A Good Night's Sleep

Everyone needs a good night's sleep. It can leave you feeling wonderfully refreshed and better able to face the next day's activities. Yet, researchers do not know why sleep is necessary. There is a great deal known about what disturbs sleep and how to improve sleep habits.

Sleep Cycles

The sleep cycle alternates between two phases of sleep, which are called Rapid Eye Movement or REM sleep and non-REM sleep. Non-REM is the first phase. During this phase of sleep the five senses shut down, the body relaxes and brain activity is slow and regular. Given time, the sleeper falls deeper into more restful sleep making it more difficult to be awakened. This phase seems to be most restorative and beneficial to the body. It is referred to as delta sleep.

If you are fatigued, you will spend more time in delta sleep during the nights that follow. According to research, 70 to 90 minutes after falling asleep, one moves into REM sleep. During this phase the sleepers eyes begin to dart back and forth behind closed lids, heart beat increases, toes and fingers twitch, breathing becomes more rapid and brain activity is stimulated. It is during this phase that the sleeper dreams, often vividly and in living color. REM sleep lasts about ten minutes, completing about a 90 minute cycle of sleep. This ninety-minute cycle repeats itself over and over again during the night.

During restful delta sleep several things happen:

• Hormones are released that help to restore worn out tissue.
• Red blood cells are renewed.
• We are restored mentally.

How Much Sleep Is Needed?

Studies confirm that even after being awake for several days, most people are renewed after only one good night's sleep. A good night's sleep has been defined as the amount of sleep which leaves one feeling refreshed, alert and in good spirits.

There are wide ranges in how much sleep people need to achieve this feeling. While some people need 8 hours of sleep, others may need 10 or as little as 6 hours. The most important factor seems to be how much sound (or delta) sleep one gets rather than the total hours spent sleeping.

Getting a Good Night's Sleep

• Avoid stimulants just before bedtime. Coffee, tea, exercise and nicotine are stimulants.
• Exercise in the morning or early evening and avoid alcohol, as it can distort sleep stages.
• Relax by taking a warm bath or shower, reading or listening to music an hour or so before bedtime.
• Try to establish a regular sleep schedule by going to bed at about the same time every night.
• Avoid naps during the day.
• Prepare your bedroom by making it as dark as possible, as quiet as possible and with a comfortable temperature.

If you often have difficulty falling asleep, suffer from chronic or severe insomnia, these suggestions may not work for you. You should visit a sleep disorder clinic or see a doctor to find out what your problem may be. Nighty night!

 

Autumn 1999
Fall Garden Chores | Tips on How to Avoid Plant Diseases | Diagnosing Tree Root Problems | Bacterial Wilt of Vine Crops | Pesticide Shelf Life | Lawn Care Calendar | Boxelder Bugs | Cybergarden Sites | Hort Shorts | Hort Tips | High Blood Pressure | A Good Night's Sleep | Peaches | Health & Household Tips | Did You Know?

Index | Feedback