Sleep

What Happens During Sleep?
drkoop.com

A normal night's sleep can be broken down into two basic sleep states -- REM, or rapid eye movement, sleep that occurs about every 90 minutes and NREM, or non-rapid eye movement, sleep that occurs during the rest of the night. It is during the NREM sleep that the body restores and rejuvenates itself at the cellular level. REM sleep affects our cognitive skills, moods, performance and behavior.

What Happens When We are Deprived of Sleep?
National Sleep Foundation

We're less alert and attentive, more inclined to irritability and other mood problems that can make our relationships with family, friends and co-workers difficult. Our concentration and judgment suffer, our ability to perform even simple tasks declines, our productivity is sabotaged. Sleeplessness, whether it's the result of a sleep disorder or an overextended lifestyle, invites diminished quality of life and deteriorating health.

When we lose sleep or our sleep is poor, we also put ourselves and those around us at high risk for accidents. Major industrial catastrophes such as the Three Mile Island incident have been attributed to human error that occurred during times when the body is at its sleepiest. If we ignore our sleep needs and get behind the wheel of a car, lives may be at stake. It only takes a few seconds-just long enough for a tired body to steal a needed "microsleep"- to run off the road or into an oncoming car.

Suggestions for a Good Night's Sleep
The National Institute on Aging

A good night's sleep can make a big difference in how you feel. Here are some suggestions to help you:

* Follow a regular schedule - go to sleep and get up at the same time.

* Try not to nap too much during the day - you might be less sleepy at night.

* Try to exercise at regular times each day.

* Try to get some natural light in the afternoon each day.

* Be careful about what you eat. Don't drink beverages with caffeine late in the day. Caffeine is a stimulant and can keep you awake. Also, if you like a snack before bed, a warm beverage and a few crackers may help.

* Don't drink alcohol or smoke cigarettes to help you sleep. Even small amounts of alcohol can make it harder to stay asleep. Smoking is dangerous for many reasons including the hazard of falling asleep with a lit cigarette. The nicotine in cigarettes is also a stimulant.

* Create a safe and comfortable place to sleep. Make sure there are locks on all doors and smoke alarms on each floor. A lamp that's easy to turn on and a phone by your bed may be helpful. The room should be dark, well ventilated, and as quiet as possible.

* Develop a bedtime routine. Do the same things each night to tell your body that it's time to wind down. Some people watch the evening news, read a book, or soak in a warm bath.

* Use your bedroom only for sleeping. After turning off the light, give yourself about 15 minutes to fall asleep. If you are still awake and not drowsy, get out of bed. When you get sleepy, go back to bed.

* Try not to worry about your sleep. Some people find that playing mental games is helpful. For example, think black - a black cat on a black velvet pillow on a black corduroy sofa, etc.; or tell yourself it's 5 minutes before you have to get up and you're just trying to get a few extra winks.

If you are so tired during the day that you cannot function normally and if this lasts for more than 2 to 3 weeks, you should see your family doctor or a sleep disorders specialist.

Sleep Quiz: Are You Getting Enough Sleep?
drkoop.com

Take this quiz, courtesy of the National Foundation of Sleep, to get an idea of whether you are getting enough sleep. Circle all of the statements below that applied to you in the past year:

* Falling asleep is hard for me.
* I have too much on my mind to go to sleep.
* When I wake up during the night, I can't go back to sleep.
* I can't relax because I have too many worries.
* Even when I sleep all night, I feel tired in the morning.
* Sometimes I am afraid to close my eyes and go to sleep.
* I wake up too early.
* It takes me more than 30 minutes to fall asleep.
* I am stiff and sore in the morning.
* I feel irritable when I can't sleep.
* I feel that I am dreaming all night long.

If you circled one or more of the above statements, you may want to discuss your sleep patterns with your physician.

© 2003