Well-known information New information New vocabulary Our sleep is made up of 90- The first 2-5 minutes of sleep Derail – подрывать, пустить minute sleep cycles with 4 is a stage 1. Stage 2 comes под откос stages each. A nap can next for about 30 minutes. In Sleep spindles – сигма-ритм include full sleep cycles or that period body temperature Synapse - синапс (место just a few stages. drops, muscle relax, heart rate контакта между двумя become more regular. нейронами или Sleep spindles – rapid bursts между нейроном и of neural activity. получающей сигнал Stage 3 (slow wave sleep) эффекторной клеткой. lasts 20 to 30 minutes and at Служит для передачи that time the deepest sleep нервного импульса occurs. Then goes REM между двумя клетками) sleep, which lasts about 10 to Inhibition – торможение, 20 minutes in a nap. On this сдерживание stage the brain becomes more Amygdala and cingulate active. The end of REM cortex – миндалевидное signals – the completion of a тело и поясная кора sleep cycle. Groggy – непрочный, The nap can make you feel шаткий, пьяный better only under certain circumstances. First of all, it depends on how many stages of sleep was included in your nap. Stage 3 is the most difficult stage to wake up from though it has some cognitive benefits. During the REM sleep we can see bizarre dreams. It may be easier to wake up from the REM stage as the brain activity during REM is closer to waking. Secondly, the time of day also matters. Morning naps are dominated by REM, midday naps have about equal parts of REM and deep sleep, and evening naps contain more deep sleep. People are divided into nappers and non-nappes. Nappers can move between stages easier. Madhumita Murgia How stress affects your brain https://www.ted.com/talks/madhumita_murgia_how_stress_affects_your_brain
Madhumita Murgia How stress affects your brain
Well-known information New information New vocabulary Stress can be handy for a Chronic stress can affect Endocrine glands – burst of extra energy and brain size, its structure and эндокринная система focus (in sport, for example). how it functions right down Wreak – приносить, Hippocampus is the part of to the level of genes. наносить, обрушить the brain associated with HPA (hypothalamus pituitary Havoc – опустошение, learning, memories, and adrenal axis) controls our разорение, хаос stress control. body reaction to stress. In Epigenetics – эпигенетика The most powerful weapons stress situation it releases (изучает наследуемые against chronic stress are cortisol. But high level of изменения активности exercise and meditation. cortisol over long periods of генов во время роста и time wreak havoc on your деления клеток — brain. изменения синтеза белков, Amygdala is a brain fear вызванных механизмами, center. And as levels of не изменяющими cortisol rise, electric signals последовательность in the hippocampus нуклеотидов в ДНК) deteriorate. The hippocampus also inhibits the activity of the HPA axis, so when it weakens, so does your ability to control your stress. Moreover, cortisol can make your brain shrink in size. Chronic stress can make it harder for you to learn things and it also set the stage for mental problems. The effects of stress may filter right down to your brain's DNA. The experiment showed that the epigenetic changes were passed down to many generations of rats.
Well-known information New information New vocabulary Insomnia is the world’s most Some long-term conditions Hijack – похищать, common sleep disorder. like respiratory disorders, захватить Experiencing insomnia may gastrointestinal problems, and Adrenocorticotropic lead to experiencing anxiety many others can overpower hormones - and depression. fatigue. And the bedroom can адренокортикотропный Good sleep practices can help start to carry associations of гормон rebuild your relationship with restless nights. Insomniacs Jolt – трясти, встряхивать bedtime. Only use your bed are stressed before the night Hyperarousal – for sleeping. Avoid bright so cortisol and гипервозбуждение lights at night to help tell adrenocorticotropic hormones Circadian rhythm - your body that it is time for course through the циркадный ритм sleep. bloodstream, increasing heart (биологические часы rate and blood pressure, and орагнизма) jolting the body into DSPD (delayed sleep phase hyperarousal. In this disorder) – синдрома condition, the brain is hunting задержки фазы сна for potential threats, making Sync - синхронизация it impossible to ignore any slight discomfort or nighttime noise. Cerebral glucose is our brain’s primary source of energy. And during healthy sleep our body tries to save this glucose for waking hours. Adrenalin that prevents sleep for insomniacs makes it impossible to save this energy during sleep. It makes insomniacs waking in a state of exhaustion and stress. 8% of patients diagnosed with chronic insomnia are actually suffering from a less common genetic problem called delayed sleep phase disorder, or DSPD. People with this diagnosis can have their own delayed schedule.
