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HEALTHY SLEEP YOUR GUIDE TO What is sleep? 1 First, can you recall the last tim

HEALTHY SLEEP YOUR GUIDE TO What is sleep? 1 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. What are the stages of sleep? 2 Stage 1 Stage 2 Stage 3 While your conscience is resting, dozens of processes are still happening in your body, including switching between REM and non-REM sleep stages. non-REM sleep defines the transition period of being awake to sleep. It may last from 5 to 10 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. 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. 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. How much sleep do we need? 3 All people are different, just like their sleep needs and patterns. The National Institute of Neurological Disorders and Stroke suggests: While WebMD gets more detailed: Babies need 16-18 hours of sleep per day School-age children and teens - 9.5 hours of sleep per day. Adults - 7-9 hours of sleep per day. Infants (ages 0-3 months) need 14-17 hours a day. Infants (ages 4-11 months) need 12-15 hours a day Toddlers (ages 1-2 years) need about 11-14 hours a day. Pre-school children (ages 3-5) need 10-13 hours a day. School-age children (ages 6-13) need 9-11 hours a day. Teenagers (ages 14-17) need about 8-10 hours each day. Most adults need 7 to 9 hours, although some people may need as few as 6 hours or as many as 10 hours of sleep each day. Older adults (ages 65 and older) need 7-8 hours of sleep each day. Sleep hygiene tips 4 Sleep hygiene is about finding 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 10 minutes can contribute to your sleep quality. Daytime naps. The NSF suggests cutting down naps during the day to 30 minutes. Although it won’t do the job of a good night time sleep, napping for 20-30 minutes may still improve your mood, concentration, and performance. Avoiding fatty foods before bed. Consuming fatty, heavy foods may result in indigestion in some people and interrupt your body’s recovery during the night. Paying attention to your surroundings. Adjust the room: is your mattress comfortable enough? How about the room temperature? Any bright light or loud devices? Creating a bedtime routine with your own rituals like meditation and going to bed and waking up at about the same time every day. The Centre for Clinical Interventions also suggests: 5 Going to bed when you really feel tired and sleepy. Your bed is for sleeping. Meaning, use your bed for sleep, so that your body will be able to learn this connection. Doing other things like reading, watching TV, or playing games prevent you from developing this connection. What to do when you can’t sleep If you have insomnia and falling asleep seems like a struggle at times, try: Reviewing your sleep hygiene. Helping your body prepare for sleep. Dim the lights and try reading, meditating, or taking a bath an hour before bed. Avoiding electronic devices right before going to bed. Reducing stress. Getting up! The NHS recommends getting up and making yourself busy with some light activity until you feel sleepy again. Addressing the issue with your doctor. uploads/Management/ guide-sleeping.pdf