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Guide sleeping YOUR GUIDE TO HEALTHY SLEEP C What is sleep First can you recall the last time you stayed up all night How did you feel after Exhausted And that feeling turns out to be a powerful tool otherwise how could you explain sleep deprivation being

YOUR GUIDE TO HEALTHY SLEEP C What is sleep First can you recall the last time you stayed up all night How did you feel after Exhausted And that feeling turns out to be a powerful tool otherwise how could you explain sleep deprivation being used as an interrogation tool by the CIA Sleep is an essential recurring state of unconsciousness of mind while the body and brain keep on functioning Humans spend one-third of their lives just sleeping Sleep ? recharges ? our bodies so it ? s safe to say it ? s an important survival mechanism However its true biological purpose is yet to be discovered C What are the stages of sleep While your conscience is resting dozens of processes are still happening in your body including switching between REM and non-REM sleep stages Stage non-REM sleep de ?nes the transition period of being awake to sleep It may last from to minutes During this stage it ? s easy to be disturbed as your body is only starting to relax by slowing down your breathing heartbeat eye movements and reducing brain activity You may also experience twitches as your muscles relax Stage non-REM sleep is a period of light sleep before deep sleep During this stage your body becomes even more relaxed with an even heartbeat and breathing your body temperature drops and eye movements stop preparing your body for deep sleep Stage non-REM sleep is a period of deep sleep During this time you are completely unaware of your surroundings your blood pressure drops your muscles are completely relaxed and you have a slow heartbeat and breathing C How much sleep do we need All people are di ?erent just like their sleep needs and patterns The National Institute of Neurological Disorders and Stroke suggests Babies need - hours of sleep per day School-age children and teens - hours of sleep per day Adults - - hours of sleep per day While WebMD gets more detailed Infants ages - months need - hours a day Infants ages - months need - hours a day Toddlers ages - years need about - hours a day Pre-school children ages - need - hours a day School-age children ages - need - hours a day Teenagers ages - need about - hours each day Most adults need to hours although some people may need as few as hours or as many as hours of sleep each day Older adults ages and older need - hours of sleep each day C Sleep hygiene tips Sleep hygiene is about ?nding that golden mean of sleep to keep the process healthy both physically and mentally The NSF and CDC recommend Physical activity which aids in better quality of sleep Exercising for as little as minutes can contribute to your sleep quality Daytime naps The NSF suggests cutting down naps during the day to minutes Although it won ? t do the job of a good night time sleep napping for