What is sleep?
Sleep is a state of mind that involves muscle relaxation reduced interaction with surroundings and minimal sensory activity.
What happens when we sleep?
Well, when we sleep we go through cycles of sleep which lasts about 90 to 110 minutes.
Each cycle has 2 different States of sleep and 4 stages of sleep
The 2 states of sleep are often classified as
NREM – Non REM has 3 Stages
REM – Rapid Eye Movement HAS ONLY 1 Stage of Sleep
Non REM (NREM) stages are typically noted as N1 to N3.
Stage N1 is a light sleep where you drift in and out of sleep and can be awakened easily. The eyes move slowly and muscle activity slows. During the stage brain waves usually have an alpha wave appearance as shown on this chart. Stage N1 accounts for five to 10% of sleep in.
Stage N2 sleepers become harder to awaken muscular activity decreases even more and conscious awareness disappears completely. Brain waves take on a theta wave pattern with sleep spindles and K complexes appearing on the brainwave chart. Sleep spindles are believed to be periods where the brain is trying to keep the sleeper in a tranquil state. Researchers believe that these spindles are associated with the refreshment of our ability to learn.
K complexes are large waves and often occur after an environmental stimulus such as the sound in the bedroom. 45% to 55% of sleep is in Stage N2.
Stage N3 slow brain waves called delta waves to begin to appear. As this stage goes on the brain produces almost exclusively delta waves. This is considered a deep sleep where there is no eye movement or muscle activity.
People awaken from this stage do not adjust immediately as this stage continues it is made up almost entirely of Delta waves and it is believed that this stage is the most restful form of sleep. Stage N3 accounts for about 15 to 25 percent of sleep.
In the REM stage muscles become paralyzed heart rate and breathing become more rapid and irregular and the eyes jerk rapidly. Brain waves increase to a pattern that is similar to that of someone who is awake.
20 to 25% of sleep is spent in the REM stage.
As stated earlier a sleep cycle usually lasts 90 to 110 minutes and then the sleeper cycles through the stages again.
But the earlier sleep cycles have shorter REM sleeps and longer periods of deep sleep. Whereas later in the night REM periods lengthen and deep sleep decreases.
So how much sleep do we need?
The chart on your screen lists the sleep recommendations based on age. These are the recommendations from the National Sleep Foundation.
As you can see the sleep range for adults ranges from 7 to 9 hours, however, there are adults that can function on 6 hours and there are some that need 10 hours.
Women in the first three months of pregnancy often need several more hours than usual and the amount needed increases if you have been deprived in previous days.
Now let’s take a look at some of the effects of lack of sleep
Lack of sleep has been linked to obesity type 2 diabetes cardiovascular disease hypertension and poor immune function.
It can also lead to car accidents, learning deficiency, lower sex drive, depression, decreased memory, ages your skin, more impaired judgment, and less productivity at work or school.
Not only this. Know How your Brain can also get affected when you don’t take a proper sleep or can say that if take less sleep of 5 to 6 Hours.
Oversleeping can also be problematic
Research suggests oversleeping can lead to weight gain, headaches, depression, heart disease,e and back pain.
So what are the benefits of consistent quality sleep?
Good quality sleep has been shown to improve memory decrease, stress decreasing, anxiety increased, creativity, and increase athletic performance.
During deep sleep growth hormone is released which stimulates tissue growth and muscle repair
There are many experts that believe getting enough high-quality sleep is just as important to health and well-being as nutrition and exercise.
How do we get good quality sleep?
It’s often hard to get a good night of sleep some things that have been shown to increase the quality of sleep include regular exercise, creating a good sleep environment such as having a pleasant room temperature and maybe having a soothing sound with soft music or a fan running avoiding caffeine avoiding alcohol and sleeping pills as they both Candice RUP sleeping patterns having a relaxed period prior to sleep with no stressful Affairs and not watching TV in bed as it can increase alertness,