Phases of deep sleep

Some of our body cells are highly active during deep sleep. During this time, the body processes a particularly large number of proteins in order to repair damage to the cells and to form new ones. Permanently too short or completely missing Phases of deep sleep deprive the body of the chance to regenerate and open doors for metabolic diseases, premature aging processes and disorders of the body's own defenses up to autoimmune disorders and cancer.

What are deep sleep phases?

Immediately after the 20-30-minute sleep phase, the first deep sleep begins, which at 30-60 minutes is considered the longest and most regeneration-intensive phase.

People have five phases of sleep, phases 3 and 4 of which are deep sleep. We don't dream during this time. In phase 1 and 2 we fall asleep or sleep is superficial. The five sleep phases are repeated up to 6 times in the same order: phase 1, 2, 3, then vice versa 4, 3, 2, and at the end each REM. This happens over the 7-8 hours that a healthy sleeper needs.

A complete cycle is always around an hour and a half long. Immediately after the 20-30-minute sleep phase, the first deep sleep begins, which at 30-60 minutes is considered the longest and most regeneration-intensive phase. Towards morning the last deep sleep only lasts a few minutes. REM sleep phases, on the other hand, are longest in the morning hours. Such a REM dream phase follows each deep sleep phase.

Function & task

Sleep takes up a third of a person's life. If this sleep is missing, we quickly recognize consequences such as exhaustion, irritability and lack of concentration.

During deep sleep, the body repairs most of the important cell structures and organs. The body's defenses produce important immune substances. Physically active people and people with a fast metabolism usually have longer periods of deep sleep, which are popularly considered a fountain of youth, as is the case with the well-known beauty sleep.This is definitely justified in the medical sense.

Vital body functions such as muscle tension and breathing, heartbeat, blood pressure or body temperature get mixed up when there is no or too short deep sleep. The hormones and the metabolism need the natural rhythm of mindfulness and sleep, of rest and activity.

Blood pressure, digestive activity and muscle tension decrease when we sleep. Blood pressure and body temperature drop, especially during deep sleep. Growth hormones are released, which stimulate cell repair and stimulate and strengthen the immune system.

At the same time, what has been learned and impressions from the short-term memory are copied into the cerebral cortex, the intermediate memory is emptied again, so to speak, and made ready for new experiences. Relevant items are sorted and reactivated during rest periods.

In the morning - imperceptibly and naturally to us - the entire body system is strengthened. Deep sleep thus promotes our well-being, improves our ability to concentrate and learn, and strengthens our immune system.

Deep sleep is a short vacation for body and soul. The muscles relax, blood pressure and circulation are reduced, and the stress hormone cortisol is the lowest compared to other phases of sleep.

In phase 5, the dream sleep REM, the muscle tone is then maximally relaxed, the eyes flutter and roll and people dream. Falling asleep and light sleep phases are short, lasting only 10, 20 or 30 minutes.

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Illnesses & ailments

When there is a lack of sleep, the level of the stress hormone cortisol increases in the blood. If a person has a permanent lack of sleep or a very irregular sleep duration or even falling asleep, this can already have a negative effect on the body's defenses, because too much cortisol at night means constant stress. This damages the adrenal cortex and thus directly affects the metabolism.

The next consequence can be insulin release and sugar metabolism, which regulate the body's ability to handle glucose. In short phases of raising children and the interrupted night sleep due to illness, you can already feel these effects, which regenerate as soon as the critical phase is over. If the condition persists, however, health disorders creep in.

Persistent lack of sleep can be linked to weight gain and an increased risk of developing diabetes. The total turnover is reduced, the glucose metabolism can be permanently disturbed, which leads to an unbridled appetite, especially for high-calorie foods. The vicious circle begins. Even after a week of shifts with less than six hours of sleep per night, more than 700 genes are damaged per night.

Lack of deep sleep is a risk factor for obesity and many metabolic disorders. This means that harmonious body processes are sensitively disturbed to maintain an energy balance. The natural feeling of appetite or hunger, the balance of energy supply and energy consumption quickly turn into the areas of type 2 diabetes mellitus in the case of sleep deprivation.

With very long sleep deprivation people have hallucinations, personality disorders or depression and even thoughts of suicide.

With old age, however, the deep sleep phases naturally decrease. This is not a cause for concern, as the midday nap is a wonderful break in between for older people and the overall activity decreases somewhat. This means that less night sleep is required. However, if you want to be active and lively into old age with maximum health, you would do well to lovingly care for yourself and your healthy deep sleep phases.

A lack of deep sleep can have the following effects: