Be Healthy & Fit - How to get a good night's sleep? Part 2

<< Previous 1 [2] Next >>

How To Get A Good Night's Sleep?

The Different Stages of Sleep
Sleep consists of different stages.

Stage one: First ten-minute period of light sleep (drifting off from wakefulness) is stage 1.

Stage Two: It is deeper and it lasts about 20 minutes.

Stages Three and Four : These come after this, and are types of deep sleep.

Stage 1: Stage 1 is an initial period of sleep. It is also called as non- REM (REM - rapid eye movement) sleep. In this period you "drift off".

Typical characteristics of Stage 1 NREM Sleep are:
• Breathing becomes slow and even
• The heartbeat becomes regular

Stage 2: It is an intermediate stage of sleep. It lasts about twenty minutes. You gradually descend deeper into sleep, becoming more and more detached from the outside world.

Stage 2 is characterized by:
• Larger brain waves and occasional quick bursts of activity.
• You will not see anything even if the eyes are open.

Stage 3: It is the beginning of deep sleep. It lasts for about thirty to forty five minutes after you first fall asleep.

Stage 3 is characterized by:

• Brain waves are slow (at the rate of 0.5 to 4 per second) and quite large (five times the size of waves in Stage 2). These brain waves are known as delta waves.
• You are far more difficult to awaken as compared to stage 1 or 2 sleep. It takes a louder noise or an active attempt to wake you up.

Stage 4: The deepest sleep occurs in Stage 4.It is characterised by :

• The brain waves (called delta brain waves) are quite large, making a slow, jagged pattern on the EEG.
• The sleeper experiences virtual oblivion. If the sleeper is a sleepwalker or a bed wetter, those activities will begin in this phase.
• Bodily functions continue to decline to the deepest possible state of physical rest.
• This first period of deep sleep is the deepest. The sleeper awakened from deep sleep will probably be groggy, confused, or disoriented. He or she may experience "sleep inertia" or "sleep drunkenness," seeming unable to function normally for quite some time.

After the first phase of deep sleep ends, the sleeper returns to Stage 2 and then enters the REM state.

REM Sleep Stage

When you enter the REM stage, your brain suddenly becomes much more active.

Characteristics of REM State

Brain waves are small and irregular, with big bursts of eye activity. The brain wave activity at this time resembles waking more than it does sleeping.

The four NREM phases are characterized by progressive relaxation. But during REM phase, the body's activity perks up considerably.

• Blood pressure may increase drastically.
• Pulse rates increase in an irregular way
• Breathing becomes irregular and oxygen consumption increases.
• The face, toes and fingers may twitch.

The first REM period is usually brief. After this, the sleeper may wake up briefly. This is quite normal. A good sleeper may not remember it the next day. A poor sleeper, however, may wake up at this point and have difficulty getting back to sleep.

Deep Sleep

Deep Sleep has been shown to relieve symptoms of insomnia, nervous tension, panic, anxiety and depression. Deep sleep is essential for replenishing our bodies and minds.

During deep sleep the body heals itself by producing growth hormone that speeds the absorption of nutrients and amino acids to aid the healing of tissues.

Deep sleep is crucial for physical renewal, hormonal regulation, and growth. Deep sleep is the part of sleep that our body and brain needs to recover from the day. It's sometimes called delta sleep, after the delta waves the brain generates.

Deep sleep is our restorative sleep, during which our bodies repair themselves and are rejuvenated from the wear and tear of the day. Deep sleep is a lot more peaceful and restful.

Deep sleep is also a period of dramatically reduced blood flow and energy use for the brain, which is probably crucial for restoring energy that is used during the daily demands of self-conscious awareness (e.g., thinking).

It is very hard to wake up from deep sleep because the brain has turned off its awareness of the external world. Deep sleep is the deepest of all the stages. Above all, physical regeneration occurs during this stage.

How to get a good night's sleep?

If you have trouble falling asleep, you are not alone. Field data suggests that millions of people find it difficult to fall asleep.

Simple changes in your daily habits and improving sleep environment can go a long way to get consistently better sleep.

A number of vital tasks carried out during sleep help maintain good health and enable people to function at their best. Not getting enough sleep can hurt memory performance, health, and your mood. Like eating well and being physically active, getting a good night's sleep is vital to your well-being.

According to leading sleep researchers, there are techniques to combat common sleep problems:

Have a regular sleep/wake schedule
Develop a regular bed time and go to bed at the same time each night
Regular exercises about 30 minutes a day can help you sleep better.
Too much consumption of Alcohol or Caffeine can disturb the sleep.
Create better sleep surroundings : No or Low noise level, Low or no light -- keep room dark
Let the room be little cooler and airy without the presence of strong drafts. It should not be stuffy or hot.
Observe regular bedtime schedule even on holidays.
Eat at least 2 hours before going to sleep. Digestion process of food can interfere with sleep if you sleep immediately after taking food.
Similarly, too much fatty, spicy, rich food at dinner time can interfere with sleep.
Too much liquids just before going to sleep or 2 hours before sleep means frequent visits to bathroom. Avoid too much liquids.
Relax before going to bed. Take time to unwind. Have some ritual before going to bed: Read, meditate, listen to soft & soothing music.
See a doctor if you continue to have trouble sleeping. Your family doctor should be able to help you.

By: Pradeep Mahajan

Last updated : Aug 5, 2010