Sleep

What is sleep?

It is a condition of body and mind in which the nervous system is inactive (eyes closed, muscles relaxed, & consciousness suspended)
There are different characteristics of sleep which are for better understanding of sleep:

  • During sleep there is  a decrease on the responsiveness to external stimuli.
  • Biological Changes during sleep include: Temperature, blood pressure, oxygen level, Co2 and glucose
  • Sleep benefits the retention of memory.

There are five stages of sleep such as: stage 1, 2, 3, 4 and Rapid eye movement sleep REM stage.
These stages progress in a cycle from stage 1 to REM sleep, then the cycle starts over again with stage 1. We spend almost 50 percent of our total sleep time in stage 2 sleep, about 20 percent in REM sleep, and the remaining 30 percent in the other stages.

How much sleep we should take?

The amount of sleep each person needs depends on many factors, including age, lifestyle and died. However as a rule thumbs most experts recommend the following:

  • Infants generally require about 16 hours a day, while teenagers need about 9 hours on average.
  • For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day.
  • Women in the first 3 months of pregnancy sleeps for more than 8 hours and their sleep duration is more than normal.

Sleep plan:

By having an Plan you can significantly improve the quality of your sleep.  Check out the following recommendations to improve your sleep today.

  1. Have a Routine – Try to go to bed and get up at the same time daily.
  2. Be Consistent – Avoid waking up late at night and don’t indulge yourself into activities that disturb your sleep pattern.
  3. Prepare your Room – To have a sound, comfortable and deep sleep avoid your exposure to light.
  4. Workout – Do exercise daily to have a better sleep because exercise calms your body and give you a better sleep.
  5. Avoid Caffeine – Cut down caffeine at night and stay away from big meals at night because these disturbs your digestive system and you can’t sleep properly.