Sleep your way to the top. Improving your sleep quality you can improve your health, enhance your judgment, balance your mood, and even increase sensory perception.

Improving your sleep quality you can improve your health, enhance your judgment, balance your mood, and even increase sensory perception.

When you first fall asleep, you enter the quiet sleep phase. This is when your body “let’s go”, your brain is at its most inactive and your heart and circulation are under less stress than when you’re awake. The first part of quiet sleep should only last a few minutes, if you are healthy. The second part follows in uninterrupted blocks of about 30 minutes. This is your deepest sleep of the night.

Delta sleep, also known as body sleep, comes in blocks of 1.5-2 hours, during which you swing from deep to light sleep (when you are most easily woken up).

It is the delta sleep phase that is crucial for physical activity. During deep delta sleep, an increased blood supply to the muscles repairs any damage you’ve done to your body during the day. But the good news is, with one subsequent night of good sleep, your immune system can get right back in action. REM (rapid eye-movement) is the period when you dream most vividly. This recurring period lasts about 30 minutes, and gets longer and closer together towards the end of the night. REM is known as brain sleep.

Task 1. Make a plan of the text (time for preparation - 1 min., for answering - 1 min.).

Task 2. Translate the 3d paragraph of the text (time for preparation - 3 min., for answering - 1 min.).

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