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Sleep
From TipThePlanet
When you're in a rush to meet work, school, family, or household responsibilities, do you cut back on your sleep? Like many people, you might think that sleep is merely a "down time" when the brain shuts off and the body rests. Think again.
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[edit] What is sleep
- Sleep was long considered just a uniform block of time when you are not awake.
- Thanks to sleep studies done over the past several decades, it is now known that sleep has distinctive stages that cycle throughout the night.
- Your brain stays active throughout sleep, but different things happen during each stage.
- For instance, certain stages of sleep are indeed for us to feel well rested and energetic the next day, and other stages help us learn or make memories.
- In brief, a number of vital tasks carried out during sleep help maintain good health and enable people to function at their best.
- On the other hand, not getting enough sleep can be dangerous-for example, you are more likely to be in a car crash if you drive when you are drowsy.
[edit] How much sleep is enough
- Sleep needs vary from person to person, and they change throughout the lifecycle. Most adults need 7-8 hours of sleep each night.
- Newborns, on the other hand, sleep between 16 and 18 hours a day, and children in preschool sleep between 10 and 12 hours a day.
- School-aged children and teens need at least 9 hours of sleep a night.
- Some people believe that adults need less sleep as they get older.
- But there is no evidence to show that older people can get by with less sleep than younger people. As people age, however, they often get less sleep or they tend to spend less time in the deep, restful stages of sleep.
- Older people are also more easily awakened.
[edit] Why sleep is good for you and skimping on it isn't
- Does it really matter if you get enough sleep? Absolutely! Not only does the quantity of your sleep matter, but the quality of your sleep is important as well.
- People whose sleep is interrupted a lot or is cut short might not get enough of certain stages of sleep.
- In other words, how well rested you are and how well you function the next day depend on your total sleep time an dhow much of the various stages of sleep you get each night.
[edit] Performance
- We need sleep to think clearly, react quickly, and create memories. Inf act, the pathways in the brain that help us learn and remember are very active when we sleep.
- Studies show that people who are taught mentally challenging tasks do better after a good night's sleep. Other research suggests that sleep is needed for creative problem solving.
[edit] Mood
- Sleep also affects mood. Insufficient sleep can make you irritable and is linked to poor behavior and trouble with relationships, especially among children and teens.
- People who chronically lack sleep are also more likely to become depressed.
[edit] Health
- Sleep is also important for good health. Studies show that not getting enough sleep or getting poor quality sleep on a regular basis increases the risk of having high blood pressure,
[edit] Signs and symptoms of sleep deprivation and lack of sleep
If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you.
How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be wide-awake, fully alert, and firing on all cylinders. It feels normal to get sleepy when you’re in a boring meeting, struggle through the afternoon slump, or doze off after dinner. But the truth is that it’s only “normal” if you’re sleep deprived.
[edit] You may be sleep deprived if you...
- Need an alarm clock in order to wake up on time.
- Rely on the snooze button.
- Have a hard time getting out of bed in the morning.
- Feel sluggish in the afternoon.
- Get sleepy in meetings, lectures, or warm rooms.
- Get drowsy after heavy meals or when driving.
- Need to nap to get through the day.
- Fall asleep while watching TV or relaxing in the evening.
- Feel the need to sleep in on weekends.
- Fall asleep within five minutes of going to bed.
While it may seem like losing sleep isn’t such a big deal, sleep deprivation has a wide range of negative effects that go way beyond daytime drowsiness.
[edit] The effects of sleep deprivation and chronic lack of sleep
- Fatigue, lethargy, and lack of motivation
- Moodiness and irritability
- Reduced creativity and problem-solving skills
- Inability to cope with stress
- Reduced immunity; frequent colds and infections
- Concentration and memory problems
- Weight gain
- Impaired motor skills and increased risk of accidents
- Difficulty making decisions
- Increased risk of diabetes, heart disease, and other health problems
[edit] The Stages of Sleep
All sleep is not created equal. Sleep unfolds in a series of recurring sleep stages that are very different from one another in terms of what’s happening beneath the surface. From deep sleep to dreaming sleep, they are all vital for your body and mind. Each stage of sleep plays a different part in preparing you for the day ahead.
[edit] Non-REM
(NREM) sleep consists of four stages of sleep, each deeper than the last.
- Stage 1 (Transition to sleep) – Stage 1 lasts about five minutes. Eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.
- Stage 2 (Light sleep) – This is the first stage of true sleep, lasting from 10 to 25 minutes. Eye movement stops, heart rate slows, and body temperature decreases.
- Stage 3 (Deep sleep) – You’re difficult to awaken, and if you are awakened, you do not adjust immediately and often feel groggy and disoriented for several minutes.
- Stage 4 (More intense deep sleep) – The deepest stage of sleep. Brain waves are extremely slow. Blood flow is directed away from the brain and towards the muscles, restoring physical energy.
[edit] REM
(Rapid Eye Movement) sleep is when you do most active dreaming. Your eyes actually move back and forth during this stage, which is why it is called Rapid Eye Movement sleep.
- REM sleep (Dream sleep) – About 70 to 90 minutes after falling asleep, you enter REM sleep, where dreaming occurs. Eyes move rapidly. Breathing is shallow. Heart rate and blood pressure increase. Arm and leg muscles are paralyzed.
[edit] Get a good night's sleep
Like eating well and being physically active, getting a good night's sleep is vital to your well-being.
- Stick to a sleep schedule. Go to bed and wake up at the same time each day-even on the weekends.
- Exercise is great but not too late in the day. Avoid exercising closer than 5 or 6 hours before bedtime.
- Avoid caffeine and nicotine. The stimulating effects of caffeine in coffee, cola, tea, and chocolate can take as long as 8 hours to wear off fully. Nicotine is also a stimulant.
- Avoid alcoholic drinks before bed. A "nightcap" might help you get to sleep, but alcohol keeps you in the lights stages of sleep. You also tend to wake up in the middle of the night when the sedating effects have worn off.
- Avoid large meals and beverages late at night. A large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause you to awaken frequently to urinate.
- Avoid medicines that delay or disrupt your sleep, if possible. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns.
- Don't take naps after 3 p.m. Naps can boost your brain power, but late afternoon naps can make it harder to fall asleep at night. Also keep naps to under an hour.
- Relax before bed. Take time to unwind. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
- Take a hot bath before bed. The drop in body temperature after the bath may help you feel sleepy, and the bath can help relax you.
- Have a good sleeping environment. Get rid of anything that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom. Also, keeping the temperature in your bedroom on the cool side can help you sleep better.
- Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day.
- Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20 minutes, get up and so some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.
- See a doctor if you continue to have trouble sleeping. If you consistently find yourself feeling tired or not well rested during the day despite spending enough time in bed at night, you may have a sleep disorder. Your family doctor or a sleep specialist should be able to help you.
[edit] How to sleep well
Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake.
- Sleep only when sleepy - This reduces the time you are awake in bed.
- If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy - Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
- Don't take naps - This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
- Get up and go to bed the same time every day - Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
- Refrain from exercise at least 4 hours before bedtime - Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
- Develop sleep rituals - It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
- Only use your bed for sleeping - Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
- Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed - Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.
- Have a light snack before bed - If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.
- Take a hot bath 90 minutes before bedtime - A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.
[edit] Tips for getting and staying out of sleep debt
While you can’t pay off sleep debt in a night or even a weekend, with a little effort and planning, you can get back on track.
- Aim for at least 8 hours of sleep every night. Make sure you don’t fall farther in debt by blocking off a minimum of 8 hours for sleep each night. Consistency is the key.
- Settle short-term sleep debt with an extra hour or two per night. If you lost 10 hours of sleep, pay the debt back in nightly one or two-hour installments.
- Keep a sleep diary. Record when you go to bed, when you get up, your total hours of sleep, and how you feel during the day. As you keep track of your sleep, you’ll discover your natural patterns and get to know your sleep needs.
- Take a sleep vacation to pay off a long-term sleep debt. Pick a two-week period when you have a flexible schedule. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you continue to keep the same bedtime and wake up naturally, you’ll eventually dig your way out of debt and arrive at the sleep schedule that’s ideal for you.
- Make sleep a priority. Just as you schedule time for work and other commitments, you should schedule enough time for sleep. Instead of cutting back on sleep in order to tackle the rest of your daily tasks, put sleep at the top of your to-do list.
[edit] Links
http://www.medicinenet.com/sleep/page3.htm
