Sleeping is an involuntary action. When you sleep you are in a state of being less conscious or unaware of your surroundings. You are also less responsive due to reduced activity in the brain and muscles. The average person spends about a third of their life sleeping, but for one reason or another, many people do not get enough sleep. Not sleeping enough or not sleeping at nights may cause your physical and mental health to deteriorate.
Sleeping daily is necessary for the proper physical and mental functioning of the body. It is really a simple way to maintain and improve your overall health and wellness. Yet, many people suffer from sleep deprivation and health problems related to lack of sleep.
During sleep, the body repairs and renews cells and tissues and regulates important hormones in the blood stream. Getting maximum sleep boosts the immune system, improves mood, reduces the chance of pain, and enhances memory and focus. Quality, uninterrupted sleep, especially during the night, allows you to wake feeling refreshed and energized to carry out daily activities.
Stages/Types of Sleep
The two main stages of sleep are the REM (Rapid Eye Movement) and the NREM (Non-Rapid Eye Movement) stages. These stages repeat themselves throughout the entire period you are asleep.
Rapid Eye Movement (REM): This is the first stage of sleep during which the brain remains active. While the eyes are closed, the eyeballs shift around rapidly as if the sleeper is struggling to open the eyes. Breathing is fast and shallow, and the heart rate and blood pressure increases.
The REM sleep stage lasts for about 90 minutes. The sleeper is still somewhat aware of their surroundings and may easily be awaken, e.g., by sudden loud noise. They are usually not conscious enough to make sense of their environment. Dreams usually occur during this stage. Stage 1 of REM sleep is followed by stages 2-5 when the person gradually slips into a deeper state of unconsciousness or unawareness known as delta sleep or deep sleep.
Non-Rapid Eye Movement (NREM): Also known as the stage of deep sleep, NREM sleep is further broken into 3 stages, N1-N3. At stage N1 the person has already moved out of the REM stage of sleep. He or she is not fully awake or fully asleep. In stage N2 muscle activity decreases and the sleeper is less aware of their surroundings.
During N3, brain activity is lower than in REM sleep and heart rate slows. Blood pressure also decreases. During this time, the body remains still and carries out healing and renewal or repair of cells and tissues. The sleeper is far less responsive to things occurring in their surroundings compared to when in the REM sleep stage. Dreaming rarely occurs during NREM sleep.
Most Frequently Asked Questions About Sleep
Q: How many hours of sleep do I need?
A: The average person should spend a third of their lives sleeping to maintain good health. Adults require at least 6-8 hours of sleep within a 24-hour period. Children and teenagers usually need at least 2-4 more hours of sleep than adults.
Q: What is the best time to sleep, day or night?
A: Due to work, school, or family commitment people sleep at hours that are convenient for their lifestyle. It is recommended that you sleep between the hours of 8pm and 8am, but especially between the hours of midnight and 4 am. The natural body clock is set to do most of its repair and renewal processes during these hours.
Q: Am I unconscious during sleep?
A: No. During sleep, a person is partly conscious or subconscious. The level of semi-consciousness differs from one person to the other. A person who is asleep can be easily awaken by touch or loud sounds. Sounds or touch do not wake a person who is unconscious even though they may be able to hear or feel.
Q: What happens if I don’t get enough sleep?
A: People who don’t get enough sleep experience symptoms of sleep deprivation (lack of sleep). Some people suffering from sleep deprivation have trouble thinking, concentrating or remembering things. They may feel excessively fatigued or disoriented and may have terrible mood swings. Prolonged lack of sleep can lead to sleep disorders or chronic health conditions.
Q: What are some common sleep disorders?
A: Insomnia, sleep apnea, narcolepsy (excessive sleepiness or falling asleep suddenly), restless leg syndrome, sleepwalking, and REM sleep behavior disorder (acting out your dreams) are some of the most commonly experienced sleep disorders.
Q: What is insomnia?
A: Insomnia is a sleep disorder that causes you to have trouble falling asleep or staying asleep. People with insomnia tend to wake earlier than expected and have trouble going back to sleep. The condition may be brought on by chronic stress or medication. Short-term insomnia may last for a few days or weeks while chronic or long-term insomnia can last many months. The disorder can leave you feeling anxious, irritable, depressed, moody, tired or fatigued.
Q: Am I suffering from sleep apnea?
A: A doctor can properly diagnose sleep apnea. Sleep apnea is a condition that develops due to prolonged sleep deprivation. It causes short pauses in breathing during sleep. This prevents the lungs from getting enough oxygen and puts stress on the heart, brain, and kidneys. People with sleep apnea may gasp for air or choke during sleep, snore or have restless sleep. During the daytime they may be irritable, moody, drowsy, or have trouble concentrating.
Q: What is sleep paralysis?
A: Sleep paralysis occurs when a person awakes from a sleep and is conscious but unable to move their body or speak. It occurs mostly when you first fall asleep or just woke. It commonly occurs with sleep disorders such as narcolepsy or sleep apnea. People with anxiety disorder seem to experience sleep paralysis more often.
Low-quality or interrupted sleep can leave you feeling drained, anxious, irritable, moody, or unable to function properly during the day. Sleep issues are usually due to stress, medical conditions, medication or sleep disorders. Over time, lack of sleep can affect your health and reduce your overall quality of life. Your doctor can diagnose and treat you accordingly to help you sleep better and improve your overall health.
