Daffodil International University
Science & Information Technology => Science Discussion Forum => Topic started by: nfeoffice on November 23, 2011, 04:28:23 PM
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For all our sophistication and civilized way of living, we must remember that our brains and bodies are governed by biological functions and needs. Sleep plays a huge part in the way our bodies function - so big, in fact, that if we are totally deprived of sleep for an extended period of time, we will die.
There are five stages of sleep, each stage has its own properties and benefits. Together, all stages enable our bodies to regenerate and refresh themselves.
Stage 1
This is the lightest stage of sleep, the transition phase, where you feel yourself drifting off. If you were to forget about the alarm clock and allow yourself to wake up naturally, Stage 1 sleep would be the last stage before you fully wake up. You don't spend too much time in Stage 1 sleep, typically five to 10 minutes, just enough to allow your body to slow down and your muscles to relax.
Stage 2
The second stage of sleep is still considered light sleep. Your brain activity starts to slow down, as well as your heart rate and breathing. Your body temperature falls a little and you're beginning to reach a state of total relaxation in preparation for the deeper sleep to come.
Stage 3
Stage 3 sleep is the start of deep sleep, also known as slow wave sleep. During stage 3, your brain waves are slow "delta waves," although there may still be short bursts of faster of brain activity (also known as beta-waves). If you were to get awakened suddenly during this stage, you would be groggy and confused, and find it difficult to focus at first.
Stage 4
Of the five stages of sleep, this is the one when you experience your deepest sleep of the night. Your brain only shows delta-wave (slow wave) activity, and it's difficult to wake someone up when they're in Stage 4 of sleep.
It's during Stage 4 sleep that children are most likely to suffer from bedwetting or sleep terrors. Stages 3 and 4 can last anywhere from 5 - 15 minutes each, but the first deep sleep of the night is more likely to be an hour or so. This is the time when the body does most of its repair work and regeneration.
Stage 5
This is the stage of sleep when you dream. It is also referred to as "active sleep" or REM sleep, which stands for the rapid eye movements that characterize Stage 5. During REM sleep, your blood flow, breathing, and brain activity increases. An EEG would show that your brain is about as active as it is when you're awake.
Another aspect of Stage 5 sleep is that the muscles in your arms and legs will go through periods of paralysis. Scientists speculate that this may be nature's way of protecting us from acting out our dreams.
The first period of REM sleep of the night usually begins about 90 minutes after you start drifting off, and lasts for about 10 minutes. As the night passes, the periods of REM sleep become longer, with the final episode lasting an hour or so.
Babies may spend as much as half of the time they're asleep in the REM phase. For a healthy adult, Stage 5 occurs for about 20 to 25% of the time you are sleeping, and decreases with age.
Scientists and researchers are continually learning more about the mechanics and physiological effects of sleep, and what happens during the five stages of sleep.
Every part of the body is affected - the brain, nervous system, immune system, hormones, emotions, heart, lungs, and the list go on.
If we want to...
•live longer
•keep our bodies strong and healthy
•help our brain stay sharp and focused
•improve our memory
•keep our emotions positive and balanced
...then we need to recognize the importance of sleep.
Instead of seeing our need for rest as a weakness, we need to learn to welcome sleep as an ally who wants to help us enjoy life to the fullest because better sleep does lead to a better life - physically, emotionally and spiritually.
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good post
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Nice and informative post.Sleep is very important to be fit.
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For lead a happy and healthy life sleep is very need. It can give you the refreshment and when you tired and go to sleep then you become a active and fresh man or women. Its need for your own good health.
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Amount of sleep needed
Everyone’s individual sleep needs vary. In general, most healthy adults are built for 16 hours of wakefulness and need an average of eight hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep. Others can't perform at their peak unless they've slept ten hours. And, contrary to common myth, the need for sleep doesn't decline with age but the ability to sleep for six to eight hours at one time may be reduced. (Van Dongen & Dinges, Principles & Practice of Sleep Medicine, 2000)
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How to get a good night sleep:
According to sleep researchers, a night's sleep is divided into five continually shifting stages, defined by types of brain waves that reflect either lighter or deeper sleep. Toward morning, there is an increase in rapid eye movement, or REM sleep, when the muscles are relaxed and dreaming occurs, and recent memories may be consolidated in the brain. The experts say that hitting a snooze alarm over and over again to wake up is not the best way to feel rested. “The restorative value of rest is diminished, especially when the increments are short,†said psychologist Edward Stepanski, PhD who has studied sleep fragmentation at the Rush University Medical Center in Chicago. This on and off again effect of dozing and waking causes shifts in the brain-wave patterns. Sleep-deprived snooze-button addicts are likely to shorten their quota of REM sleep, impairing their mental functioning during the day. (New York Times, October 12, 2004)
Certain therapies, like cognitive behavioral therapy teach people how to recognize and change patterns of thought and behavior to solve their problems. Recently this type of therapy has been shown to be very effective in getting people to fall asleep and conquer insomnia.
According to a study published in the October 2004 issue of The Archives of Internal Medicine, cognitive behavior therapy is more effective and lasts longer than a widely used sleeping pill, Ambien, in reducing insomnia. The study involved 63 healthy people with insomnia who were randomly assigned to receive Ambien, the cognitive behavior therapy, both or a placebo. The patients in the therapy group received five 30-minute sessions over six weeks. They were given daily exercises to “recognize, challenge and change stress-inducing†thoughts and were taught techniques, like delaying bedtime or getting up to read if they were unable to fall asleep after 20 minutes. The patients taking Ambien were on a full dose for a month and then were weaned off the drug. At three weeks, 44 percent of the patients receiving the therapy and those receiving the combination therapy and pills fell asleep faster compared to 29 percent of the patients taking only the sleeping pills. Two weeks after all the treatment was over, the patients receiving the therapy fell asleep in half the time it took before the study and only 17 percent of the patients taking the sleeping pills fell asleep in half the time. (New York Times, October 5, 2004)
According to leading sleep researchers, there are techniques to combat common sleep problems:
* Keep a regular sleep/wake schedule
* Don’t drink or eat caffeine four to six hours before bed and minimize daytime use
*Don’t smoke, especially near bedtime or if you awake in the night
*Avoid alcohol and heavy meals before sleep
*Get regular exercise
*Minimize noise, light and excessive hot and cold temperatures where you sleep
*Develop a regular bed time and go to bed at the same time each night
*Try and wake up without an alarm clock
*Attempt to go to bed earlier every night for certain period; this will ensure that you’re getting enough sleep
Source : http://www.apa.org/topics/sleep/why.aspx# (http://www.apa.org/topics/sleep/why.aspx#)
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veryy nice article about sleeping
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Thanks for your informative post.
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thanks for the useful discussion.
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This information is helpful for the insomnia patient. Thanks
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nice post
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Very good informative post.
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Sleep can give you the re-freshness and active peoples and by sleeping well mind can fresh all time.
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Good informative post....carry on.
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:)
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Nice and informative post. Thanks for sharing :)
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You have really done a great work for us. May I know your source?
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thank you.
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Sleep gives us refreshment. And we need to sleep to keep our body fit.
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informative post
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good info
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yes it is indispensable
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Very very useful post...
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Thanks for your information