Based on the above reasons, this article wants to discuss those things about sleep. And according to my practice, for each kind of sleep problems, give targeted solutions.
Content of this article:
First, the physiological process of sleep
Second, the physiological rhythm of the human body
Third, stress-induced sleep problems and solutions
4. Sleep problems caused by neuropathy and their solutions.
5. Sleep problems caused by obesity or recessive obesity and their solutions.
Six, about the influence of aerobic exercise on sleep and physical function.
Seven. Interpretation of Common Sleep Phenomena
First, the physiological process of sleep
Sleep generally refers to human sleep, which is an indispensable physiological phenomenon of human beings. In a person's life, sleep accounts for nearly13 of the time, and the quality of sleep is closely related to human health, which shows how important sleep is to everyone. In a sense, the quality of sleep determines the quality of life. But why should a person sleep? This problem has always been a problem that scientists want to solve thoroughly. Recently, according to the British magazine "New Scientist", scientists have put forward several theories about the causes of sleep, ranging from simple energy-saving theory to complex theory involving memory processing, all of which have comprehensively discussed human sleep. (This paragraph is quoted from Baidu entry)
Sleeping is a physiological reaction, a part of brain nerve activity, and the result of inhibition of nerve cells in cerebral cortex after continuous excitement. When inhibition is dominant in the cerebral cortex, people will sleep. People have a combination of work and rest all their lives; In neural activity, there are excitement and inhibition. Inhibition is to protect nerve cells, make them excited again and let people continue to work. The daily sleep time must reach 1 1 hour for children,1hour for primary school students, 8 hours for junior high school students and 7 hours for senior high school students.
Sleep is also a process of memory cell metabolism: aging cells input every arrangement of memory information into new cells for storage. Including sports, language areas, balance keys, some past events and memories in daily life. They are all matter, so they also exist in the form of matter.
Current research has found that human sleep can be divided into four stages:
Stage 1 is the beginning of the sleep cycle, which is a relatively light sleep stage. Stage 1 can be considered as the transition period between awakening and sleep. At the 1 stage, the brain produces high-amplitude θ waves, which are very slow brain waves. This kind of sleep only lasts for a short time (about 5 to 10 minutes). If you wake someone up at this stage, they may report that they are not really asleep.
The second stage of sleep: people's understanding of the surrounding environment decreases, their body temperature drops, and their breathing and heart rate become more regular. This is the second stage of sleep, which lasts about 20 minutes. The brain begins to produce rapid and rhythmic brain wave activity, which is called sleep axis. The body temperature began to drop and the heart rate began to slow down. According to the American Sleep Foundation, at this stage, people spend about 50% of their total sleep time.
The third stage of sleep: muscles relax, blood pressure and respiratory rate decrease, and the deepest sleep occurs. This stage is divided into stage 3 and stage 4 before. In the third stage of sleep, deep and slow brain waves called delta waves begin to appear. This stage is sometimes called delta sleep. At this stage, people will become unresponsive, and noise and activities in the environment may also be unresponsive. It can also be used as a transition period between light sleep and deep sleep. Early research shows that bed wetting is most likely to occur at this deep stage of sleep, but some recent evidence shows that this kind of bed wetting may also occur at other stages. In this deep sleep stage, sleepwalking often occurs.
Most dreams occur in the fourth stage of sleep, which is called rapid eye movement (REM) sleep. Rapid eye movement sleep is characterized by eye movement, increased respiratory rate and increased brain activity. The American Sleep Foundation recommends that people spend about 20% of their total sleep time at this stage. REM sleep is also called parasomnia because muscles become more relaxed when the brain and other body systems become more active. Dreams occur because brain activity increases, but casual muscles become motionless.
These observations on sleep show that the human body needs to achieve different physiological functions through different sleep processes. At present, there are still some differences in specific functional requirements and physiological values. However, the latest research found that when the human body enters deep sleep, there will be a process in which blood completely flows out of the brain and cerebrospinal fluid completely fills the brain. This process helps the brain clean up metabolic impurities and toxins. Thereby being beneficial to brain renewal. This stage will only happen if you have an effective deep sleep. It can be seen that there is physiological evidence that poor sleep quality will affect IQ.
Second, the physiological rhythm of the human body
Biological rhythm is one of the basic characteristics of life endowed by natural evolution, and human beings and all living things are controlled and influenced by biological rhythm. Human biological rhythm refers to physiological rhythm, emotional rhythm and intellectual rhythm. From the day of birth to the end of life, everyone has a periodic fluctuation law of physical strength for 23 days, emotion for 28 days and intelligence for 33 days, which is the so-called human biological rhythm. Every cycle has a high tide period, a low tide period and a critical period. Because of its accurate timeliness, it is also called human biological clock. In our daily life, some people feel that their physical strength, emotion or intelligence are sometimes good and sometimes poor. From the day he was born to the end of his life, his own physical strength, emotion and intelligence all fluctuated periodically from strong to weak and from weak to strong. People call this phenomenon biological rhythm, or biological rhythm, life rhythm and so on. This phenomenon occurs because there is a biological clock in the organism, which automatically regulates and controls human behavior and activities.
This biological clock controls human activities. But it should be noted that the body's biological clock can be adjusted. Through adjustment, it can adapt to the actual physiological activities of individuals. Generally speaking, excessive regulation will lead to long-term compensatory loss of the body. That is to say, it will sacrifice long-term physical health or mental health.
Specific to one day, the human body also has obvious biological rhythm. As shown in the figure below.