This document summarizes the key points from a research paper on dreams. It discusses various topics related to dreams including lucid dreaming, premonition dreams, sleep paralysis, REM sleep disorder, creativity and dreams, animals dreaming, differences in dreaming between genders, and medical perspectives on dream interpretation. The conclusion emphasizes that dreams have long been a subject of curiosity and research, with modern psychologists like Freud studying their relationship to suppressed emotions and desires.
This document discusses common sleep problems and disorders. It describes insomnia as the most common sleep disorder, characterized by difficulty falling or staying asleep. Other major sleep disorders covered include sleep apnea, where breathing temporarily stops during sleep; restless leg syndrome, which causes uncomfortable sensations in the legs; and narcolepsy, characterized by excessive daytime sleepiness and sleep attacks. The document provides symptoms and treatment options for these common sleep disorders.
Dreams occur during REM sleep and can reflect our unconscious thoughts and concerns. While the exact purpose of dreaming is unknown, deprivation of REM sleep has been shown to have negative mental and physical effects. Daydreams and fantasies allow us to imagine possibilities when awake. Recurring and nightmares may indicate unresolved issues, while lucid dreaming involves realizing one is dreaming.
This document discusses various sleep disorders including narcolepsy, sleep apnea, insomnia, and REM behavior disorder. Narcolepsy is caused by a lack of hypocretin in the brain and causes excessive daytime sleepiness. Sleep apnea involves interrupted breathing during sleep that can damage the prefrontal cortex due to sleep fragmentation. Insomnia is difficulty falling or staying asleep and can impair learning. REM behavior disorder allows voluntary muscle movement during dreaming, sometimes causing people to act out violent dreams without waking.
Sleep is a state of sustained immobility, reduced responsiveness, and characteristic posture that allows the body to rest and repair itself. It is essential for humans and most animals. Lack of sufficient sleep can impair functions like alertness, learning, mood, energy levels, and coordination. Brain waves change during sleep cycles from beta/alpha when awake to theta/delta when asleep. Sleep consists of REM and non-REM sleep, with dreaming occurring in REM sleep. Establishing good sleep habits and avoiding stimulants before bed can help improve sleep quality and duration.
This document summarizes the key points from a research paper on dreams. It discusses various topics related to dreams including lucid dreaming, premonition dreams, sleep paralysis, REM sleep disorder, creativity and dreams, animals dreaming, differences in dreaming between genders, and medical perspectives on dream interpretation. The conclusion emphasizes that dreams have long been a subject of curiosity and research, with modern psychologists like Freud studying their relationship to suppressed emotions and desires.
This document discusses common sleep problems and disorders. It describes insomnia as the most common sleep disorder, characterized by difficulty falling or staying asleep. Other major sleep disorders covered include sleep apnea, where breathing temporarily stops during sleep; restless leg syndrome, which causes uncomfortable sensations in the legs; and narcolepsy, characterized by excessive daytime sleepiness and sleep attacks. The document provides symptoms and treatment options for these common sleep disorders.
Dreams occur during REM sleep and can reflect our unconscious thoughts and concerns. While the exact purpose of dreaming is unknown, deprivation of REM sleep has been shown to have negative mental and physical effects. Daydreams and fantasies allow us to imagine possibilities when awake. Recurring and nightmares may indicate unresolved issues, while lucid dreaming involves realizing one is dreaming.
This document discusses various sleep disorders including narcolepsy, sleep apnea, insomnia, and REM behavior disorder. Narcolepsy is caused by a lack of hypocretin in the brain and causes excessive daytime sleepiness. Sleep apnea involves interrupted breathing during sleep that can damage the prefrontal cortex due to sleep fragmentation. Insomnia is difficulty falling or staying asleep and can impair learning. REM behavior disorder allows voluntary muscle movement during dreaming, sometimes causing people to act out violent dreams without waking.
Sleep is a state of sustained immobility, reduced responsiveness, and characteristic posture that allows the body to rest and repair itself. It is essential for humans and most animals. Lack of sufficient sleep can impair functions like alertness, learning, mood, energy levels, and coordination. Brain waves change during sleep cycles from beta/alpha when awake to theta/delta when asleep. Sleep consists of REM and non-REM sleep, with dreaming occurring in REM sleep. Establishing good sleep habits and avoiding stimulants before bed can help improve sleep quality and duration.
The document discusses various theories about dreaming throughout history. It begins with early theories from ancient times that saw dreams as connecting to the supernatural or predicting the future. Freud's theory from the 19th century proposed that dreams fulfill desires by re-experiencing moments. Modern research has led to three main theories: the mental housekeeping theory which sees dreams eliminating unwanted thoughts; the activation synthesis hypothesis which sees dreams building stories from memories; and the dream-soul hypothesis where the soul experiences things during dreams. The document advocates continuing research to better understand dreams and how they could potentially be beneficial.
Continuum of Consciousness
- Controlled and Automatic Processes
- Altered States of Consciousness
- Psychoactive Drugs
- Sleep and Dreams
- Different Stages of Sleep (REM and N-REM)
- 4 Major Questions About Sleep
- Sleep Disorders
- The Unconscious Mind
- Unconsciousness
Sleepwalking, also known as somnambulism, occurs during non-REM sleep when people walk or do activities while asleep and unresponsive. Episodes usually happen in children before age 12 and involve walking around the house. While sleepwalking itself is not dangerous, people can injure themselves. Risk factors include sleep deprivation, stress, drugs/alcohol, and having a family history of sleepwalking.
Dreams occur during REM sleep and have both manifest and latent content. There are three main theories that attempt to explain dreams: Freud's wish-fulfillment theory which sees dreams as revealing unconscious desires; the information-processing theory which views dreams as sorting memories from the previous day; and physiological function theories like the activation-synthesis theory which suggests dreams give meaning to random neural activity during sleep. REM rebound refers to increased REM sleep after periods of REM deprivation. Lucid dreams involve realizing you are dreaming and controlling the dream. Common dream themes include daily events, sex, falling, and being attacked.
Dr. Gabija Toleikyte presented on the neuroscience of self change. She discussed how the brain is made up of the lizard brain, mammal brain, and human brain, with each area having different functions and energy consumption. Habits are formed through cue, routine, and reward loops in the mammal brain. To create lasting change, one must implement changes in small steps to avoid stress, regularly reward the new routine, and maintain the change for 1-3 months to form new neural networks. Stress can push the brain back into old patterns, so managing stress response is important for change.
People typically dream 4-5 times per night, with over 95% of dreams being forgotten. Dreams mainly occur during REM sleep, which accounts for around 90% of dreams. REM sleep increases throughout the night as sleep time increases. There are several theories about the meaning of dreams, including Freud's psychoanalytic theory that dreams reveal unconscious desires, the problem-solving theory that dreams have no inherent meaning but reflect how problems are processed, and Hobson and McCarley's activation-synthesis theory that dreams have no meaning and are simply a product of random brain activation during sleep. Researchers study dreams using sleep laboratories that can monitor physiological activity and brain waves during sleep.
The document provides 10 facts about dreams:
1) When people sleep, their body becomes paralyzed to prevent acting out dreams.
2) Blind people who became blind after birth can see images in their dreams, while those born blind dream without visuals but with other senses.
3) Everybody dreams except in extreme psychological cases, but men and women's dreams differ and both experience physical reactions regardless of dream content.
- Normal sleep varies by age but is essential for overall health and well-being. Key benefits include improved memory, longevity, inflammation control, performance, creativity, grades, attention, weight management, stress/blood pressure, and accident avoidance.
- Common sleep disorders include sleep apnea, insomnia, narcolepsy, sleepwalking, and sleep terrors. Risk factors, symptoms, and prevention techniques are described for each.
- Sleep deprivation has negative effects on multiple body systems and is linked to increased Alzheimer's risk, hypertension, diabetes, depression, and more. Maintaining a regular sleep schedule is important for well-being.
- Animals generate circadian and circannual rhythms that regulate sleep/wake cycles, eating/drinking patterns, temperature, hormone secretion and other functions on 24-hour and yearly cycles respectively.
- Humans have a circadian rhythm slightly longer than 24 hours that is reset by light/dark cues. Disruption of circadian rhythms can cause jet lag. The suprachiasmatic nucleus regulates circadian rhythms.
- Sleep stages include NREM (stages 1-4) and REM sleep. REM is characterized by dreaming and paralysis while NREM deepens across stages 1-4. Sleep aids restoration, energy conservation, memory consolidation and more.
The document discusses the importance of sleep for optimal physical and cognitive functioning. It explains that sleep is divided into cycles consisting of different stages, including REM sleep which is crucial for memory, learning, and higher level thought. Getting less than 7-8 hours of sleep per night can negatively impact concentration, mood, weight regulation, and other functions due to reductions in deep sleep and REM sleep. While managers face challenges getting sufficient sleep, power naps and strategies like limiting caffeine, darkening rooms, and using eye masks can help maximize the benefits of shorter sleep periods.
Understanding the sleep cycle is often the first step to better sleep quality. When you know, what affects your sleep cycle, you can take measures to cut out distractions and get ample restful sleep every night.
Also, to help you understand the various sleep stages and sleep cycles easily, we have also created an infographic for this.
Read more details on the source site: https://sleepsherpa.com/stages-of-sleep-and-sleep-cycles-explained/
Kindly download the file to view enjoyable animations done in the ppt :)
This is a short presentation about Dreams, that we see in our daily lives while sleeping. There are some general concepts shown in the presentation, not much about the technicality of the dreams. Meanings of different kind of dreams are also illustrated. A rare topic - lucid dreaming has also been given some emphasis. People who don't know about "this man" can get knowledge about that guy from this presentation,
hope you like it! :)
This document discusses circadian rhythms, which are biological processes that repeat approximately every 24 hours. Examples include the sleep-wake cycle, body temperature fluctuations, and hormone levels such as cortisol. Studies on animals and humans in controlled environments show that circadian rhythms are endogenously generated but can be adjusted by external cues like light levels. Disruptions to circadian rhythms, as in jet lag or shift work, can impair performance and health. The stages of sleep are also described, from light sleep to deep sleep and REM sleep. Age affects sleep cycles and quality. Insomnia and narcolepsy are discussed as disorders of sleep amount and timing.
O documento descreve uma palestra da Ministra Veneranda sobre o poder do pensamento e a necessidade de submissão às leis divinas. A palestra foi dada para mais de 1000 espíritos, dos quais apenas 20 podiam fazer perguntas. A Ministra destacou que o pensamento é a força criadora no mundo espiritual e que devemos usar esse dom para o bem, e não para criações prejudiciais.
Dr. Suresh Kumar Murugesan is a professor and researcher in psychology from Madurai, India. He specializes in areas like psychotherapy, positive psychology, education psychology, and cyber psychology. The presentation discusses sleep, explaining that it is essential for survival and important for brain functions. It describes the different stages of sleep - stages 1 to 4 of non-REM sleep and REM sleep. Brain structures like the hypothalamus, brain stem, and pineal gland are involved in regulating sleep cycles. Sleep is controlled by circadian rhythms and homeostasis. Lack of quality sleep can increase health risks like high blood pressure and depression. The document also covers brain waves and the different frequency bands measured during different states of
The document summarizes the five stages of sleep in order: stage 1 (light sleep), stage 2 (45-55% of sleep), stage 3 (first stage of deep sleep), stage 4 (second stage of deep sleep), and REM sleep. It then discusses important functions of REM sleep such as its role in learning, memory consolidation, and problem solving. Finally, it briefly outlines common sleep disorders according to the DSM-5 classification and common causes of sleep disorders.
We dream every night as a way for our subconscious mind to communicate with our conscious mind. Dreams come in 90-minute cycles during deep sleep and represent aspects of our self that we may not be aware of. Learning to interpret our dreams can help us expand our self-awareness and gain wisdom from our subconscious. Practicing relaxation techniques before bed can help us remember our dreams by allowing us to achieve deeper stages of sleep.
Cognitive Science of dreaming: Physiology and Phenomenology of REM Dreaming Mechanism. This project aims at explaining what are Dreams and the cognitive science behind their occurrence- it includes Neurobiological theories of dreaming and clarification on old schools of thought on dreaming. It is based upon the Nature Review by J. Allan Hobson, Professor of Psychiatry, Emeritus, at Harvard Medical School and Edward F.Pace-Schott, MIT
El documento ofrece 64 consejos para triunfar en la vida. Algunos de los consejos clave incluyen creer en uno mismo, confiar en Dios, pensar en positivo, no rendirse fácilmente, tomar acción para superar el miedo, leer consejos inspiradores diariamente, y especializarse en ser simpático con los demás. El objetivo general es proveer una guía práctica para adquirir una mentalidad y actitudes que conduzcan al éxito.
The document discusses various theories about dreaming throughout history. It begins with early theories from ancient times that saw dreams as connecting to the supernatural or predicting the future. Freud's theory from the 19th century proposed that dreams fulfill desires by re-experiencing moments. Modern research has led to three main theories: the mental housekeeping theory which sees dreams eliminating unwanted thoughts; the activation synthesis hypothesis which sees dreams building stories from memories; and the dream-soul hypothesis where the soul experiences things during dreams. The document advocates continuing research to better understand dreams and how they could potentially be beneficial.
Continuum of Consciousness
- Controlled and Automatic Processes
- Altered States of Consciousness
- Psychoactive Drugs
- Sleep and Dreams
- Different Stages of Sleep (REM and N-REM)
- 4 Major Questions About Sleep
- Sleep Disorders
- The Unconscious Mind
- Unconsciousness
Sleepwalking, also known as somnambulism, occurs during non-REM sleep when people walk or do activities while asleep and unresponsive. Episodes usually happen in children before age 12 and involve walking around the house. While sleepwalking itself is not dangerous, people can injure themselves. Risk factors include sleep deprivation, stress, drugs/alcohol, and having a family history of sleepwalking.
Dreams occur during REM sleep and have both manifest and latent content. There are three main theories that attempt to explain dreams: Freud's wish-fulfillment theory which sees dreams as revealing unconscious desires; the information-processing theory which views dreams as sorting memories from the previous day; and physiological function theories like the activation-synthesis theory which suggests dreams give meaning to random neural activity during sleep. REM rebound refers to increased REM sleep after periods of REM deprivation. Lucid dreams involve realizing you are dreaming and controlling the dream. Common dream themes include daily events, sex, falling, and being attacked.
Dr. Gabija Toleikyte presented on the neuroscience of self change. She discussed how the brain is made up of the lizard brain, mammal brain, and human brain, with each area having different functions and energy consumption. Habits are formed through cue, routine, and reward loops in the mammal brain. To create lasting change, one must implement changes in small steps to avoid stress, regularly reward the new routine, and maintain the change for 1-3 months to form new neural networks. Stress can push the brain back into old patterns, so managing stress response is important for change.
People typically dream 4-5 times per night, with over 95% of dreams being forgotten. Dreams mainly occur during REM sleep, which accounts for around 90% of dreams. REM sleep increases throughout the night as sleep time increases. There are several theories about the meaning of dreams, including Freud's psychoanalytic theory that dreams reveal unconscious desires, the problem-solving theory that dreams have no inherent meaning but reflect how problems are processed, and Hobson and McCarley's activation-synthesis theory that dreams have no meaning and are simply a product of random brain activation during sleep. Researchers study dreams using sleep laboratories that can monitor physiological activity and brain waves during sleep.
The document provides 10 facts about dreams:
1) When people sleep, their body becomes paralyzed to prevent acting out dreams.
2) Blind people who became blind after birth can see images in their dreams, while those born blind dream without visuals but with other senses.
3) Everybody dreams except in extreme psychological cases, but men and women's dreams differ and both experience physical reactions regardless of dream content.
- Normal sleep varies by age but is essential for overall health and well-being. Key benefits include improved memory, longevity, inflammation control, performance, creativity, grades, attention, weight management, stress/blood pressure, and accident avoidance.
- Common sleep disorders include sleep apnea, insomnia, narcolepsy, sleepwalking, and sleep terrors. Risk factors, symptoms, and prevention techniques are described for each.
- Sleep deprivation has negative effects on multiple body systems and is linked to increased Alzheimer's risk, hypertension, diabetes, depression, and more. Maintaining a regular sleep schedule is important for well-being.
- Animals generate circadian and circannual rhythms that regulate sleep/wake cycles, eating/drinking patterns, temperature, hormone secretion and other functions on 24-hour and yearly cycles respectively.
- Humans have a circadian rhythm slightly longer than 24 hours that is reset by light/dark cues. Disruption of circadian rhythms can cause jet lag. The suprachiasmatic nucleus regulates circadian rhythms.
- Sleep stages include NREM (stages 1-4) and REM sleep. REM is characterized by dreaming and paralysis while NREM deepens across stages 1-4. Sleep aids restoration, energy conservation, memory consolidation and more.
The document discusses the importance of sleep for optimal physical and cognitive functioning. It explains that sleep is divided into cycles consisting of different stages, including REM sleep which is crucial for memory, learning, and higher level thought. Getting less than 7-8 hours of sleep per night can negatively impact concentration, mood, weight regulation, and other functions due to reductions in deep sleep and REM sleep. While managers face challenges getting sufficient sleep, power naps and strategies like limiting caffeine, darkening rooms, and using eye masks can help maximize the benefits of shorter sleep periods.
Understanding the sleep cycle is often the first step to better sleep quality. When you know, what affects your sleep cycle, you can take measures to cut out distractions and get ample restful sleep every night.
Also, to help you understand the various sleep stages and sleep cycles easily, we have also created an infographic for this.
Read more details on the source site: https://sleepsherpa.com/stages-of-sleep-and-sleep-cycles-explained/
Kindly download the file to view enjoyable animations done in the ppt :)
This is a short presentation about Dreams, that we see in our daily lives while sleeping. There are some general concepts shown in the presentation, not much about the technicality of the dreams. Meanings of different kind of dreams are also illustrated. A rare topic - lucid dreaming has also been given some emphasis. People who don't know about "this man" can get knowledge about that guy from this presentation,
hope you like it! :)
This document discusses circadian rhythms, which are biological processes that repeat approximately every 24 hours. Examples include the sleep-wake cycle, body temperature fluctuations, and hormone levels such as cortisol. Studies on animals and humans in controlled environments show that circadian rhythms are endogenously generated but can be adjusted by external cues like light levels. Disruptions to circadian rhythms, as in jet lag or shift work, can impair performance and health. The stages of sleep are also described, from light sleep to deep sleep and REM sleep. Age affects sleep cycles and quality. Insomnia and narcolepsy are discussed as disorders of sleep amount and timing.
O documento descreve uma palestra da Ministra Veneranda sobre o poder do pensamento e a necessidade de submissão às leis divinas. A palestra foi dada para mais de 1000 espíritos, dos quais apenas 20 podiam fazer perguntas. A Ministra destacou que o pensamento é a força criadora no mundo espiritual e que devemos usar esse dom para o bem, e não para criações prejudiciais.
Dr. Suresh Kumar Murugesan is a professor and researcher in psychology from Madurai, India. He specializes in areas like psychotherapy, positive psychology, education psychology, and cyber psychology. The presentation discusses sleep, explaining that it is essential for survival and important for brain functions. It describes the different stages of sleep - stages 1 to 4 of non-REM sleep and REM sleep. Brain structures like the hypothalamus, brain stem, and pineal gland are involved in regulating sleep cycles. Sleep is controlled by circadian rhythms and homeostasis. Lack of quality sleep can increase health risks like high blood pressure and depression. The document also covers brain waves and the different frequency bands measured during different states of
The document summarizes the five stages of sleep in order: stage 1 (light sleep), stage 2 (45-55% of sleep), stage 3 (first stage of deep sleep), stage 4 (second stage of deep sleep), and REM sleep. It then discusses important functions of REM sleep such as its role in learning, memory consolidation, and problem solving. Finally, it briefly outlines common sleep disorders according to the DSM-5 classification and common causes of sleep disorders.
We dream every night as a way for our subconscious mind to communicate with our conscious mind. Dreams come in 90-minute cycles during deep sleep and represent aspects of our self that we may not be aware of. Learning to interpret our dreams can help us expand our self-awareness and gain wisdom from our subconscious. Practicing relaxation techniques before bed can help us remember our dreams by allowing us to achieve deeper stages of sleep.
Cognitive Science of dreaming: Physiology and Phenomenology of REM Dreaming Mechanism. This project aims at explaining what are Dreams and the cognitive science behind their occurrence- it includes Neurobiological theories of dreaming and clarification on old schools of thought on dreaming. It is based upon the Nature Review by J. Allan Hobson, Professor of Psychiatry, Emeritus, at Harvard Medical School and Edward F.Pace-Schott, MIT
El documento ofrece 64 consejos para triunfar en la vida. Algunos de los consejos clave incluyen creer en uno mismo, confiar en Dios, pensar en positivo, no rendirse fácilmente, tomar acción para superar el miedo, leer consejos inspiradores diariamente, y especializarse en ser simpático con los demás. El objetivo general es proveer una guía práctica para adquirir una mentalidad y actitudes que conduzcan al éxito.
Influence du Sommeil sur la Santé - Fondation Aprilfondationapril
Cet ouvrage bat en brèche bien des idées reçues sur le sommeil : Les heures avant minuit comptent-elles double ? Faut-il dormir sept heures par nuit ? Les somnifères sont-ils la seule solution contre les insomnies ? Les réponses contenues dans l’ouvrage, bien étayées scientifiquement, apportent un éclairage neuf en croisant des savoirs multidisciplinaires. Elles peuvent inciter chacun à adopter, en toute connaissance de cause, des comportements bénéfiques et devenir ainsi acteur de sa santé. Prendre soin de son sommeil, c’est mieux vivre.
El documento discute la innovación sostenible y cómo crear valor para el cliente. La innovación sostenible debe ser disruptiva, aportar valor medible, perdurar en el tiempo, transformar nuestra forma de vida, generar riqueza y empleo, e hibridar conocimientos diferentes. También debe servir de base para otras innovaciones. El documento luego analiza los desafíos globales como el aumento de la población, el envejecimiento, las enfermedades crónicas y el cambio climático, y cómo esto crea un entorno competitivo complejo y
Este documento presenta el plan de estudios para el curso de Gestión y Utilización de Redes. El curso dura 4 créditos y consta de 48 horas de clases y 16 horas de prácticas. Los estudiantes aprenderán sobre la administración, control y despliegue de redes a través de clases, proyectos grupales, exámenes y herramientas prácticas. El curso cubre temas como monitoreo de redes, análisis de tráfico, seguridad y tendencias actuales, preparando a los estudiantes para car
ème VAGUE 2015 du «#FONCIASCOPE DE L’HABITAT» DE FONCIA
SONDAGE REALISÉ PAR BVA, EN PARTENARIAT AVEC RTL
«L’encadrement des loyers»
«Près de 8 Français sur 10 soutiennent le dispositif d’encadrement du prix des loyers parisiens, mais une majorité d’entre eux souligne également les risques que la mesure fait peser sur l’investissement locatif»
www.foncia.fr
Voici un diaporama qui vous suggère quelques sorties intéressantes qui peuvent être faites sur la ville de Nantes.
Il s'adresse davantage à des personnes qui ne connaissent pas ou peu la ville.
En effet, il est fait allusion à des sites renommés à Nantes, il est donc probable que les "Nantais de souche" les connaissent déjà.
Même s'il peut être parfois charmant de redécouvrir certaines places !
P.S : Des informations complémentaires sont disponibles dans l'onglet "Notes".
Bon visionnage !
: Comment mieux dormir : Comment bien dormir ? Des conseils pratiques et efficaces. Vous avez encore passé une nuit blanche ? Beaucoup de gens ont du mal à s’endormir. Souvent, c’est le stress et les soucis qui nous privent d’une nuit de repos bien méritée.
[GUIDE] Vigilance sommeil - Guide prévention et santé AG2R LA MONDIALE
Guide de sensibiliation aux troubles du sommeil.
Nous passons, en moyenne, 25 années de notre vie à dormir.
L’évolution des rythmes de vie peut engendrer une diminution des temps de sommeil voire une détérioration de la qualité de ce temps de repos et de récupération.
Pourquoi est-il important de bien dormir ?
Quels sont vos besoins de sommeil ?
Quand faut-il consulter ?
Des élélements de réponse ici.
Comment s'organise le sommeil? Pourquoi s'endort -on? Les gens du matin et du soir. Courts et long dormeurs . Le sommeil est une histoire individuelle.
Un guide publié par lINSV institut national du sommeil et de la Vigilance qui donne les clés pour bien comprendre le rôle et le fonctionnement du Sommeil.
Un guide pratique relayé pour aider plus de personnes à mieux dormir dans le cadre d'une action de sponsoring des brochures d’information, de l'INVS comme par exemple la collection les Carnets du Sommeil.
#SOMMEIL #SANTE ❤️
Chers membres, voici un article intéressant issu d'une #itw du Pr Pierre Phillip, Chef du service universitaire de sommeil du CHU de Bordeaux, pour la sortie de son livre Antifatigue le 2 septembre 2020.
La santé liée au sommeil est le grand défi du 21e siècle.
Nous avons aujourd’hui la certitude que le sommeil influence directement notre corps et agit sur l’ensemble de nos organes, du coeur aux poumons, en passant par le cerveau et le système immunitaire.
Je rajoute un article complémentaire sur les liens entre l'Histoire et les différents types de fatigue.
diaporama découverte des rythmes du sommeil
rôle du sport, caféine, sieste...
modification des rythmes chez la personne agée
consignes pour bien s'endormir
Ce diaporama fait le point sur l’évolution du sommeil avec l’âge, bouscule quelles idées reçues et apportent des conseils pour toujours garder un bon sommeil.
Petit, moyen ou gros dormeur nous avons tous besoin d’un sommeil réparateur. Le sommeil est bien sûr un sujet de rêve et de nuits blanches pour les chercheurs qui ont élucidé bien des questions sur la biologie du sommeil et ses dérèglements. Les réponses apportées par leurs travaux nous ont appris l’importance à la fois de nos comportements et de facteurs (bio)chimiques qui conditionnent notre exploration du pays de Morphée : habitudes de vie, horloge biologique, sérotonine, mélatonine, etc.
21 techniques pour s’endormir et se réveiller en pleine formeOlivier CHARLES
Lorsque vous passez une mauvaise nuit de sommeil, vous devenez ensuite plus lent, moins créatif, plus stressé, et vous fonctionnez en deçà de vos capacités. Des techniques pour s’endormir plus facilement s’imposent.
Cette présentation va vous fournir des stratégies que vous allez pouvoir mettre immédiatement en pratique.
#SOMMEIL #SANTE ❤️
✅ Un dossier sur le sommeil, les troubles, les répercussions sur la santé, les éléments perturbateurs et comment apprivoiser ses nuits.
Bien évidemment, l'hygiène de vie, l'activité physique, l'alimentation et la relaxation sont des éléments-clés.
3. 1) Introduction
•
L’homme dort en moyenne un tiers de son existence.
•
Loin d’être une perte de temps, le sommeil est le garant de notre bon
équilibre physique et psychique.
•
Bien dormir constitue la base d’une bonne santé, et du dynamisme
quotidien.
•
Cependant la durée du sommeil diffère profondément selon
les individus.
•
La quantité de sommeil nécessaire à chacun dépend de l’activité fournie,
de la dureté des conditions de travail, de l’importance des soucis et des
habitudes de vie.
4. 2) Combien de temps faut-il dormir ?
Plus l’individu est jeune, plus il doit dormir Longtemps:
• Nouveau né : 18 - 20 heures
• À 6 mois : 13 - 14 heures plus 3 ou 4 sommes d’une heure
dans la journée en plus du sommeil de la nuit.
• À 2 ans : 12 - 13 heures plus un somme diurne de deux heures
• À 4 ans : 10 - 12 heures de sommeil nocturne
• Adolescent : 9 heures
• Adulte : 7 - 9 heures
• Le vieillard : 5 - 7 heures
5. www.jexpoz.com
3) Les différentes phases du sommeil
• Le sommeil est composé d’une multitude de phases qui se
répètent quatre à cinq fois par nuit.
• Il se découpe en cycles d’environ 90 minutes.
• Pendant le sommeil, le cerveau émet des ondes qui
correspondent à ces différentes phases qui sont :
- L’endormissement
- Le sommeil lent
- Le sommeil paradoxal
- La latence
6. Phase 1 : L’endormissement
•
Le début de la phase d'endormissement va se caractériser par une
impression de fatigue et de ralentissement. Nous connaissons tous ce
moment ou nous avons tendance à fermer les yeux et à soupirer. En réalité,
notre cerveau est en train de passer en phase de "mise en veille".
•
Les muscles se relâchent, et la température du corps chute d’un demi
degré, atteignant son niveau minimal au plus profond du sommeil vers 3 4 heures du matin ( chez la majorité des individus ).
•
En revanche, la croissance ainsi que la cicatrisation des plaies s’accélère.
En d’autres termes, le corps endormi s’occupe des travaux d’entretien et de
réparation.
7. Phase 2 : Le sommeil lent
•
Le sommeil lent est appelé ainsi car les "ondes" électriques émises par le
cerveau sont lentes et tranquilles.
•
Le sommeil lent est lui-même constitué de 4 phases progressives :
1. Vous vous trouvez dans un état de quasi inconscience. On vous
réveille facilement. Et si c'est le cas, vous répondez en soupirant que
vous vous endormiez.
2. Vous êtes endormi, mais encore dans un sommeil lent et léger. On
vous réveille toujours facilement.
1. Vous allez devenir plus difficile à réveiller. Vous entrez dans un
sommeil profond. Les ondes s'amplifient encore.
1. Les ondes électriques émises par votre cerveau sont maintenant très
amples. Vous êtes dans un sommeil très profond. Quiconque voudrait
vous réveiller devrait vous secouer.
8. Phase 3 : Le sommeil paradoxal
•
Vos yeux se mettent à bouger dans tous les sens. On observe des petits
mouvements corporels saccadés. Vos yeux s’agitent de droite à gauche
comme si l’on regardait un paysage défiler. Votre respiration est elle aussi
saccadée.
•
C'est à ce moment que vous rêvez le plus. Et pourtant, vous ne bougez pas.
Car une puissante déconnexion a lieu à la base de votre cerveau.
Heureusement, sinon, vous casseriez tout autour de vous. C'est pour cela
que l'on parle de sommeil paradoxal!
•
Et cette phase va durer une dizaine de minutes, avant de repartir pour un
nouveau cycle complet.
9. Phase 4 : La latence
•
La latence est la dernière phase du cycle du sommeil.
•
C’est cette phase qui détermine si la personne se réveille ou si celle-ci va
recommencer un nouveau cycle de sommeil complet.
•
Dans cette phase nous sommes très sensibles à ce qui se passe autour de
nous, c’est un sommeil léger.
10. Récapitulatif des différentes phases
Endormissement
5 à 10 minutes
Vous ressentez l'engourdissement et vous
vous détendez
Sommeil lent très Léger
10 minutes
Vous éprouvez une sensation de
flottement mental. Le coeur et la
respiration ralentissent
Sommeil lent léger
20 minutes
Vous entendez encore mais vous ne
comprenez plus
Sommeil lent Profond
30 minutes
Vous êtes coupé du monde extérieur. Le
relâchement musculaire est total
Sommeil lent très Profond 40 minutes
Vous êtes dans la phase du sommeil le
plus intense, réparateur de la fatigue
physique
Sommeil paradoxal
Vous rêvez. Votre cerveau recharge ses
batteries et enregistre ce que vous avez
appris dans la journée
Latence
10 à 15minutes
Vous vous réveillez ou vous repartez
pour un nouveau cycle de sommeil
11. 4) Les rêves
•
Tout le monde rêve pendant le sommeil paradoxal. Le fait de se souvenir
ou non de ses rêves dépend essentiellement du moment auquel on se
réveille.
•
Les personnes qui se réveillent au milieu d’une phase de sommeil rapide se
souviennent parfaitement de leurs rêves et peuvent les décrire en détail.
Réveillées dix minutes plus tard, peu d’entre elles se souviennent même
d’avoir rêvé.
•
•
•
Voilà pourquoi les rêves dont on se souvient le mieux sont ceux que l’on a
fait juste avant de se réveiller.
Le cerveau passe par une dernière phase plus longue de sommeil paradoxal
juste avant l’éveil, période la plus propice aux rêves.
12. 5) Le manque de sommeil
•
Nous avons tous besoin de dormir. Un manque de sommeil peut provoquer
des troubles psychiques :
- On ressent alors une grande fatigue, avec des difficultés à se concentrer.
- Si la situation perdure, elle peut entraîner des mots de tête, des pertes de
mémoire, des vertiges, de l’agressivité et un comportement dépressif.
•
Quand le manque de sommeil prend un caractères chronique,la personne
devient vulnérable à des infections ou à d’autres maladies. Elle peut même
souffrir d’hallucinations visuelles, auditives, olfactives et tactiles.
13. 6) Quelques maladies du sommeil
•
L’apnée du sommeil : elle se caractérise par une réduction ou une
interruption significative de la respiration.
•
L’insomnie : elle est caractérisée par une difficulté à s’endormir ou par des
réveils fréquents ou prolongés au cours de la nuit.
•
La narcolepsie : Il s'agit d'une maladie du sommeil caractérisée par des
accès d'endormissement incontrôlables pendant la journée. De plus certains
patients peuvent avoir une cataplexie, une paralysie du sommeil.
•
La cataplexie : Un des symptômes de la narcolepsie qui est une faiblesse
musculaire brutale apparaissant au moment des émotions fortes : colère,
peur, rire...
15. 7) Conclusion
• Le sommeil est un phénomène dans lequel vous êtes extrêmement
actif.
• 4 à 6 fois par nuit, vous allez traverser 4 phases de sommeil à ondes
lentes, et 1 phase de sommeil paradoxal.
• Le sommeil est profondément lié à la récupération physique, à notre
bonne santé, à la qualité de notre système immunitaire, à la
récupération psychologique, et à la mémorisation à long terme.
16. 7) Conclusion (suite)
• Quelques habitudes a prendre :
- Évitez par exemple de regarder un film d'horreur avant d'aller
dormir. Vous aurez du mal à calmer votre système de vigilance qui
risque de rester en état d'alerte.
- Tentez, le soir, d'effectuer des activités relaxantes. Vous laisserez
ainsi beaucoup plus facilement le sommeil arriver.
- Et quand vous ressentez la fatigue, c'est que votre organisme
souhaite se mettre en veille. Sauf nécessité, ne tentez pas de le
contrecarrer.
Prenez le train quand il passe, pas quand il est passé!
17. 8) Bibliographie
• Apprenez à bien dormir - Science & Vie N°220 – Magazine Hors série
• Sommeil et rêves - Encyclopédie Notre Monde - Édition
ATLAS
• Comment dormir – Encyclopédie - Tout l’univers - Tome 8
• Le sommeil Humain – O.Benoit J.Foret – Édition MASSON
• La narcolepsie - http://sommeil.univ-lyon1.fr - éléments de
cours en ligne sur le livre précédent
• Graphique ondes du cerveau - Guide - www.doctissimo.fr
• Tableau phases du sommeil - Article - www.Lentreprise.com
www.jexpoz.com
18. 9) Lexique
• Psychique : qui est relatif à l’esprit
• Corporel : qui est relatif au corps
• Olfactif : en rapport avec l’odorat
• Paradoxal : Se dit de la phase du sommeil durant laquelle on
rêve
• Diurne : Opposé a nocturne