Sleep Disorder, 10 Ways to Get a Great Night’s Sleep!
How to Get a Great Night’s Sleep:
1. What Is a Healthy Sleep? night’s sleep
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. Night’s Sleep
How well rested you are and how well you function depend not just on your total sleep time but on how much sleep you get each night and the timing of your sleep stages.
Your brain and body functions stay active through out sleep, and each stage of sleep is linked to a specific type of brain waves (distinctive patterns of electrical activity in the brain).
2. The Normal Sleep Cycle:
Sleep is divided into two basic types:
A. Rapid eye movement (REM) sleep.
B. and non-REM sleep (with three different stages).
Typically, sleep begins with non-REM sleep.
In Stage 1 Non-REM Sleep:
- you sleep lightly and can be awakened easily by noises or other disturbances.
- During this first stage of sleep, your eyes move slowly, your muscles relax, and your heart and breathing rates begin to slow.
You Then Enter Stage 2 Non-REM Sleep:
- Which is depend on slower brain waves with occasional bursts of rapid waves.
- You spend about half the night at this stage.
When You Progress Into Stage 3 Non- REM Sleep:
Your brain waves become even slower, and the brain produces extremely slow waves almost exclusively (Called Delta Waves).
- Stage 3 is a very deep stage of sleep, during which it is very difficult to be awakened.
- Children who wet the bed or sleepwalk tend to do so during stage 3 of non-REM sleep.
- Deep sleep is considered the “restorative” stage of sleep that is necessary for feeling well rested and energetic during the day.
3. Types Of Sleep:
| Non-REM Sleep | REM Sleep |
|---|---|
| Stage 1:
Light sleep; easily awakened muscles relax with occasional twitches; eye movements are slow. Stage 2: Eye movements stop; slower brain waves, with occasional bursts of rapid brain waves. Stage 3: Occurs soon after you fall asleep and mostly in the first half of the night. Deep sleep; dif cult to awaken; large slow brain waves, heart and respiratory rates are slow and muscles are relaxed. |
|
- During REM sleep, your eyes move rapidly in different directions, even though your eyelids stay closed.
- Your breathing also becomes more rapid, irregular, and shallow, and your heart rate and blood pressure increase.
- Dreaming typically occurs during REM sleep.
- During this type of sleep, your arm and leg muscles are temporarily paralyzed so that you cannot “act out” any dreams that you may be having.
- You typically first enter REM sleep about an hour to an hour and a half after falling asleep.
- After that, the sleep stages repeat them selves continuously while you sleep.
- As you sleep, REM sleep time becomes longer, while time spent in stage 3 non-REM sleep becomes shorter.
By The Time You Wake Up,
Nearly all your sleep time has been spent in stages 1 and 2 of non-REM sleep and in REM sleep. If REM sleep is severely disrupted during one night, REM sleep time is typically longer than normal on subsequent nights until you catch up.
Overall, almost one-half of your total sleep time is spent in stage 2 non-REM sleep and about one- fifth each in deep sleep (stage 3 of non-REM sleep) and REM sleep.
In contrast, infants spend half or more of their total sleep time in REM sleep. Gradually, as they grow, the percentage of total sleep time they spend in REM continues to decrease until it reaches the one- fifth level typical of later childhood and adulthood. night’s sleep
Why People Dream? & Why REM Sleep is So Important?
It is known that REM sleep stimulates the brain regions you use to learn and make memories.
- Animal studies suggest that dreams may reflect the brain’s sorting and selectively storing new information acquired during wake time.
- While this information is processed, the brain might revisit scenes from the day and mix them randomly.
- Dreams are generally recalled when we wake brie y or are awakened by an alarm clock or some other noise in the environment. night’s sleep
“Studies show, however, that other stages of sleep beside REM also are needed to form the pathways in the brain that enable us to learn and remember”
Here’re 10 Tips That Help You to Sleep Well Every Night:
Sleeping is very important to reinstall back our energy and rebalance our body. Sometimes we are not able to sleep well or known as insomnia.
1. Sleep When You Are Sleepy:
Go to sleep when you are sleepy, and maintain go to bed at consistent times and get up at consistent times. The disorder of sleep will cause drained, difficulties in concentrating, feeling depression or frustration, and anxiety.
For an adult, the general guideline should sleep between 6 to 8 hours per day. You should go to bed by 10 pm and not later than 12 am. When you maintain regular sleep hour, you will fall asleep easier, and your body will automatically wake at the regular hour.
2. Shift Your Clock or Watch From Your Side When You Are in Bed:
Do not put your clock or watch that you can see it while you are in bed because it will bring your unconscious feel stress up when you are not able to sleep. You may be counting how many hours to go before to wake up, or perhaps you may think why I couldn’t sleep and the time is so late.
3. Avoid Taking Drinks Which Contain Caffeine: night’s sleep
Avoid taking drinks which contains caffeine such as coffee, tea, soft drinks, and energy drink at least six hours before going to bed. Caffeine has an effect to bring alertness, which allows the brain not to relax and keep you awake.
4. Avoid Drinking Alcohols:
Instead of drinking alcohols, you should drink some milk before going to bed. Alcohols may help you fall asleep, but it will affect your quality of sleep and you probably wake up later.
5. Sleep on a Comfortable Bed & Pillow:
Sometimes people focus on to buy an expensive mattress but forget about your pillow, a pillow is equally important for a good sleep. Use white or soft color bed sheets, which allow calm and relax feeling that allows a better sleeping pattern.
6. Ensure Your Room is Dark:
Paint Your Bedroom white or soft color your bedroom wall should paint with white or soft color, and keep the temperature not too cold or too warm, cause the human body temperature will down when we are sleeping.
As the air conditioner too cold will make you shivering and waken, you may use socks to keep your leg warm.
7. Write Your Journal Before You Go to Sleep:
This will help loosen your mind about what happened during the day, which can help you more relax and easier to get sleep.
8. Limit Your Eating to Earlier in The Evening:
Avoid eating too much before going to bed or feel hungry. Eating too much will fill-up your stomach, that will cause you uncomfortable and not allow you to sleep peacefully at night.
9. Engage in Regular Exercise:
Do slight exercises to burn some calories in your body. When the body burning the calories you will get tired, this will bring you to good sleep.
10. The Last Secret is to Listen to a “Lullaby”:
It works for baby and it works for the adult too. You can change an instrumental music that used for meditation/yoga, or slow rock music; this will bring you to mind to relax.
If you have ever had to stay up all night, you know just how important sleep can be. It can be worth the effort to ensure your sleep each night is tip-top.
Avoid the belief that you’re just not a good sleeper and that 5 hours of sleep is all that you require. Take steps to enjoy the best possible night of sleep. You will enjoy the difference.
If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.
Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”
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