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The
Sleep Cycles
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| During
sleep, you usually pass through five phases of sleep:
stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. |
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Stage
1 - Light Sleep. This is the time during which
you can be easily awakened. During this stage, your
eyes move very slowly and muscle activity slows.
Stage
2 - This is the time during which your eye movements
stop and your brain waves (fluctuations of electrical
activity that can be measured by electrodes) become
slower, with occasional bursts of rapid waves.
Stages
3 and 4 - Deep Sleep. This is the time during
which it becomes very difficult to awaken you. If
you are awakened, you may feel groggy and disoriented
for a few minutes. During these stages your brain
waves become very slow. There is no eye movement
or muscle activity.
REM
Sleep - This is the time during which, if you
were awakened, you could describe your dreams. During
this stage, your eyes move rapidly in various directions,
your breathing becomes rapid, irregular, and shallow;
and your heart rate and blood pressure increases.
For men, this is also the time when erections occur.
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These
stages progress in a cycle from Stage 1 to REM sleep
(on average, this cycle takes about 90 to 110 minutes),
then the cycle repeats.
You
will spend about 50 percent of your total sleeping
time in Stage 2, about 20 percent in REM sleep,
and the remaining 30 percent in the other stages.
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Can't
fall asleep? Join the club. Approximately one in three Americans
suffer from chronic insomnia,
the inability to, or having trouble falling asleep. About 90
percent of us will suffer from some temporary insomnia now and
then. Difficulty falling asleep often leads to prolonged daytime
somnolence at work, which has resulted in millions of dollars
of lost in today's workforce.
There
are many causes for insomnia. Some common culprits include:
-
Stimulants:
Caffeine in coffee and cola drinks
- Medications
including over-the-counter (OTC) and herbal supplements
- Diseases
such as sleep apnea and hypothyroidism
- Psychological
problems such as anxiety and depression
- Smoking
tobacco and drinking alcohol
- Stress
from work or family concerns
- Change
in daily routine such as travel (jet lag) or starting a new job
- Exercising
just before going to bed
What
can you do?
If
you have insomnia problems lasting more than a few days, see your
family physician. He or she will ask questions about your sleep,
exercise, and eating habits; what medications you take; and your
usual sleeping rituals. It's important to remember that insomnia
may be a symptom of another problem. It is not a disease in itself.
Your physician may recommend starting a sleep diary, which can keep
tract of your evening sleep patterns. Other tests may include checking
your blood oxygen level for sleep apnea or a sleep study known as
polysomonography.
How
is insomnia treated?
Treatments
of insomnia often recommended by physicians include relaxation therapy
and medications. It is important to remember that medications are
often a temporary solution, and often do not provide truly restful
sleep. The elderly should also be wary in taking OTC sleeping pills,
as they may cause dizziness or confusion, and never taking sleeping
pills with alcohol or before driving.
Here
are some ideas to lead to restful sleep:
- Set
a standard sleeping ritual. Wake-up and go to bed at regular times.
- Bed
should be used for sleep and intercourse. Don't watch television,
eat, or read in bed.
- Avoiding
eating a large meal late at night.
- Avoid
drinking alcohol and smoking tobacco.
- Learn
relaxation or stress-reducing techniques before going to bed.
Clear your mind of today's worries.
- Avoid
exercise just before going to bed. Ideally, you should be more
active before dinner.
- Drink
a warm glass of milk before going to bed.
- Avoid
taking a nap, especially in the evening.
- If
you cannot sleep after twenty minutes, get up to another room
and perform a light activity such as reading. Nothing is worse
than lying in bed "clock watching".
- Reduce
loud noises using soft music or a "white noise" device.
- Sleep
in a darkened room or wear an eye mask.
- Be
sure you are sleeping on the right mattress for you, it can do
wonders for a better sleep.
- Make
sure your room is at an ideal temperature, and well-ventilated.
It's
important to know the amount of sleep varies with each person. Finding
in yourself what may be causing your insomnia is the key to success.
Well,
I hope this article puts you to sleep. No offense taken!
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