously how long deep sleep should last, because its duration depends on what sleep cycle a person is in, so in cycles 1-3, the duration of the deep sleep phase can be more than an hour, and with each subsequent cycle the duration of deep sleep is greatly reduced.

The phase of slow, or orthodox, sleep is divided into 4 stages: drowsiness, sleep spindles, delta sleep, deep delta sleep.

Signs of slow-wave sleep are loud and rare breathing, less deep than during wakefulness, a general decrease in temperature, a decrease in muscle activity, smooth eye movements that freeze towards the end of the phase.

In this case, dreams are unemotional or absent; long and slow waves occupy an increasing place on the encephalogram.

It was previously believed that the brain rests at this time, but studies of its activity during sleep have refuted this theory.

Stages of slow-wave sleep

In the formation of slow-wave sleep, the leading role is played by such areas of the brain as the hypothalamus, raphe nuclei, nonspecific nuclei of the thalamus and the Moruzzi inhibitory center.

The main characteristic of slow-wave sleep (aka deep sleep) is anabolism: creation of new cells and cellular structures, tissue restoration; it occurs at rest, under the influence of anabolic hormones (steroids, growth hormone, insulin), proteins and amino acids. Anabolism leads to the accumulation of energy in the body as opposed to catabolism, which consumes it.

The anabolic processes of slow sleep begin at stage 2, when the body completely relaxes and recovery processes become possible.

It was noticed, by the way, that active physical work During the day, it prolongs the deep sleep phase.

The onset of falling asleep is regulated by circadian rhythms, and they, in turn, depend on natural light. The approach of darkness serves as a biological signal to reduce daytime activity, and the time for rest begins.

Sleepiness itself precedes falling asleep: a decrease motor activity and level of consciousness, dry mucous membranes, sticking eyelids, yawning, absent-mindedness, decreased sensitivity of the senses, slow heart rate, an irresistible desire to lie down, momentary lapses into sleep. This is how the active production of melatonin manifests itself in the pineal gland.

At this stage, the rhythms of the brain change insignificantly and you can return to wakefulness in a matter of seconds. Subsequent stages of deep sleep demonstrate an increasing blackout of consciousness.

1. Napping, or Non-REM(REM – from English rapid eye movement) – 1st stage of falling asleep with half-asleep dreams and visions, dream-like. Slow eye movements begin, body temperature decreases, and heart rate, on the brain encephalogram, alpha rhythms that accompany wakefulness are replaced by theta rhythms (4-7 Hz), which indicate mental relaxation. In this state, a person often comes to a solution to a problem that he could not find during the day. A person can be brought out of slumber quite easily.
2. Sleepy spindles– of medium depth, when consciousness begins to switch off, but the reaction to calling one’s name or crying of one’s child remains. The sleeper's body temperature and pulse rate decrease, muscle activity decreases; against the background of theta rhythms, the encephalogram reflects the appearance of sigma rhythms (these are altered alpha rhythms with a frequency of 12-18 Hz). Graphically, they resemble spindles; with each phase they appear less frequently, become wider in amplitude, and fade away.
3. Delta– without dreams, in which the brain encephalogram shows deep and slow delta waves with a frequency of 1-3 Hz and a gradually decreasing number of spindles. The pulse quickens slightly, the breathing rate increases at a shallow depth, and decreases blood pressure, eye movements slow down even more. There is a blood flow to the muscles and active production of growth hormone, which indicates the restoration of energy costs.
4. Deep delta sleep- complete immersion of a person into sleep. The phase is characterized complete shutdown consciousness and a slowdown in the rhythm of delta wave oscillations on the encephalogram (less than 1 Hz). There is even no sensitivity to smells. The sleeping person's breathing is rare, irregular and shallow, and there is almost no movement of the eyeballs. This is a phase during which it is very difficult to wake a person. At the same time, he wakes up broken, poorly oriented in the environment and does not remember dreams. It is extremely rare in this phase that a person experiences nightmares, but they do not leave an emotional trace. The last two phases are often combined into one, and together they take 30-40 minutes. The usefulness of this stage of sleep affects the ability to remember information.

Stages of REM sleep

From the 4th stage of sleep, the sleeper briefly returns to the 2nd stage, and then the state of rapid eye movement sleep (REM sleep, or REM sleep) begins. In each subsequent cycle, the duration of REM sleep increases from 15 minutes to an hour, while sleep becomes less and less deep and the person approaches the threshold of awakening.

This phase is also called paradoxical, and here's why. The encephalogram again registers fast alpha waves with low amplitude, as during wakefulness, but at the same time the neurons of the spinal cord are completely turned off to prevent any movement: the human body becomes as relaxed as possible, muscle tone drops to zero, this is especially noticeable in the mouth and neck area .

Motor activity manifests itself only in the appearance of rapid eye movements(REM), during the period of REM sleep a person clearly notices the movement of the pupils under the eyelids, in addition, body temperature rises, activity intensifies cardiovascular system and adrenal cortex. Brain temperature also rises and may even slightly exceed its waking level. Breathing becomes either fast or slow, depending on the plot of the dream that the sleeper sees.

Dreams are usually vivid, with meaning and elements of fantasy. If a person is awakened in this phase of sleep, he will be able to remember and tell in detail what he dreamed.

People who are blind from birth do not have REM sleep, and their dreams consist not of visual, but of auditory and tactile sensations.

In this phase, the information received during the day is adjusted between the conscious and subconscious, and the process of distributing the energy accumulated in the slow, anabolic phase takes place.

Experiments on mice confirm that REM sleep is much more important than non-REM sleep. That is why awakening in this phase artificially is unfavorable.

Sequence of sleep stages

The sequence of sleep stages is the same in healthy adults. However, age and various sleep disorders can fundamentally change the picture.

Newborn sleep, for example, consists of more than 50% REM sleep., only by the age of 5 the duration and sequence of stages becomes the same as in adults, and remains in this form until old age.

In older years, the duration of the rapid phase decreases to 17-18%, and the phases of delta sleep may disappear: this is how age-related insomnia manifests itself.

There are people who, as a result of a head or spinal cord injury, cannot sleep fully (their sleep is similar to light and brief oblivion or half-asleep without dreams) or go without sleep at all.

Some people experience numerous and prolonged awakenings, due to which a person is completely sure that he did not sleep a wink during the night. Moreover, each of them can wake up not only during the REM sleep phase.

Narcolepsy and apnia are diseases that demonstrate atypical progression of sleep stages.

In the case of narcolepsy, the patient suddenly enters the REM phase and can fall asleep anywhere and at any time, which can be fatal for him and those around him.

Apnia is characterized by sudden cessation of breathing during sleep. Among the reasons are a delay in the respiratory impulse coming from the brain to the diaphragm, or excessive relaxation of the muscles of the larynx. A decrease in oxygen levels in the blood provokes a sharp release of hormones into the blood, and this forces the sleeper to wake up.

There can be up to 100 such attacks per night, and they are not always recognized by the person, but in general the patient does not receive proper rest due to the absence or insufficiency of certain phases of sleep.

If you have apnea, it is very dangerous to use sleeping pills; they can cause death from sleep apnea.

Also, the duration and sequence of sleep stages can be influenced by emotional predisposition. People with " thin skin” and those who experience temporary difficulties in life have an extended REM phase. And when manic states the REM stage is reduced to 15-20 minutes throughout the night.

Rules for healthy sleep

Adequate sleep is health strong nerves, good immunity and an optimistic outlook on life. You should not think that time passes in a dream uselessly. Lack of sleep can not only have a detrimental effect on your health, but also cause tragedy..

There are several rules healthy sleep that provide sound sleep at night and, as a result, excellent health and high performance during the day:

1. Stick to a bedtime and wake-up schedule. It is best to go to bed no later than 23 hours, and all sleep should take at least 8, ideally 9 hours.
2. Sleep must necessarily cover the period from midnight to five in the morning; during these hours the maximum amount of melatonin, the longevity hormone, is produced.
3. You should not eat food 2 hours before bedtime, as a last resort, drink a glass of warm milk. It is best to avoid alcohol and caffeine in the evening.
4. An evening walk will help you fall asleep faster.
5. If you have difficulty falling asleep, it is advisable to take a warm bath before bed with an infusion of soothing herbs (motherwort, oregano, chamomile, lemon balm) and sea salt.
6. Be sure to ventilate the room before going to bed. You can sleep with the window slightly open and closed door, or open the window in the next room (or in the kitchen) and the door. To avoid catching a cold, it is better to sleep in socks. The temperature in the bedroom should not fall below +18 C.
7. It is healthier to sleep on a flat and hard surface, and use a bolster instead of a pillow.
8. Stomach position is the worst position for sleeping, the position on your back is most beneficial.
9. After waking up, a small physical activity: exercise or jogging, and, if possible, swimming.

Many people believe that sleep is the most quiet and inactive activity. Until their loved ones prove the opposite to them, convicting them, for example, of snoring or sleepwalking. In fact, while we sleep, our internal organs continue to work. True, not in such an intense mode as during the day. All processes that occur in the body during a night's rest are very important. Thanks to them, our livelihoods are supported.

Sleep phases

So, what happens to a person in a dream? The body relaxes after a day's exercise, because it needs to recover and accumulate energy for next day. But nervous system awake - blood circulation and breathing, hearing and speech, coordination and attention must fully function. The cerebral cortex is also tireless - even at night it loads some of its zones and allows others to rest. Let's try to figure out how the body behaves in different stages sleep and what processes take place in it.

To better understand what happens to us when we sleep, let's take a closer look at the sleep phases.

If a person is tired or has not had enough sleep, he falls asleep as soon as he touches the pillow - and immediately falls into the REM sleep phase. It is also called paradoxical. During this period, the electroencephalography and pulse indicators of a sleeping person are very similar to the results of a awake person. At the same time, almost all muscles completely lose their tone. Only the muscles of the middle ear, the diaphragm, and those that move eyeballs and hold the eyelids.

Briefly, the fast phase can be described as follows: the body falls asleep, but the brain continues to function. It is during this period that one usually enjoys the most vivid and memorable dreams.

About 20 minutes after we fall asleep, the slow-wave sleep phase begins. Scientists have determined that it accounts for a total of 75% of night's rest and consists of several successive stages:

Then the person seems to begin to awaken and falls into REM sleep. These two phases alternate all night long. If you had enough sleep (7-8 hours), then freshness and vigor in the morning are guaranteed.

How the body behaves

As already mentioned, sleep gives us relaxation, rest and dreams (both pleasant and terrible nightmares). This is precisely why consciousness is turned off, or rather its mental function. Memory and perception of the environment are preserved when falling asleep minimal activity, producing poorly remembered dreams of chaotic content. In the morning, a rested consciousness improves its work and produces very vivid dreams. But what happens to the body all this time? Surely many have at least once wondered why a leg suddenly begins to twitch in a dream or why a sleeping person gets out of bed and begins to wander around the room. What else can surprise our body:

Physiological processes in the body

When a person sleeps, enough energy flows in his body large number various processes. The relaxation of his body, external immobility and lack of reactions to mild external stimuli are deceptive. What happens inside us when we rest:

As you can see, the processes occurring in the body of a sleeping person are diverse. But they have the same task - to cleanse the inside and restore the body, thus preparing it for a new day.

"Spring cleaning" in the brain

When we fall asleep, the brain does not turn off. True, he almost completely stops responding to any external stimulus. In return, this organ focuses on the internal needs of the body. Its main task is to sort and process the information received during the day. After that, it sends the already ordered data for storage in the appropriate cells.

The process of putting the brain in order during a night's rest is considered a kind of spring cleaning. It is this that gives us the opportunity to wake up in the morning and look at the problem from a different angle, making a more logical and clear decision. By the way, the people correctly noted - the morning is wiser than the evening. And school and university students have long been benefiting from this - they storm through their textbooks just before going to bed. Then the material is remembered with a bang.

If a person regularly lacks sleep, the brain has too little time to process, structure and place accumulated information in memory cells. As a result, my head is completely foggy, and my memory leaves much to be desired.

Scientists have found that during sleep, brain tissue and cells seem to be washed with a “cleansing enema.” It turns out that toxic substances that enter the body along with food or due to failures caused by stress can settle not only in the digestive organs, kidneys or liver. They enter the brain fluid in the same way - not only in the brain, but also in spinal cord. During sleep, the glial cells surrounding the neurons shrink. Their size is shrinking. Thus, the space between the cells increases and much more fluid can pass through it. As a result, toxins are actively washed out of nerve tissue. This prevents the formation of specific protein plaques, which complicate the transmission of interneuron impulses.

It turns out that it is strong good sleep- excellent prevention of Alzheimer's and Parkinson's diseases, as well as other neurodegenerative diseases.

Let's summarize

The average person spends approximately a third of their life sleeping. That's a lot. However night rest- not a waste of time at all. After all, the moment we fall asleep, the body begins active work on its own restoration and renewal.

If there is any damage received during the day, its elimination at night will be especially efficient and successful. It is during sleep that our body gets the opportunity to thoroughly cleanse itself.

Poor sleep will sooner or later lead to health problems. Those who try to squeeze in a few hours for work or other activities and sleep less than 6 hours a night live shorter lives than those who prefer to sleep longer. Thus, a night's rest has profound positive effects on our physical, mental and emotional well-being.