Go To Sleep!

How much do we really know about sleep....?

 

Non-Rem (NREM) sleep consists of three stages of sleep, each deeper than the last

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.

The Stages of Sleep

NREM

Stage N1 (Transition to sleep) – This stage lasts about five minutes. Your eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.

Stage N2 (Light sleep) – This is the first stage of true sleep, lasting from 10 to 25 minutes. Your eye movement stops, heart rate slows, and body temperature decreases.

Stage N3 (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. In this deepest stage of sleep, your brain waves are extremely slow. Blood flow is directed away from your brain and towards your muscles, restoring physical energy.

REM

REM sleep (Dream sleep) – About 70 to 90 minutes after falling asleep, you enter REM sleep, where dreaming occurs. Your eyes move rapidly, your breathing shallows, and your heart rate and blood pressure increase. Also during this stage, your arm and leg muscles are paralyzed.

 

Adults (18+) should be getting at least 7.5-9 hours of sleep a night!!

Think six hours of sleep is enough? Think agin!

Researchers at the University of California, San Francisco discovered that some people have a gene that enables them to do well on six hours of sleep a night.

This gene, however, is very rare, appearing in less than 3% of the population. For the other 97% of us, six hours doesn’t come close to cutting it.

Signs of sleep deperivation:

  • 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

 

So STOP doing homework or whatever and go to sleep!

 

Tips for getting better sleep

1. Keep a regular sleep schedule. Consistency is vital

  • Set a regular bedtime

  • Wake up at the same time everyday

  • Nap to make up for lost sleep

  • Fight after-dinner drowsiness

2. Naturally regulate you sleep-wake cycle

  • Increase light exposure during the day

  • Turn of your television and computer at night

  • Sleep in a competely dark room

3. Create a relaxing bedtime routine

  • Keep noise down

  • Keep the room cool

  • Make sure your bed is comfortable

4. Eat right and get regular exercise

  • Stay away from big meals at night

  • Avoid alcohol before bed

  • Cut down on caffeine

  • Avoid drinking too many liquids at night

  • Quit smoking

Click the picture to learn quick facts about sleep

Here a fun little quiz presented by the National Sleep Foundation. Click the link to take the quiz

http://sleepfoundation.org/node/3493/take?quizkey=0d546557e0dfe7ec37ca38fc8e263e5a

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