Sleep Cycles: How to Get the Most Out of Your Sleep

Sleep Cycles GUARD YOUR OHEALTH My Mission. My Health. How to Get the Most Out of Your Sleep Your body runs on a daily internal clock, called the circadian clock. That clock controls your body's “circadian rhythms," which are approximately 24-hour cycles of physical, mental, and behavioral changes (think: temperature, hormone levels, and energy). Your circadian rhythm also controls your sleep-wake cycle. The average sleep cycle lasts about 90 minutes 5 stages and consists of Stage 1 Stage 2 Drowsiness. Brain waves and Light sleep. Breathing and heart rate slows. Slight drop in body temperature. muscle activity slow down. Occasional muscle twitches (falling sensations). Stages of a Sleep Сycle Rapid eye Deep sleep. Steady breathing, movement (REM). Breathing is rapid and shallow. Intense brain activity as brainwaves speed up, and limited muscle activity. Body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. causing dreams. Muscles paralyze, heart rate increases, and blood pressure rises. Stage 5 Stages 3-4 What's Your Sleep Style? Monophasic (single phase) The most common sleep style is to sleep for a single period of 7-9 hours, during which most people experience 4 to 6 sleep cycles. This is known as a monophasic cycle. REM sleep typically kicks in between 3 to 7 a.m. and can last 10 minutes or up to one hour. PRO CON Circadian rhythms drop around 2 p.m., causing a drop in energy in the afternoon. PRO-TIP Be mindful of the 90-minute sleep cycle when setting your alarm at night. Going to bed at 11 p.m.? Consider setting your alarm for 6:30 a.m. (versus 6 or 7 a.m.) to get up at the end of a full 90-minute sleep cycle. Polyphasic Some people, like shift workers, may (multiple phase) prefer to split their sleeping sessions with a shorter sleep pattern (usually 5-6 hours) at night and naps (around 20-90 minutes each) during the day, known as a polyphasic cycle. Taking midday naps stabilizes blood sugar, increases metabolism, and enhances learning ability. PRO Disruptions of circadian rhythms-shift work, jet lag, not having a consistent sleep schedule-can result in sleepiness during the day and reduce performance, alertness, and mood. It is important to have quality of sleep, not just quantity of sleep. CON PRO-TIP Power nap. A 5- to 20-minute nap in the afternoon can help you re-energize by getting light sleep (stages 1-2). Make sure to set your alarm, though. The further along you are in a sleep cycle (stage 3 and beyond), the harder it is to overcome grogginess when waking up. www.GuardYourHealth.com GUARD YOUR HEALTH f www.facebook.com/ARNGHealth My Mission. My Health. www.twitter.com/arnghealth