In our center of psychological and physiological rehabilitation there are techniques that work with sleep problems.
The importance of night sleep and biological rhythms back in 1976 was studied by Michel Siffre, a French researcher in the field of physiology of the body. For these studies he isolated himself for six months in a cave, leaving only the necessary for himself. There was a small dim light in the cave. Without the clock, he could not know what time it was.
The result of his research was the conclusion that the human body needs a rhythmic night rest, during which the recovery of the nervous processes of both the central nervous system and the VNS occurs, the removal of the emotional load from severe traumatic events, the repair of cellular metabolism and many other recovery processes.
If you deprive a person of a proper night’s rest, then this restoration work simply does not happen. His body begins to deplete, and the central nervous system suffers first. Then the chain reaction develops, which affects the following systems of the organism in order: CNS-VNS-endocrine system-cardiovascular system-GIT-excretory system-reproductive system.
To confirm the records of his research, a group of scientists from the Pennsylvania and Washington universities conducted an experiment, breaking the general selection (48) into four groups:
- 12 participants were deprived of night rest for three days.
- 12 participants slept for only four hours.
- 12 participants slept for six hours.
- 12 participants slept for eight hours.
It lasted for two weeks. After that, all participants were tested for physical and intellectual productivity.
Here is what was managed to find out:
The first three groups showed a significant decrease in productivity in both areas. However, they themselves did not notice a decrease in their productivity, thinking that the performance is equivalent to that which was before the experiment.
There was not much difference between the participants of the first three groups with the only difference: the participants in the third group showed a decrease in productivity not immediately, but after two weeks. This suggests that even six hours of sleep deprivation is not enough for normal productivity.
Participants in the fourth group did not show any decrease in the rates. Deprivation of sleep is cumulative. Some participants in the first two groups experienced spontaneous loss of consciousness (they could fall asleep even during the conversation).
Lack of sleep can become a habit and can lead to a clinical form of insomnia and other sleep disorders.
Next is a quote by Grigory Belenky, director of the Research Center of Productivity Studying at the University of Washington:
“Unless you are engaged in a job that does not require any mental skills from you, then, depriving yourself of sleep, you are trading the time of wakefulness to the prejudice of productivity.”
The right sleep
Normal sleep has two phases:
- Phase of fast sleep. Theta range (4 Hz – 7 Hz). During this period, the sleeper sees dreams. Dreams are nothing more than a lived emotionally charged experience with some symbolic correction, creating some unique story / scenario. Symbolized images rise to the level of awareness (the stage of partial response by the sympathetic department of the autonomic nervous system). Information is reorganized and systematized. In this phase, neurons grow rapidly, forming so-called imprinting (neural networks). The REM movement of the pupils is activated, which is a reflex act of relieving the emotional load from this experience. That is, we are talking about a curative / corrective regime. Dreams are a way of the nervous system to “dump” the emotional burden from the experience. The closer you are to 7 Hz, the easier it is for you to wake up.
- The phase of deep sleep. Delta range (0.5 Hz – 4 Hz). During this period, there is a restoration of disturbed neural connections. The organism repairs itself. There is also a synthesis of some hormones responsible for the repair of cells. During a deep sleep, it’s hard to wake up.
During a normal night’s sleep (lasting 8-9 hours), it is natural to change the phases 3 to 5 times. That is, you can see from 3 to 5 (and more) dreams.
One type of sleep disorder – is a superficial sleep. That is, a person sleeps only in the phase of fast sleep, not plunging into a deep sleep. This is the effect of many new mothers when their sleep is so superficial that any rustling of a child can wake them up. That is, their sympathetic department of the VNS is configured with its stress response to only one single stress factor: their child. In the end, their nervous system gets used to such a stress reaction.
In the absence of a deep phase of sleep, the body does not recover, growth hormone is not synthesized, serious problems appear. If there is a lack of sleep, the recovery of the organism can be partial, or it may not happen at all. In this case, the oxidants become larger and the body simply cannot cope with the oxidation processes. First of all, the immune system suffers. There is an increased risk of get ill with a viral infection (many harmful viruses are already in our body). The metabolism is slowed down (as a protective reaction of the body). Result: you gain weight. The production of insulin suffers. Diabetes and / or hypertension can develop. Then follows the development of atherosclerosis, problems with the cardiovascular system, psychiatric diseases (psychosis, clinical depression, schizophrenia) and premature mortality.
Hence: the fast phase of sleep (theta range) is necessary for us for psychological recovery. Dreams are a therapeutic moment. They provoke REM movements of the pupils, which relieve the emotional load from the traumatic experience. Deep sleep (delta range) is needed for physiological recovery, such as, for example, cellular repair. During this phase of sleep, there is a synthesis of important hormones for the body, which are involved in physiological repair and even regeneration at the cellular level.
Varieties of problems connected with night sleep
Such varieties as insomnia, asomnia, dissomnia, agrypnia are known:
- It’s hard to fall asleep. If you do not fall asleep for at least half an hour, then you have this kind of frustration.
- You typically fall asleep after one o’clock in the morning.
- You wake up at about 3, 4 a.m. and cannot fall asleep until morning.
- Complete or partial repeating insomnia..
- Superficial sleep. (only the phase of fast sleep).
Chronic superficial sleep provokes oxidative stress (an increased amount of oxidants in the body), which negatively affects both the immune system and psychological processes, such as cognitive activity, memory quality.
How to deal with oxidative stress read here:
There is a very simple way to restore natural biorhythms: just for a while make it a habit to sleep in the afternoon in the range from 13:00 to 14:30 hours. Often and one hour is enough. It is also important to know that one hour in a trance state is equivalent to four hours of a full night’s rest. That is why, staying in a trance state has such a pronounced recovery effect and it’s not even affecting the therapeutic possibilities of suggestive programming.
– 2 am. The prolonged phase of very deep sleep.
– 4 am. Reduced body temperature. Lack of sleep at this time is pretty bad.
– 6 am – the level of cortisol becomes larger. This allows to the subcortical area of the brain to come out of the inhibited state. You can wake up.
– 7 am – there is a stop of the hormone synthesis of melatonin sleep.
– 9 am – the reproductive system is at the top of productivity.
– 10 am – mental activity, higher degree of intellectual productivity.
– 2.30 p.m. – physiological systems of motility and coordination are active.
– 3.30 p.m. – the best reaction.
– 5.00 p.m. – your cardiovascular and muscular system works best.
– 7 p.m. – time of high blood pressure and increased body temperature.
– 9 p.m. – time to start melatonin production. The body prepares itself for sleep.
– 10 p.m. You often want to use the toilet. The body continues to prepare itself for sleep.
Of course, these periods may differ from person to person, even from ethnos to ethnos and, naturally, from one geographic area to another.
There is an interesting way to nullify if your body got in the usual chronicle.
It’s enough to look at the bright sunlight for half an hour, for example at 7 am on the balcony. There is little-known fact: if you change the time zone (holiday in Thailand or on the islands), do not wear sunglasses for the first three days. Another angle of the sun will allow you to cope with the disturbed biorhythm and adjust the immune system to new for your body virus-bacterial factors of the environment.
And of course:
We will not go into details of the causes of most types of sleep disorders. This topic is extensive and there is enough information about this. Our experience suggests that long-term treatment with hypnotherapy (30-60 sessions) completely restores most of the psychogenic types of disorders, removing the original causes (if any), such as reduced levels of stress resistance, neurasthenia, OCD, psychosomatics, increased mental activity, anxiety, phobias and fears and much more.
Doctor of Science in Medical Psychology, Professor, Hypnotherapist