How to Get More Deep Sleep - American Sleep Association

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Deep sleep is the sleep stage that is associated with the slowest brain waves during sleep. Because the EEG activity is synchronized, this period of sleep is ... Home-AboutSleep:Tips,QuotesandMore-StagesofSleep:TheSleepCycle-DeepSleep:HowtoGetMoreofIt DeepSleep:HowtoGetMoreofIt We’veallheardofdeepsleep(alsoknownasslow-wavesleep)andhowourbodiesneedittofunctionproperly,butwhatexactlyisit?Thereisanabundantamountofresearchondeepsleep,butwehavealloftheessentialinformationyouneedtoknowonwhatitis,itsfunction,andhowyoucangetmoreofit. WhatisDeepSleep? Deepsleepisthesleepstagethatisassociatedwiththeslowestbrainwavesduringsleep.BecausetheEEGactivityissynchronized,thisperiodofsleepisknownasslow-wavesleep:itproducesslowwaveswitharelativelyhighamplitudeandafrequencyoflessthan1Hz.Theinitialsectionofthewaveisindicatedbyadownstate;aninhibitionperiodwherebytheneuronsintheneocortexaresilent.It’sduringthisperiodthattheneocorticalneuronsareabletorest.Thenextsectionofthewaveisindicatedbyanupstate;anexcitationperiodwherebytheneuronsfirebrieflyatarapidrate.Thisstateisadepolarizingphase,whereastheformerstateisahyperpolarizingphase.IncontrastwithRapidEyeMovementsleep(REMsleepcycle),themaincharacteristicsofslow-wavesleepareabsentorsloweyemovement,moderatemuscletone,andlackofgenitalactivity. ResearchBehindSleepStagesandDeepSleep AccordingtotheRechtschaffen&Kales(R&K)Standardof1968,deepsleepcanbedescribedasstagethreeofnon-rapideyemovementsleepandisoftenreferredtoas“slow-wavesleep”.There’snocleardifferencebetweenstagesthreeandfour;however,stagethreehas20to50percentdeltaactivitywhilestagefourhasover50percent.Sincetheyear2008,theAmericanAcademyofSleepMedicinenolongerreferstostagefour,andstagesthreeandfourhavecombinedtocreatestagethree.Therefore,aperiodof30seconds’sleep,consistingof20%ormoreslow-wavesleep,isnowconsideredtobestagethree.Slow-wavesleep(deepsleep)isoneoftheStagesofSleep. FeaturesofDeepSleep Electroencephalograph(EEG)demonstratesdeltawaves(highamplitude,lowfrequency) Consolidationofmemories Higharousalthreshold Presumedrestorationofbodyandbrain WhyIsDeepSleepImportant? Deepsleepisimportantforconsolidationofnewmemories,andisoftenreferredtoas“sleep-dependentmemoryprocessing.”Thus,individualswithprimaryinsomniawillhaveimpairedmemoryconsolidationandwon’tperformasefficientlyasnormalpatientswhencompletingmemorytasksfollowingaperiodofsleep.Inaddition,declarativememoryisimprovedwithslow-wavesleep,andthisincludesbothsemanticandepisodicmemory. Acentralmodelhasbeencreatedontheassumptionthatlong-termmemorystorageispromotedbyinteractionbetweenthehippocampalandneocorticalnetworks.Severalstudieshaveshownthat,oncesubjectshavebeentrainedtolearnadeclarativememorytask,therewasasignificantlyhigherdensityofhumansleepspindleswhencomparedtothenon-learningcontroltask.Thisoccursduetounconsciouswaveoscillationsthatmakeuptheintracellularrecordingsfromcorticalandthalamicneurons. FunctionofDeepSleep Humansleepdeprivationstudiesseemtosuggestthattheprincipalfunctionofdeepsleepmaybetogivethebraintimetorestoreitselffromitsdailyactiveness.Anincreaseofglucosemetabolisminthebrainoccursasaresultoftasksthatrequirementalactivity.Yetanotherfunctionaffectedbyslow-wavesleepisgrowthhormonesecretion,whichisalwaysgreatestatthisstage.Plus,italsocreatesbothanincreaseinparasympatheticneuralactivityandadecreaseinsympatheticneuralactivity. Indeepsleep,thehighestarousalthresholdsareobserved,suchasthedifficultyofawakeningbythesoundofaparticularvolume.Whenapersonawakensfromslow-wavesleep,theygenerallyfeelquitegroggy.Cognitivetestsafterawakeningdoindicatethatmentalperformancecanbeimpairedforperiodsofupto30minuteswhencomparedtoawakeningsfromotherstages.Thisphenomenonisknownas“sleepinertia.” Thereisalwaysasharpreboundofslow-wavesleepaftersleepdeprivation,meaningthatthenextboutofsleepwillnotonlyincludemoreslow-wavesleepthannormal,butdeeperslow-wavesleep.Thepreviousdurationofthisstage,inadditiontothedurationofpriorwakefulness,willdeterminethedurationofslow-wavesleep.Whendeterminingtheamountofslow-wavesleepinanygivensleepperiod,themajorfactortonoteisthedurationofprecedingwakefulness,whichistypicallyrelatedtothebuild-upofsleep-inducingsubstancesinthebrain. SleepDisordersDuringDeepSleep Thereareseveralsleepdisordersandparasomniasthatoccurpredominantlyduringslow-wavesleep.Sleepwalking(Somnambulism),nightterrors(sleepterrors),bed-wetting(Enuresis),sexsomnia,andsleepeatingareallassociatedwithslow-wavesleep.Individualswithnarcolepsyoftenhavefragmenteddeepsleep. FactorsthatIncreaseSlow-WaveDeepSleep Factorsthathaveshowntoincreaseslow-wavesleepinthesleepperiodthatfollowsthemincludeintenseprolongedexerciseandbodyheating,suchasimmersioninasaunaorhottub. Studieshaveshownthatslow-wavesleepisfacilitatedwhenbraintemperatureexceedsacertainthreshold.It’sbelievedthatcircadianrhythmandhomeostaticprocessesregulatethisthreshold.Anunusuallylow,short-termcarbohydratedietinhealthysleeperspromotesanincreaseinthepercentageofslow-wavesleep.Thisincludesaproductioninthepercentageofdreamingsleep(REMsleep),whencomparedtothecontrolwithamixeddiet.It’sbelievedthatthesesleepchangescouldverywellbelinkedtothemetabolismofthefatcontentofthelowcarbohydratediet.Inaddition,theingestionofantidepressantsandcertainSSRI’scanincreasethedurationofslow-wavesleepperiods;however,theeffectsofTHConslow-wavesleepremaincontroversial.Totalsleeptimeintheseinstancesisoftenunaffectedduetoaperson’salarmclock,circadianrhythms,orearlymorningobligations. HowtoGetMoreDeepSleep Themostimportantthingthatyoucandotoincreaseyouramountofdeepsleepistoallowyourselfadequatetotalsleeptime.Often,individualswilldeprivethemselvesofadequatetotalsleep.Inadditiontoreducingdeepsleep,REMsleepisalsoshortened. Thereissomedatatosuggestthatvigorousexercisecanincreaseorconsolidatedeepsleep.Somesleepspecialistsrecommendaerobicactivitieslikejogging,running,andswimming.Forthosewhoarepronetoinsomnia,itisbesttoexerciseearlierinthedayandnotbeforebedtime. InSummary Stagethreeofthesleepcyclestages,slow-wavesleep(deepsleep),isacrucialpartofyourcognitivefunctioning.Itplaysamajorroleinmemoryconsolidationandbrainrestoration.Becauseofitsimportanceforyouroverallhealth,youmustincreaseyouramountofdeepsleepbyallowingyourselftohaveenoughtotalsleeptimeeachnight.Additionally,exerciseandahealthydietareacoupleofdifferentmethodsyoucantrytohelpincreaseyourslow-wavesleep. [the_ad_groupid=”20064″] AuthorRecentPostsASAAuthors&ReviewersSleepPhysicianatAmericanSleepAssociationReviewersandWritersBoard-certifiedsleepM.D.physicians,scientists,editorsandwritersforASA.LatestpostsbyASAAuthors&Reviewers(seeall) HowDoestheSunImpactSleep?-November22,2021 HowPostureAffectsSleepQualityinAdultsandChildren-November18,2021 Sleepvs.Rest:What’stheDifference?-October22,2021 Relatedposts: SleepDeprivationEffectsontheBrain CanYouUseAlcoholtoHelpFallAsleep? SleepDeprivationStages&Effects WhatDoChangesinYourPet’sSleepScheduleIndicate? SleepDeprivation 102thoughtson“DeepSleep:HowtoGetMoreofIt” Commentnavigation OlderComments Thelowcarbeffectonsleepisinteresting.Alsothere’sevidencethatalzheimersislinkedtoinsulinresistance,diabetesofthebrain,couldthisalsobeduetolowlevelsofdeepsleepasthebrainnolongerhasthefuelavailabletofacilitateREM? Icameacrossthisarticleaftertryingtofigureoutwhymymomwasonlygetting20minutesofdeepsleep.Ihavebeenfollowingaketodietforthepast9monthsandtypicallyobtain80-100minutesofsleep.Mymothermayhaveinsomnia,butotherthanthatIdobelievethelowcarblifestyleachievesmoreminutesofdeepsleep.IhaveobtainedmydatafrombothaFitbitbandandWyzewatch.Bestofluckincreasingyourdeepsleep. I’ma61yearoldwoman.MyREMandLightsleeparereallygood.Mydeepsleepisanaverageof8%.I’vetriedeverythingtoincreasethisnumber.Cool,darkroom.I’minbedby10PM.Idon’tdrinkanycaffeine,noalcohol.Idon’tdoheavydutyexercise,butIgetmyheartgoingatleast3-4timesaweek.Itakeawarmshowerbeforebed.TVandsocialmediaoffforatleastanhourbeforeIgotobed.Ieathealthy…lotsoffruits/veggies.Idon’teatmeat.Idoeatchickenandfish.Idon’teatanythingheavyatleast3hoursbeforebedtime.Nostress.ItseemsI’mdoingeverythingright…right?Isitpossiblethatthisishereditaryandnothingwedocanchangethat? I’m61.Don’twatchtvnoramIonsocialmediaforatleastanhourbeforeIgotobed.Ieatextremelyhealthy(littlesugarandverylittlemeat).Exercise(notextremebutitdoesgetmyheartrateup).Warmshowerbeforebed.Inbedby10PM.Darkroom.74temperature.GoodREMandlightsleep.Nostress.Considermyselfprettyhealthy.Yet,myaveragedeepsleepis8%.I’vetriedeverything.Couldthisjustbehereditaryandnomatterwhatwetry,nothingwillwork? Oolerpad,crossfitatleasteveryotherday,nocoffee,noalcohol,6to8houreatingwindow,bluelightfilteringglassesatleast2hoursbeforebed,multivitamin,meditation. Commentnavigation OlderComments LeaveaReplyCancelreplyYouremailaddresswillnotbepublished.Requiredfieldsaremarked*Comment*Name Email Notifymeofnewpostsbyemail. 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