The Basics of Sleep

THE BASICS OF Sleep was long considered just a block of time when your brain and body shut down. Thanks to sleep research studies done over the past several decades, it is now known that sleep has distinct stages that cycle throughout the night in predictable patterns. SLEEP Your brain and body functions stay active throughout sleep, but different things happen during each stage. For instance, certain stages of sleep are needed for us to feel well rested and energetic the next day, and other stages help us learn or make memories. PHASES OF SLEEP During sleep, we usually pass through five phases of sleep: NREM (Non-rapid eye movement) stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. Sleep begins in stage 1 and progresses into stages 2, 3 and 4. After stage 4 sleep, stage 3 and then stage 2 sleep are repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep. Sleep cycles through these stages approximately four or five times throughout the night. Increasing latency of R.E.M. sleep AWAKE REM - 1- NREM Time (HRS) 4 6. Stages Duration EEG Waveforms Brain Activity Increases with each cycle. 10-25% of the total sleep time spent in the R.E.M. phase. Eye movement, increased respiration rate and brain activity. Voluntary muscle paralysis. Dreaming. R.E.M. Transition from being awake to light sleep. The brain produces high amplitude theta Stage 1 -5-10mins per cycle. waves. Light sleep. The brain begins to produce sleep spindles. Body temperature decrease and heart rate slows. Stage 2 -20mins per cycle. Transition phase from light to heavy sleep. Deep, slow brain waves (delta waves) begin to emerge. Stage 3 Transitional phase. Deep sleep also known as delta sleep. Bed-wetting or sleepwalking may occur in this phase. Stage 4 -30mins per cycle. FACTS & FIGURES Many of us due to poor sleep hygiene have inadequate sleep at night and the next day we wake up feeling tired. The result is due to waking up in the wrong phase of sleep. Zz SOME 100 MILLION (1 IN 3) PEOPLE IN THE UNITED STATES HAVE A SLEEP PROBLEM. 40 Total US population: 35 307 MILLION 30 25 Number of people 20 (millions) 15 10 Sleep Conditions Sleep Apnea Restless Legs Syndrome Chronic Sleep Disorder Intermittent Sleep Disorder Zz EACH YEAR, DROWSY-DRIVING IS THE CAUSE OF: ONE MILLION, OR 17% OF ROAD ACCIDENTS, 1000000 Total US road accidents per year = 6,000,000. SEVENTY ONE THOUSAND OR 3% OF ALL INJURIES, |71000 Total US crash related injuries per year = 2,000,000. OVER FIFTEEN HUNDRED OR 5% OF THE TOTAL DEATHS. 1550 Total US crash related deaths per year = 31,000. AND AN ANNUAL HEALTHCARE COST OF SIXTEEN BILLION DOLLARS. $16B SLEEP HYGIENE If you are having trouble sleeping, this is a list of things you should try to improve your sleep hygiene and the quality of your sleep. 1. Stick to a sleep schedule always even on weekends. 8. Take a hot bath before bed. 2. Exercise is great, but not too late in the day. 9. Have a good sleeping environment. Get rid of anything in your bedroom that might distract you from sleep. 3. Avoid caffeine and nicotine. 10. Have the right sunlight exposure. ) 4. Avoid alcoholic drinks before bed. AE 5. Avoid large meals and beverages late at night before going to bed. 11. Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20min, get up and do a relaxing activity until you feel sleepy. 6. Don't take naps after 3 p.m. Keep power naps less than 1 Hour. 12. Adopt Good Sleeping Postures. 222 A 7. Relax before bed. 13. See a doctor if you continue to have trouble sleeping. CONCLUSION Like eating well and being physically active, getting a good night's sleep is crucial to your physical and mental wellbeing. A lack of good sleep can affect your mood, mental alertness and also your energy levels. It may cause or worsen a host of health problems, including high blood pressure, heart arrhythmias, stroke, diabetes, depression and obesity. Monitor your daily sleep and wake times, to track how much sleep you are getting. SOURCES • The National Sleep Research Project - 40 Amazing facts about sleep. Your Guide to Healthy Sleep - National Institute of Health. • Brain Basics: Understanding Sleep-National Institute of Neurological Disorders and Stroke - http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm • http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm http://en.wikipedia.org/wiki/File:Sleep_Hypnogram.svg • http://emedicine.medscape.com/article/1140322-overview Except where otherwise noted, this work is licensed under CC http://creativecommons.org/licenses/by-nc-nd/3.0/ T TASTY PLACEMENT %24 THE BASICS OF Sleep was long considered just a block of time when your brain and body shut down. Thanks to sleep research studies done over the past several decades, it is now known that sleep has distinct stages that cycle throughout the night in predictable patterns. SLEEP Your brain and body functions stay active throughout sleep, but different things happen during each stage. For instance, certain stages of sleep are needed for us to feel well rested and energetic the next day, and other stages help us learn or make memories. PHASES OF SLEEP During sleep, we usually pass through five phases of sleep: NREM (Non-rapid eye movement) stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. Sleep begins in stage 1 and progresses into stages 2, 3 and 4. After stage 4 sleep, stage 3 and then stage 2 sleep are repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep. Sleep cycles through these stages approximately four or five times throughout the night. Increasing latency of R.E.M. sleep AWAKE REM - 1- 2- NREM 3- 4- Time (HRS) 4 6. 8 Stages Duration EEG Waveforms Brain Activity Increases with each cycle. 10-25% of the total sleep time spent in the R.E.M. phase. Eye movement, increased respiration rate and brain activity. Voluntary muscle paralysis. Dreaming. R.E.M. Transition from being awake to light sleep. The brain produces high amplitude theta Stage 1 -5-10mins per cycle. waves. Light sleep. The brain begins to produce sleep spindles. Body temperature decrease and heart rate slows. Stage 2 -20mins per cycle. Transition phase from light to heavy sleep. Deep, slow brain waves (delta waves) begin to emerge. Stage 3 Transitional phase. Deep sleep also known as delta sleep. Bed-wetting or sleepwalking may occur in this phase. Stage 4 -30mins per cycle. FACTS & FIGURES Many of us due to poor sleep hygiene have inadequate sleep at night and the next day we wake up feeling tired. The result is due to waking up in the wrong phase of sleep. ? Zz SOME 100 MILLION (1 IN 3) PEOPLE IN THE UNITED STATES HAVE A SLEEP PROBLEM. 40 Total US population: 35 307 MILLION 30 25 Number of people 20 (millions) 10 Sleep Conditions Sleep Apnea Restless Legs Syndrome Chronic Sleep Disorder Intermittent Sleep Disorder Zz 30 EACH YEAR, DROWSY-DRIVING IS THE CAUSE OF: ONE MILLION, OR 17% OF ROAD ACCIDENTS, 1000000 Total US road accidents per year = 6,000,000. SEVENTY ONE THOUSAND OR 3% OF ALL INJURIES, |71000 Total US crash related injuries per year = 2,000,000. OVER FIFTEEN HUNDRED OR 5% OF THE TOTAL DEATHS. 1550 Total US crash related deaths per year = 31,000. AND AN ANNUAL HEALTHCARE COST OF SIXTEEN BILLION DOLLARS. $16B SLEEP HYGIENE If you are having trouble sleeping, this is a list of things you should try to improve your sleep hygiene and the quality of your sleep. 1. Stick to a sleep schedule always even on weekends. 8. Take a hot bath before bed. 2. Exercise is great, but not too late in the day. 9. Have a good sleeping environment. Get rid of anything in your bedroom that might distract you from sleep. 3. Avoid caffeine and nicotine. 10. Have the right sunlight exposure. ) 4. Avoid alcoholic drinks before bed. AE 5. Avoid large meals and beverages late at night before going to bed. 11. Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20min, get up and do a relaxing activity until you feel sleepy. 6. Don't take naps after 3 p.m. Keep power naps less than 1 Hour. 12. Adopt Good Sleeping Postures. 222 A 7. Relax before bed. 13. See a doctor if you continue to have trouble sleeping. CONCLUSION Like eating well and being physically active, getting a good night's sleep is crucial to your physical and mental wellbeing. A lack of good sleep can affect your mood, mental alertness and also your energy levels. It may cause or worsen a host of health problems, including high blood pressure, heart arrhythmias, stroke, diabetes, depression and obesity. Monitor your daily sleep and wake times, to track how much sleep you are getting. SOURCES • The National Sleep Research Project - 40 Amazing facts about sleep. Your Guide to Healthy Sleep - National Institute of Health. • Brain Basics: Understanding Sleep-National Institute of Neurological Disorders and Stroke - http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm • http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm http://en.wikipedia.org/wiki/File:Sleep_Hypnogram.svg • http://emedicine.medscape.com/article/1140322-overview Except where otherwise noted, this work is licensed under CC http://creativecommons.org/licenses/by-nc-nd/3.0/ T TASTY PLACEMENT 15 %24 THE BASICS OF Sleep was long considered just a block of time when your brain and body shut down. Thanks to sleep research studies done over the past several decades, it is now known that sleep has distinct stages that cycle throughout the night in predictable patterns. SLEEP Your brain and body functions stay active throughout sleep, but different things happen during each stage. For instance, certain stages of sleep are needed for us to feel well rested and energetic the next day, and other stages help us learn or make memories. PHASES OF SLEEP During sleep, we usually pass through five phases of sleep: NREM (Non-rapid eye movement) stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. Sleep begins in stage 1 and progresses into stages 2, 3 and 4. After stage 4 sleep, stage 3 and then stage 2 sleep are repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep. Sleep cycles through these stages approximately four or five times throughout the night. Increasing latency of R.E.M. sleep AWAKE REM - 1- 2- NREM 3- 4- Time (HRS) 4 6. 8 Stages Duration EEG Waveforms Brain Activity Increases with each cycle. 10-25% of the total sleep time spent in the R.E.M. phase. Eye movement, increased respiration rate and brain activity. Voluntary muscle paralysis. Dreaming. R.E.M. Transition from being awake to light sleep. The brain produces high amplitude theta Stage 1 -5-10mins per cycle. waves. Light sleep. The brain begins to produce sleep spindles. Body temperature decrease and heart rate slows. Stage 2 -20mins per cycle. Transition phase from light to heavy sleep. Deep, slow brain waves (delta waves) begin to emerge. Stage 3 Transitional phase. Deep sleep also known as delta sleep. Bed-wetting or sleepwalking may occur in this phase. Stage 4 -30mins per cycle. FACTS & FIGURES Many of us due to poor sleep hygiene have inadequate sleep at night and the next day we wake up feeling tired. The result is due to waking up in the wrong phase of sleep. ? Zz SOME 100 MILLION (1 IN 3) PEOPLE IN THE UNITED STATES HAVE A SLEEP PROBLEM. 40 Total US population: 35 307 MILLION 30 25 Number of people 20 (millions) 10 Sleep Conditions Sleep Apnea Restless Legs Syndrome Chronic Sleep Disorder Intermittent Sleep Disorder Zz 30 EACH YEAR, DROWSY-DRIVING IS THE CAUSE OF: ONE MILLION, OR 17% OF ROAD ACCIDENTS, 1000000 Total US road accidents per year = 6,000,000. SEVENTY ONE THOUSAND OR 3% OF ALL INJURIES, |71000 Total US crash related injuries per year = 2,000,000. OVER FIFTEEN HUNDRED OR 5% OF THE TOTAL DEATHS. 1550 Total US crash related deaths per year = 31,000. AND AN ANNUAL HEALTHCARE COST OF SIXTEEN BILLION DOLLARS. $16B SLEEP HYGIENE If you are having trouble sleeping, this is a list of things you should try to improve your sleep hygiene and the quality of your sleep. 1. Stick to a sleep schedule always even on weekends. 8. Take a hot bath before bed. 2. Exercise is great, but not too late in the day. 9. Have a good sleeping environment. Get rid of anything in your bedroom that might distract you from sleep. 3. Avoid caffeine and nicotine. 10. Have the right sunlight exposure. ) 4. Avoid alcoholic drinks before bed. AE 5. Avoid large meals and beverages late at night before going to bed. 11. Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20min, get up and do a relaxing activity until you feel sleepy. 6. Don't take naps after 3 p.m. Keep power naps less than 1 Hour. 12. Adopt Good Sleeping Postures. 222 A 7. Relax before bed. 13. See a doctor if you continue to have trouble sleeping. CONCLUSION Like eating well and being physically active, getting a good night's sleep is crucial to your physical and mental wellbeing. A lack of good sleep can affect your mood, mental alertness and also your energy levels. It may cause or worsen a host of health problems, including high blood pressure, heart arrhythmias, stroke, diabetes, depression and obesity. Monitor your daily sleep and wake times, to track how much sleep you are getting. SOURCES • The National Sleep Research Project - 40 Amazing facts about sleep. Your Guide to Healthy Sleep - National Institute of Health. • Brain Basics: Understanding Sleep-National Institute of Neurological Disorders and Stroke - http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm • http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm http://en.wikipedia.org/wiki/File:Sleep_Hypnogram.svg • http://emedicine.medscape.com/article/1140322-overview Except where otherwise noted, this work is licensed under CC http://creativecommons.org/licenses/by-nc-nd/3.0/ T TASTY PLACEMENT 15 %24 THE BASICS OF Sleep was long considered just a block of time when your brain and body shut down. Thanks to sleep research studies done over the past several decades, it is now known that sleep has distinct stages that cycle throughout the night in predictable patterns. SLEEP Your brain and body functions stay active throughout sleep, but different things happen during each stage. For instance, certain stages of sleep are needed for us to feel well rested and energetic the next day, and other stages help us learn or make memories. PHASES OF SLEEP During sleep, we usually pass through five phases of sleep: NREM (Non-rapid eye movement) stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. Sleep begins in stage 1 and progresses into stages 2, 3 and 4. After stage 4 sleep, stage 3 and then stage 2 sleep are repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep. Sleep cycles through these stages approximately four or five times throughout the night. Increasing latency of R.E.M. sleep AWAKE REM - 1- 2- NREM 3- 4- Time (HRS) 4 6. 8 Stages Duration EEG Waveforms Brain Activity Increases with each cycle. 10-25% of the total sleep time spent in the R.E.M. phase. Eye movement, increased respiration rate and brain activity. Voluntary muscle paralysis. Dreaming. R.E.M. Transition from being awake to light sleep. The brain produces high amplitude theta Stage 1 -5-10mins per cycle. waves. Light sleep. The brain begins to produce sleep spindles. Body temperature decrease and heart rate slows. Stage 2 -20mins per cycle. Transition phase from light to heavy sleep. Deep, slow brain waves (delta waves) begin to emerge. Stage 3 Transitional phase. Deep sleep also known as delta sleep. Bed-wetting or sleepwalking may occur in this phase. Stage 4 -30mins per cycle. FACTS & FIGURES Many of us due to poor sleep hygiene have inadequate sleep at night and the next day we wake up feeling tired. The result is due to waking up in the wrong phase of sleep. ? Zz SOME 100 MILLION (1 IN 3) PEOPLE IN THE UNITED STATES HAVE A SLEEP PROBLEM. 40 Total US population: 35 307 MILLION 30 25 Number of people 20 (millions) 10 Sleep Conditions Sleep Apnea Restless Legs Syndrome Chronic Sleep Disorder Intermittent Sleep Disorder Zz 30 EACH YEAR, DROWSY-DRIVING IS THE CAUSE OF: ONE MILLION, OR 17% OF ROAD ACCIDENTS, 1000000 Total US road accidents per year = 6,000,000. SEVENTY ONE THOUSAND OR 3% OF ALL INJURIES, |71000 Total US crash related injuries per year = 2,000,000. OVER FIFTEEN HUNDRED OR 5% OF THE TOTAL DEATHS. 1550 Total US crash related deaths per year = 31,000. AND AN ANNUAL HEALTHCARE COST OF SIXTEEN BILLION DOLLARS. $16B SLEEP HYGIENE If you are having trouble sleeping, this is a list of things you should try to improve your sleep hygiene and the quality of your sleep. 1. Stick to a sleep schedule always even on weekends. 8. Take a hot bath before bed. 2. Exercise is great, but not too late in the day. 9. Have a good sleeping environment. Get rid of anything in your bedroom that might distract you from sleep. 3. Avoid caffeine and nicotine. 10. Have the right sunlight exposure. ) 4. Avoid alcoholic drinks before bed. AE 5. Avoid large meals and beverages late at night before going to bed. 11. Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20min, get up and do a relaxing activity until you feel sleepy. 6. Don't take naps after 3 p.m. Keep power naps less than 1 Hour. 12. Adopt Good Sleeping Postures. 222 A 7. Relax before bed. 13. See a doctor if you continue to have trouble sleeping. CONCLUSION Like eating well and being physically active, getting a good night's sleep is crucial to your physical and mental wellbeing. A lack of good sleep can affect your mood, mental alertness and also your energy levels. It may cause or worsen a host of health problems, including high blood pressure, heart arrhythmias, stroke, diabetes, depression and obesity. Monitor your daily sleep and wake times, to track how much sleep you are getting. SOURCES • The National Sleep Research Project - 40 Amazing facts about sleep. Your Guide to Healthy Sleep - National Institute of Health. • Brain Basics: Understanding Sleep-National Institute of Neurological Disorders and Stroke - http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm • http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm http://en.wikipedia.org/wiki/File:Sleep_Hypnogram.svg • http://emedicine.medscape.com/article/1140322-overview Except where otherwise noted, this work is licensed under CC http://creativecommons.org/licenses/by-nc-nd/3.0/ T TASTY PLACEMENT 15 %24 THE BASICS OF Sleep was long considered just a block of time when your brain and body shut down. Thanks to sleep research studies done over the past several decades, it is now known that sleep has distinct stages that cycle throughout the night in predictable patterns. SLEEP Your brain and body functions stay active throughout sleep, but different things happen during each stage. For instance, certain stages of sleep are needed for us to feel well rested and energetic the next day, and other stages help us learn or make memories. PHASES OF SLEEP During sleep, we usually pass through five phases of sleep: NREM (Non-rapid eye movement) stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. Sleep begins in stage 1 and progresses into stages 2, 3 and 4. After stage 4 sleep, stage 3 and then stage 2 sleep are repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep. Sleep cycles through these stages approximately four or five times throughout the night. Increasing latency of R.E.M. sleep AWAKE REM - 1- 2- NREM 3- 4- Time (HRS) 4 6. 8 Stages Duration EEG Waveforms Brain Activity Increases with each cycle. 10-25% of the total sleep time spent in the R.E.M. phase. Eye movement, increased respiration rate and brain activity. Voluntary muscle paralysis. Dreaming. R.E.M. Transition from being awake to light sleep. The brain produces high amplitude theta Stage 1 -5-10mins per cycle. waves. Light sleep. The brain begins to produce sleep spindles. Body temperature decrease and heart rate slows. Stage 2 -20mins per cycle. Transition phase from light to heavy sleep. Deep, slow brain waves (delta waves) begin to emerge. Stage 3 Transitional phase. Deep sleep also known as delta sleep. Bed-wetting or sleepwalking may occur in this phase. Stage 4 -30mins per cycle. FACTS & FIGURES Many of us due to poor sleep hygiene have inadequate sleep at night and the next day we wake up feeling tired. The result is due to waking up in the wrong phase of sleep. ? Zz SOME 100 MILLION (1 IN 3) PEOPLE IN THE UNITED STATES HAVE A SLEEP PROBLEM. 40 Total US population: 35 307 MILLION 30 25 Number of people 20 (millions) 10 Sleep Conditions Sleep Apnea Restless Legs Syndrome Chronic Sleep Disorder Intermittent Sleep Disorder Zz 30 EACH YEAR, DROWSY-DRIVING IS THE CAUSE OF: ONE MILLION, OR 17% OF ROAD ACCIDENTS, 1000000 Total US road accidents per year = 6,000,000. SEVENTY ONE THOUSAND OR 3% OF ALL INJURIES, |71000 Total US crash related injuries per year = 2,000,000. OVER FIFTEEN HUNDRED OR 5% OF THE TOTAL DEATHS. 1550 Total US crash related deaths per year = 31,000. AND AN ANNUAL HEALTHCARE COST OF SIXTEEN BILLION DOLLARS. $16B SLEEP HYGIENE If you are having trouble sleeping, this is a list of things you should try to improve your sleep hygiene and the quality of your sleep. 1. Stick to a sleep schedule always even on weekends. 8. Take a hot bath before bed. 2. Exercise is great, but not too late in the day. 9. Have a good sleeping environment. Get rid of anything in your bedroom that might distract you from sleep. 3. Avoid caffeine and nicotine. 10. Have the right sunlight exposure. ) 4. Avoid alcoholic drinks before bed. AE 5. Avoid large meals and beverages late at night before going to bed. 11. Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20min, get up and do a relaxing activity until you feel sleepy. 6. Don't take naps after 3 p.m. Keep power naps less than 1 Hour. 12. Adopt Good Sleeping Postures. 222 A 7. Relax before bed. 13. See a doctor if you continue to have trouble sleeping. CONCLUSION Like eating well and being physically active, getting a good night's sleep is crucial to your physical and mental wellbeing. A lack of good sleep can affect your mood, mental alertness and also your energy levels. It may cause or worsen a host of health problems, including high blood pressure, heart arrhythmias, stroke, diabetes, depression and obesity. Monitor your daily sleep and wake times, to track how much sleep you are getting. SOURCES • The National Sleep Research Project - 40 Amazing facts about sleep. Your Guide to Healthy Sleep - National Institute of Health. • Brain Basics: Understanding Sleep-National Institute of Neurological Disorders and Stroke - http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm • http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm http://en.wikipedia.org/wiki/File:Sleep_Hypnogram.svg • http://emedicine.medscape.com/article/1140322-overview Except where otherwise noted, this work is licensed under CC http://creativecommons.org/licenses/by-nc-nd/3.0/ T TASTY PLACEMENT 15 %24 THE BASICS OF Sleep was long considered just a block of time when your brain and body shut down. Thanks to sleep research studies done over the past several decades, it is now known that sleep has distinct stages that cycle throughout the night in predictable patterns. SLEEP Your brain and body functions stay active throughout sleep, but different things happen during each stage. For instance, certain stages of sleep are needed for us to feel well rested and energetic the next day, and other stages help us learn or make memories. PHASES OF SLEEP During sleep, we usually pass through five phases of sleep: NREM (Non-rapid eye movement) stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. Sleep begins in stage 1 and progresses into stages 2, 3 and 4. After stage 4 sleep, stage 3 and then stage 2 sleep are repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep. Sleep cycles through these stages approximately four or five times throughout the night. Increasing latency of R.E.M. sleep AWAKE REM - 1- 2- NREM 3- 4- Time (HRS) 4 6. 8 Stages Duration EEG Waveforms Brain Activity Increases with each cycle. 10-25% of the total sleep time spent in the R.E.M. phase. Eye movement, increased respiration rate and brain activity. Voluntary muscle paralysis. Dreaming. R.E.M. Transition from being awake to light sleep. The brain produces high amplitude theta Stage 1 -5-10mins per cycle. waves. Light sleep. The brain begins to produce sleep spindles. Body temperature decrease and heart rate slows. Stage 2 -20mins per cycle. Transition phase from light to heavy sleep. Deep, slow brain waves (delta waves) begin to emerge. Stage 3 Transitional phase. Deep sleep also known as delta sleep. Bed-wetting or sleepwalking may occur in this phase. Stage 4 -30mins per cycle. FACTS & FIGURES Many of us due to poor sleep hygiene have inadequate sleep at night and the next day we wake up feeling tired. The result is due to waking up in the wrong phase of sleep. ? Zz SOME 100 MILLION (1 IN 3) PEOPLE IN THE UNITED STATES HAVE A SLEEP PROBLEM. 40 Total US population: 35 307 MILLION 30 25 Number of people 20 (millions) 10 Sleep Conditions Sleep Apnea Restless Legs Syndrome Chronic Sleep Disorder Intermittent Sleep Disorder Zz 30 EACH YEAR, DROWSY-DRIVING IS THE CAUSE OF: ONE MILLION, OR 17% OF ROAD ACCIDENTS, 1000000 Total US road accidents per year = 6,000,000. SEVENTY ONE THOUSAND OR 3% OF ALL INJURIES, |71000 Total US crash related injuries per year = 2,000,000. OVER FIFTEEN HUNDRED OR 5% OF THE TOTAL DEATHS. 1550 Total US crash related deaths per year = 31,000. AND AN ANNUAL HEALTHCARE COST OF SIXTEEN BILLION DOLLARS. $16B SLEEP HYGIENE If you are having trouble sleeping, this is a list of things you should try to improve your sleep hygiene and the quality of your sleep. 1. Stick to a sleep schedule always even on weekends. 8. Take a hot bath before bed. 2. Exercise is great, but not too late in the day. 9. Have a good sleeping environment. Get rid of anything in your bedroom that might distract you from sleep. 3. Avoid caffeine and nicotine. 10. Have the right sunlight exposure. ) 4. Avoid alcoholic drinks before bed. AE 5. Avoid large meals and beverages late at night before going to bed. 11. Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20min, get up and do a relaxing activity until you feel sleepy. 6. Don't take naps after 3 p.m. Keep power naps less than 1 Hour. 12. Adopt Good Sleeping Postures. 222 A 7. Relax before bed. 13. See a doctor if you continue to have trouble sleeping. CONCLUSION Like eating well and being physically active, getting a good night's sleep is crucial to your physical and mental wellbeing. A lack of good sleep can affect your mood, mental alertness and also your energy levels. It may cause or worsen a host of health problems, including high blood pressure, heart arrhythmias, stroke, diabetes, depression and obesity. Monitor your daily sleep and wake times, to track how much sleep you are getting. SOURCES • The National Sleep Research Project - 40 Amazing facts about sleep. Your Guide to Healthy Sleep - National Institute of Health. • Brain Basics: Understanding Sleep-National Institute of Neurological Disorders and Stroke - http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm • http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm http://en.wikipedia.org/wiki/File:Sleep_Hypnogram.svg • http://emedicine.medscape.com/article/1140322-overview Except where otherwise noted, this work is licensed under CC http://creativecommons.org/licenses/by-nc-nd/3.0/ T TASTY PLACEMENT 15 %24