definition
The quality of sleep is responsible for how we feel the next morning. Are we fit and full of energy or limp and lacking drive. In the long term, good sleep not only affects our cognitive and physical abilities, but also our immune system and our health. Ideally, when we sleep, all the physical and mental stress of the previous day is processed and important information is stored in our long-term memory. Sleep disorders and lack of sleep can negatively influence these processes. The result can be a reduction in mental and physical performance or even an impairment of health.
We go through five sleep phases during the night, the falling asleep phase, the light sleep phase, the deep sleep phase, which is divided into two subphases, and REM sleep. They are distinguished by the depth of sleep, the frequency of brain activity, which can be measured in an EEG, and dream activity.
Procedure of sleep phases
The sleep phases follow a fixed rhythm in the order described above. One sequence results in a cycle that lasts about 1.5 to two hours. We go through this cycle several times a night without being aware of this sequence. The undisturbed sequence is essential for whether we wake up relaxed and regenerated.
fall asleep phase
The phase of falling asleep (sleep stage 1) refers to the period of time just before falling asleep and passing over into sleep. The organism slowly changes its functions from active to relaxed. The pulse rate and breathing rate fall. At the same time, breathing becomes deeper. The muscles relax. As a result, we feel an increasing feeling of heaviness. The mental activities are increasingly reduced. Sleep is not yet very deep in this phase, but rather superficial. Even small disturbances can wake us up again.
light sleep
The light sleep phase (sleep stage 2) is characterized by the fact that the brain activities fall into a lower frequency range. The muscles are completely relaxed and the eyes do not move. Consciousness is gradually switched off and we enter the area of the subconscious. The duration of this sleep phase increases with each cycle and takes about half of the total sleep time.
transition to the deep sleep phase
The deep sleep phase can be divided into two subphases. In the first (sleep stage 3), pulse, blood pressure and breathing rate continue to drop and reach their lowest point. The muscle tension continues to decrease and the eyes are absolutely still. This is also known as the phase of medium deep sleep. When the most relaxed level is reached, the actual deep sleep phase begins.
deep sleep
In the deep sleep phase (sleep stage 4) we sleep, as the name suggests, particularly deeply and firmly. The brain frequency reaches the lowest values. It is the most important period for physical and mental regeneration. The muscles are completely relaxed and all conscious cognitive activities are switched off. During this sleep phase, the subconscious is active and open to all information that reaches it. It can process the events of the day and initiate learning processes that lead to the storage of new content. Although this learning process takes place unconsciously, its results are still available after waking up. The deep sleep phase takes up about 20% of the total sleep time. Due to the depth of sleep, waking up during this period is very difficult. At the same time, for some people it is also the phase in which they speak or sleepwalk.
REM sleep
In the REM phase (sleep stage 5), brain activity approaches the waking state very closely. Pulse, heart rate and blood pressure increase. Nevertheless, the sleeping state is maintained. Rapid eye movements (REM = Rapid Eye Movements) are the eponymous characteristic. It is also the phase in which sexual arousal occurs. The specific characteristic of this phase, however, is the occurrence of intensive dream sequences with simultaneous complete muscle relaxation. This state develops into complete muscular rigidity (REM atony). It is a protective mechanism that is intended to prevent injuries. It ensures that the intensive dreams are not converted into violent uncontrolled movements.
The REM phases become longer and longer in the course of the sleep cycles. They usually start with five minutes in the first cycle and reach up to 15 minutes in the last phase. However, this statement only applies to adults. Newborn babies are in REM state for almost the entire sleep period.
Calculate sleep phases
Regular sleep is an important prerequisite for recovery, regeneration, well-being and health. For most people, a fixed sleep rhythm is determined by the daily routine. For people who work in shifts or at night, sleep is sensitively disturbed. They need time to adjust their rhythm. The sleep rhythm is also determined by the length of sleep required. There are late risers who need nine hours or more of sleep. Short-sleepers, on the other hand, manage with less than 7 hours. The average value for the sleep requirement is about 7 to 8 hours. Anyone can work out when is the best time for him or her to go to bed and wake up the next morning refreshed and relaxed. The calculation is based on the time of getting up. From this time, everyone can easily subtract the sleep time necessary for him or her. This is how he calculates his time to go to bed. Taking into account the time it takes to fall asleep, he can determine the best time to go to bed. An example of this. Someone has to get up at 7 in the morning and needs 8 hours of sleep. The calculated time to fall asleep is then 23:00. If he takes into account another 10 minutes until he falls asleep, then 22:50 is the optimal time for him to go to bed.
brain waves
Brain waves are indicators of the activity state of our brain. They are measured with electrodes during an EEG. These electrodes record the oscillations of the electromagnetic fields that are produced by discharges of the nerve cells in the cerebral cortex. The bandwidth of the oscillation frequency depends on the brain activity and varies greatly. In adults it is between one and 40 oscillations per second. The different frequency patterns are called brain waves and can be assigned to the sleep and waking phases. In ascending order, the oscillation spectrum can be divided into delta waves, theta waves, alpha waves, beta waves and gamma waves.
alpha waves
alpha waves are in the frequency range from 8 to 14 Hertz. They are found when the body is relaxed and in the transition phase from waking to sleeping, i.e. in the phase of falling asleep. In the awake state they characterize a positive basic mood with little thought activity and muscular and mental relaxation. It is the ideal basic prerequisite for relaxation techniques, meditation and mental training.
beta waves
Beta waves have an oscillation width of 15 to 38 Hertz. They occur when the person is awake and active. The attention is directed outwards, conscious thinking and logical understanding of the environment have the upper hand. However, the range is very wide. In the high-frequency beta range, states are often observed that are associated with inner restlessness, fear and stress. In the low-frequency sector, on the other hand, they enable clear thinking, creativity and alertness.
gamma waves
Gamma waves (39 to 100 Hertz) are difficult to display because of their low oscillation amplitude. This is the reason why they were discovered relatively late and have not yet been fully explored. They are associated with peak performance in the cognitive and physical area and with strong focusing and concentration abilities, but also with mystical and transcendental experiences.
delta shafts
Delta waves with a frequency of one to three Hertz are the oscillatory state of the brain that prevails in dreamless deep sleep. In the waking state these frequency ranges can only be reached with practice. They are then perceived as trance or non-physical experiences. Delta waves are essential for healing processes that are set in motion during sleep. They stimulate the immune system and promote the release of growth hormones, which are involved in regeneration processes.
Theta waves
Theta waves are located in the frequency range from four to seven Hertz. They occur during dreaming and can be assigned to REM sleep. They are typically referred to as the vibrations of the opened subconscious. This increases plastic imagination and creativity. On the one hand, cognitive performance such as the ability to learn and remember is increased. On the other hand, the thinking function is disconnected to evoke fantasy images and inspiration. This frequency range is particularly suitable for fantasy and dream journeys.
sleep rhythm
A regular sleep rhythm is important for performance, the ability to think and for health and well-being. Conversely, a disturbed and disordered rhythm can lead to dissatisfaction, inner restlessness, imbalance and illness. It is therefore important for everyone to calculate and adhere to their optimal sleeping times based on their sleeping needs and their private and professional circumstances.
change sleep rhythm
Shift work, night work or jet lag are conditions that change the normal sleep rhythm or make it impossible. Many people find the changeover difficult and they suffer from various physical or mental problems because they have not slept in. You should adapt to the temporal conditions as soon as possible to avoid these consequences. You can also use the calculation of the optimal sleeping time to do this.
restore sleep rhythm
The same applies if the sleep rhythm should return to normal after a phase of disturbance. A good example of this is jet lag, which occurs when several time zones are crossed during long flights. It is then particularly important to adapt the rhythm to the new times as quickly as possible.
sleep disturbances
There are two basic types of sleep disorders. Either the affected people have difficulty falling asleep or they have difficulty sleeping through the night. A combination of the two disorders is also possible. The immediate consequence is tiredness during the day. Almost everyone has short-term sleep problems at some point when they have to cope with stress, other stressful situations or illness. They are usually harmless. The situation is different with sleep disorders that last for a longer period of time. They can have serious consequences for mental and physical health. Therefore, a quick clarification of the cause by a doctor and appropriate countermeasures are very important. Everyone can also help to get a grip on their own sleep problems. In addition to sleep management, all measures and applications that contribute to relaxation are suitable. Avoiding the factors that cause stress and inner restlessness can also help to eliminate the causes of sleep disorders.
lack of sleep
Sleep disturbances or other factors can lead to lack of sleep. This means that the affected person does not get as much sleep as he or she actually needs. People who need 8 hours of sleep a day but only get 6 hours will sooner or later suffer from symptoms similar to those of sleep disorders.
Improve sleep
Sleep can be improved on three levels. The first level is the optimization of living conditions so that anger, frustration, stress and other negative circumstances do not have too much influence on sleep. The second level is sleep management by adjusting sleep times to the needs and time constraints. In third place are regular applications of relaxation techniques to compensate for everyday stress.
tips
Maintain sleep management.
Minimize negative everyday influences on sleep.
Create a balance to everyday stress.
How long should the deep sleep phase be?
The deep sleep phase does not have to be adjusted if the sleep rhythm is regular. Together with the REM phase, it is about 40 minutes for a cycle length of 1.5 hours. In the course of the cycles the ratio of the two sleep stages shifts. The REM phase becomes longer, the deep sleep phase shorter.
How many hours a day should you sleep?
There is no generally accepted measure of the length of sleep. There are long-sleepers who sleep 9, 10 or more hours and short-sleepers who manage with five or six hours. The important thing is that everyone finds out the optimal length of sleep for him or her to stay fit, fit and healthy.
What is a sleep phase alarm clock?
The wake-up time of sleep phase alarm clocks can be set so that they do not wake the sleepers in the deep sleep phase, but at a time when they are closer to consciousness. These are preferably the light sleep and REM phase. This ensures that they really feel rested after waking up and do not feel asleep and unrested. The alarm clocks can determine the right time in two different ways. Either they measure the frequency of brain activity or movement. Sleep phase alarm clocks, on the other hand, are set to ring at a time that has been calculated beforehand, for example the last REM phase before the determined wake-up time.
Lucid dreaming
Lucid dreaming is characterized by the fact that the dreamer is aware that he is dreaming. The border between being awake and dreaming disappears and he can influence the dream event. Furthermore, he can remember the dream afterwards. This opens up completely new possibilities. Lucid dreaming makes everything possible that seems to be impossible in everyday life and opens up completely new horizons of consciousness. In special offers everyone can learn this dream technique.
