You probably had enough N3 sleep if you woke up feeling energized and refreshed this morning. N3 is the third stage, and it’s the most restorative and deepest of the four stages of sleep.
N3 is the same as N1 or N2, but it is non-rapid. This stage of sleep occurs around 40 minutes after the normal sleep period ends.N3 episodes are shorter at the beginning of each nightThe process may continue for up to ninety minutes. The N3 stage is where we spend about 20% of our sleep.
Not to be confused with medical advice, the content of Sleepopolis should not be taken as such. You should consult your healthcare provider immediately if you suspect you might have a sleep disorder or other medical condition.
Electroencephalogram (EEG) shows that N3 sleep is marked by a distinctive pattern of brain waves that are synchronized.These brain waves have given N3 the nickname slow-wave sleep.
Significant physiological changes can occur during N3 sleep. These changes may include:
- Release of appetite-controlling or other metabolic hormones
- Reduced blood flow to brain
- Increased blood flow to muscles which allows them to receive oxygenated and restorative nutrients.
- Additional drops in blood pressure and heart beat
- Reduced respiration rate
N2 sleep is characterized by sleep spindles that decrease in N3 sleep.. Although muscles are still active the eyes rarely move. Although dreams may be possible during N3 sleep they are not as vivid and memorable as those that occur during REM.
FAQ
???????????????? :What are sleep spindles?
A:N2 sleep is characterized by a burst in brainwave activity. They look like a spindle made of yarn on EEG. They are believed to be associated learning and declarative memory.
In N3, light and noise are less likely to wake you up than external stimuli like noise or light. Deep sleep is possible during N3 due to reduced blood flow and sensory gating (a process whereby the brain blocks all but the most critical or threatening messages).
If a N3-sleeper is awakened, it can cause confusion and disorientation.. After awakening, recovery of alertness and normal brain function can take up to thirty minutes.
Some behaviors can help promote slow-wave sleep.
- Vigorous daily exercise
- Low-carbohydrate Diet
- Warm bath or sauna
- Meditation
Recovery from sleep deprivation may cause an unusually high level of N3 sleep. However, benzodiazepines such Valium and tri-cyclic antidepressants may lead to a reduction in N3 sleep.
Insufficient N3 sleep may be caused by sleep deprivation, side effects of medication, or insomnia. This could lead to a reduced ability to store and process memories.. A decrease in time spent in N3 could also be linked to depression and epilepsy. People over the age of 65 tend to spend less time in N3 and have fewer sleep-related brain waves than those younger.
Sharp Waves And Delta Waves
N3 sleep is when 20-50% of brain waves convert into the delta pattern. N3 sleep used to be divided into two stages: one with 20-50% delta waves and the other with 50% delta waves.American Academy of Sleep Medicine now has one stage that combines these two stages. It offers varying levels of delta waves activity..
The delta wave that precedes the peak on EEG’s is the first half, or the « down » part of the wave, is when neurons in the brain’s neocortex rest and show minimal activity. The second half represents an up state in which neurons fire rapidly and at high rates.
Neocortex
The brain’s six-layer gray matter is responsible for higher-order functions like language, cognition and sensory perception.
Babys who sleep in N3 are most likely to experience delta waves, the dominant form of brain waves.
Interspersed with high-voltage delta waves from N3 sleep, are surges of what are known as sharp waves.Sharp waves appear to originate from the brain’s hippocampus and the surrounding area. Memory processing. Slow wave sleep is when the brain connects events that appear unrelated. It stores some experiences as memories and discards others.
The N3 waves may be a replay of brain activity that occurred during wakefulness, and then reinforced during sleep during memory formation.Sharpwaves can also be used to compress memories, so that an event is recalled at the speed of firing neurons and not in real-time as it occurred.
Because sharp waves and delta waves are so synchronous they could be especially vulnerable to interruptions by brain disorders like epilepsy.
Slow Wave Sleep And Healing
The brain activity during N3 cannot be explained by external signals that the brain receives during wakefulness.
This activity may indicate communication between neurons, which direct important bodily functions such as breathing and digestion.:
- Energy restoration
- Release hormones
- The process of converting food into protein and other vital nutrients
- Cytokines are produced and released, which aid in fighting infection and inflammation.
FAQ
????????????? :What are cytokines?
A:Cytokines transmit messages between cells. There are many types of cytokines. Some stimulate blood cell production, while others modulate the immune system.
N3 sleep is when healing takes place, as well as the growth of muscle, bones, and other tissues. The brain activity is reduced during N3 sleep, which makes it more blood-available for tissue and muscle repair. The release of adrenal hormones like prolactin, growth hormone and pituitary hormones via delta waves aids in healing.
Researchers believe that sleep evolved to aid the body in fighting infections, especially parasites.Similar processes in the brain stem, hypothalamus and hippocampus appear to activate both sleep and the immune system..
The N3 sleep cycle allows the brain’s glial cells to receive sugar from the central nervous system. Cerebrospinal fluid is also used to cleanse the brain of harmful substances and toxins. The shrinking and expanding glial cells control the flow of this fluid through the brain.
The brain also seems to be free of beta-amyloid through glial cells. Beta-amyloid, a neurotoxin that is implicated in dementia and other neurodegenerative conditions, can be found in the brain. This sticky protein can build up in the brain if the glial cells fail to flush it during N3 sleep. It could increase the risk of Alzheimer’s disease and other cognitive decline-related diseases.
Parasomnias And N3 Sleep
Night terrors, sleep-eating and sleepwalking are all common during the N3 stage. Parasomnias, a type of sleep disorder, is characterized by unusual behaviors, emotions, and movements that occur during sleep, while sleeping, or after waking up.
Parasomnias can be caused by insufficient awakening during N3 sleepThis causes partial arousal in the autonomic nervous systems. Parasomnia sufferers may experience unusual behavior, which can be alarming or disturbing.
Parasomnias can occur in many types during N3 sleep.:
- Confusional arousals
- Sleep paralysis
- Sleepwalking
Sleep Paralysis
Temporary and sometimes frightening incapacity to speak or move while you are awake or asleep.
Sleep sex or sexsomnia are less common parasomnias. This is a condition that involves sex acts occurring during sleep.Exploding head syndrome is a condition that causes an auditory illusion of an explosion, or some other loud sound upon awakening or falling asleep..
It can affect as many as 10% of the world’s population. The symptoms can be severe or frequent. It appears that the condition is not serious and could be related to stress, ear conditions or genetic factors.
SRED is a combination of parasomnia as well as an eating disorder. It is characterised by binging or eating while sleeping. SRED sufferers may not be able to recall episodes or may only remember a part of them.
While the desire for food is normally inhibited by sleep, SRED allows the desire to eat to persist during the N3 stage.. About half of SRED sufferers are affected by a mood disorder or psychiatric condition. People who are clinically obese may be at greater risk of developing SRED.
Parasomnias can also cause unusual, disturbing dreams or perceptions. Night terrors are most common in children under age 5. They tend to disappear over time. As a group, parasomnias are more common in childhood and less in older adolescents or adults.
Last Word From Sleepopolis
We often forget to consider the important functions and unique features of each stage of sleep when we think about sleep. While we may be conscious of our dreams and awakenings during the night, few people consider the unintended effects sleep has on our bodies and health.
N3 sleep is more than a phase of sleep. N3 sleep is when our brains are free from harmful and toxic substances and when we form memories and heal. A good amount of N3 sleep can make us feel more energized and healthier. N3 is essential for our overall health and well-being, just like every stage of sleep.
