About Natural Sleep Cycles

Non-REM sleep, or non-rapid eye movement, is a progression of four stages of sleep. Each stage needs to be completed to get to REM sleep, rapid eye movement. Each stage can last anywhere from 5 to 15 minutes. During these stages of sleep, tissues in the body are being repaired and regenerated. The immune system is being made stronger, as are muscles and bones. In stage 1, you are basically in a light sleep stage and can be awakened rather easily. Many people experience a feeling of falling when awakened in this stage, due to muscle contractions. In stage 2, the heart and brain waves become slower and your body's temperature lowers. Eye movement stops all together, as the body is preparing to go into a deep sleep. In stages 3 and 4, you are considered in the deep stages of sleep. Stage 4 is deeper and more intense than stage 3, and when awakened during this period you may feel disoriented. During stage 4 there is no eye movement and the the muscles have stopped all activity. It's during this stage that some children may wet the bed, suffer from night terrors or sleepwalk.

REM sleep, stage 5, happens around 90 minutes after going to sleep. This is the last stage of the sleep cycles and happens after the other stages have been completed. During this stage, eye movement becomes jerky and breathing becomes rapid and shallow and erratic. Your heart rate also increases during this stage. This stage of sleep is when most dreaming occurs and your muscles become immobile. It's during this stage that men will experience erections. Most people go through three to five periods of REM sleep every night. Babies spend about 50 percent of their sleep in this stage and adults spend about 20 percent in REM. It wasn't until 1953 that scientists discovered REM sleep existed. Until new machines were invented to monitor the activity of the brain, it was thought all brain activity stopped while a person was asleep.

There are many factors to take into consideration when figuring how much sleep you need. Basically, it depends on the individual and what his body requires. Age is a big factor, the younger a person is, the more sleep he needs. The older we get, the less sleep it seems is needed. Most babies requires around 16 to 18 hours of sleep every day. Teenagers require around 8 to 9 hours of sleep and adults seem to need only 7 to 8 hours of sleep every day. If a person is denied sleep, the amount of sleep required will also increase. Studies have shown that most people do not adapt well to getting less sleep than they require.

Not getting enough sleep can affect the body in many ways. Lack of sleep can cause depression and a weakened immune system, and your memory and thought processes won't be up to par. Drinking alcohol and not getting enough sleep will only increase the effects of the alcohol on the body. It's also been shown that being deprived of sleep will increase the perception of pain. Stimulants, such as caffeine or diet pills, may mask the effects of sleep deprivation for a short period of time.

There are some things you can do to try to help yourself get a good night's sleep and awake feeling refreshed. It's best to set a specific time to go to sleep and stick with it. Otherwise, you'll throw your sleep cycle off and find it harder to wake up. Do not drink alcohol or caffeinated beverages before retiring. Do not smoke before sleeping, since nicotine is considered a stimulant. Keep your bedroom dark and quiet and your bedding comfortable. If you've got a pet, try not to sleep with it because its movement can wake you. Try not to think about all your problems while trying to go to sleep. Know the medications you are taking and any side effects that may be causing you to get less sleep. If all of the above doesn't seem to work, make an appointment to discuss this with your doctor. In today's society sleep disorders are common and there are treatments you can take. Your doctor will work with you in coming up with a plan to help you regain a good night's sleep and wake up refreshed.