Light sleep. Human sleep phases by time - table

All people are different. So, one person will not wake up if you talk loudly next to him, vacuum or turn on music, while the second goes into a state of wakefulness after the floor has creaked. Light sleep is a state of a person in which he is able to wake up quickly, being very irritated at the same time. For many people and their close relatives with whom they live in the same apartment, this phenomenon becomes a real problem.

When he is constantly in one of the stages of sleep. There are two of them: fast and slow. Each phase has its own characteristics, which are shown in the table.

When a person goes through all these stages, he completes the first cycle. For a good rest, you need to oversleep five such cycles.

Sleep must be consistent. Ideally, a person should go through each of these stages. That is why all the doctors of the world insist that the ideal duration of sleep is 8 hours. Do not neglect this rule to maintain mental health. The phases of a person’s sleep by time, the table describing which is presented above, are needed for the most productive state throughout the day. What to do if a person wakes up from the slightest noise and therefore cannot go through each stage, professional doctors know.

Causes of light sleep

Light sleep time can be beneficial for a person, for example, if he wants to take a light nap without sinking into a completely unconscious state. But if such a phenomenon occurs constantly, then the normal functioning of all body systems is out of the question. A person sleeps, but does not get enough sleep, does not go through all the stages of sleep in order to fully relax.

The reasons for the appearance of superficial sleep are different. You have nothing to worry about if one of these factors applies to you:

• You have recently become a mother. In this case, light sleep is caused by your body at a physiological level so that you can constantly monitor the state in which the newborn baby is.
• There are hormonal fluctuations in your body. This applies to pregnant women and girls during menstruation.
• Your work is on the night shift. In this case, the body adapts to your schedule;
• You are experiencing psychological stress. This may be due to both stress at work and waking up at an earlier, unusual time for you.
• If you sleep 10 hours instead of the prescribed 8 hours and this becomes a habit, then sleep will become longer, but of less quality.
• If you are over 50 years old, then light sleep can become your constant companion.

All these causes are either natural or easily eliminated, so if one of them concerns you, do not worry, your health is safe. But it happens that the factors that caused a short sleep mean that disturbances have occurred in the body. These reasons include:

• Depression and neuroses. Mental problems can destroy the ability of the subconscious mind to go into a state of sleep.
• Somatic illnesses need to be treated, as they can be the cause of sleep disorders.
• Incorrect intake of pharmaceuticals or alcohol abuse leads to a person who has drunk alcohol falls asleep quickly, but this dream is sensitive and superficial.

Such factors must be avoided, so try to prevent such manifestations.

What to do if you suffer from light sleep

What does light sleep mean for the body, almost everyone knows. But do not confuse this concept with insomnia. If you create ideal conditions, then a person will wake up rested in the case of light sleep. If you can’t sleep in complete silence and darkness, then you are dealing with insomnia.

If light sleep has been bothering you for as long as you can remember, you should seek the advice of a doctor. If this phenomenon has recently appeared in your life, then you can try to overcome it yourself.

If you want to learn how to deal with light sleep, take a look at the list of helpful tips and tricks:

• Create the most favorable conditions in the room. To do this, turn off the lights, make sure that the room is quiet, and that you are not too cold or too hot.
• Lay clean bed linen that won't distract you with too strong a scent.
• Before going to bed, take a relaxing bath or use the services of a massage therapist.
• Avoid drinking beverages that contain caffeine.
• Try to devote enough time to sports.
• Avoid stress at work and at home.

If these measures do not help you, you should take more serious measures.

Radical measures in the fight against sensitive sleep

If no methods help you and you wake up due to any extraneous factor, even the most insignificant one, try the following methods:

• Purchase a sound generator that is capable of producing white noise. According to psychologists, this sound can not only help a person fall asleep, but also contributes more. As a result, you will wake up rested.
• Melatonin is a medication that is recommended for older people who have trouble sleeping. It contributes to a deeper, longer and more complete rest.
• If the above methods were useless, try to seek the advice of a psychotherapist. A professional doctor will quickly determine what the problem is and help fix it.

And remember, if you have insomnia, then going to a somnologist is a must.

Sleep problems in a child

If light sleep concerns a small child, it is worth taking measures so that the baby sleeps more deeply. But this is normal for babies, but for older children, insufficient rest is fraught with bad consequences.

Do not teach your baby to sleep in absolute silence so that he does not react too aggressively to extraneous noise. In addition, if you are not opposed to joint rest, then go to bed with the child together. Usually, babies feel much better with their mothers.

How to deal with short sleep in a child from 2 years

Children after 2 years of age may also suffer from sleep problems. Try to take the following measures:

• Check that your child is well and does not experience any discomfort while in his bed.
• Make sure your child follows the daily routine. If he eats, studies, plays at the same time, then he will fall asleep faster.
• White noise is much more effective on children than adults. Use it, and the child will rest better.

It is important that all these methods are performed in combination, then you will see the result very quickly.

How to learn light sleep

Not always people want to get rid of the ability to fall asleep for a short time. Sometimes there is a need for a quick rest during the day, for example, if there is a lot to do, but there is no strength left. During a short sleep, a person is charged with a large amount of energy and is ready to work further. Here are the basic rules for such a holiday:

• Rest should last from 15 to 26 minutes. Afterwards, you will wake up refreshed.
• It takes practice to master this technique.
• You need to fall asleep at the same time.
• Before going to bed, you can not use modern gadgets.

If you are ready to follow these rules, then you can begin to master the technique. Regular exercise will lead you to success.

Learning to sleep well

To fall asleep, follow the instructions:

• Set your alarm and lie down in a position that is comfortable for you.
• Concentrate on calming down and turning off all mental processes.
• Your brain will realize that it needs to sleep, and it will begin to sink into an unconscious state.

Don't expect the result to please you the first time. It usually takes at least 10 workouts to fall asleep quickly. But after you develop this habit, you can easily arrange a quick, complete rest for yourself every day.

What should be the awakening after REM sleep

After a light sleep, there should be such an awakening:

• Get out of bed as soon as you open your eyes.
• After waking up, it is forbidden to fall asleep again.
• Have a snack, this will help you wake up faster.
• If possible, go for a quick walk.

The first few times you may not get such an awakening, but do not get upset. Do not give up training, although they may seem difficult to you, then very soon you will be able to arrange a good rest for yourself at any time without falling out of the usual for an indefinite period.

Human sleep-wake cycle

Even if a person slept through all the necessary phases, he may feel tired. associated not only with our health, but also with the biological factors of the environment. Body temperature drops at night, which is why we need to rest. If you get a good night's sleep, then when you work on the night shift, your performance will still fall, since the temperature regime will not change.

During the experiment, scientists found that such rhythms always work, even if a person is deprived of the opportunity to observe the change of day and night. Therefore, try to get enough sleep at night so that during the day your productivity increases to the maximum level. If you can’t do this due to your work schedule, then try to master the light sleep technique and use it throughout the night.