Stages of Sleep & Sleeping Tips!

Discover the stages of sleep!  Memorable dreams occur in REM sleep.  Sleep talking often occurs during high delta brain wave activity.  Learn how sleep cycles!  Discover sleeping tips!

Discover the stages of sleep!  Your body needs to sleep. Most people have experienced a few nights of missed sleep, but chronic sleep loss is not healthy for the body, skin or mind.  Here, I'll mostly discuss how lack of sleep affects the skin. 

Discover how sleep cycles.  Learn how to monitor your sleep!  Discover sleeping tips!  Be consistent.  Good sleep quality helps you feel refreshed, energized, sharp and productive!





There are different sleep stages.  Sleep is divided into 2 broad categories:  NREM and REM.  

The body cycles between NREM and REM sleep, but not in sequence.  NREM 1 stage begins then NREM 2, NREM 3 and NREM 4.  NREM 3 and NREM 2 stages are repeated before entering REM sleep.  Once REM sleep is complete, the body usually returns to NREM 2.  Sleep cycles through stages 4 or 5 times a night.   
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NREM SLEEP - (Non-rapid Eye Movement)
(Light, transitional and deep.  Very little dreaming).

NREM 1:  Beginning of sleep cycle.  Stage between being awake and sleep.  Muscles are active.  Eyes are slowly closing and opening.  Feeling of drowsiness.  Brain transitions from alpha waves to theta waves.

NREM 2:  Onset of sleep spindles and K-complexes.  Sleep spindles are burst of rapid rhythmic brain activity.  They enable the brain to inhibit processing, keeping the sleeper tranquil.  K-complexes suppress arousal and aids sleep based memory consolidation.  Muscle activity and body temperature decrease, heart rate slows and conscious awareness of external environment disappears.

NREM 3:  ("Deep sleep")  Brain begins to exhibit slow high amplitude waves called delta waves.  Delta waves stimulate the release of several hormones, including the growth hormone.  These waves are predominant in infants and decline across a lifespan.  Sleep walking and sleep talking often occur during high delta wave activity.  Disruptions in delta waves are seen in those with Parkinson's, Fibromyalgia and Schizophrenia. 

NREM 4:  ("Delta Sleep")  Deep sleep lasting approx. 30 minutes.  Bed wetting most likely occurs at this stage.


REM SLEEP - (Rapid Eye Movement)

The REM stage is also known as "paradoxical sleep".  At this stage most memorable dreams occur.  The sleeper is harder to arouse than in any other sleep stage.  Oxygen consumption by the brain is higher than when awake.  Respiration rate increases.  Brain exhibits increased activity.  Muscles become more relaxed.  While dreaming in this stage, the brain and other body systems are active, but voluntary muscles become paralyzed.  An adult reaches REM sleep approx. every 90 minutes.  Lack of REM sleep impairs the ability to learn complex tasks.


Is your child getting enough sleep?  Discover stages of sleep!  Learn how sleep cycles!  Find sleeping tips!

AVERAGE SLEEP NEEDED PER NIGHT

Newborn - 2 months:  12 - 18 hours
3 months - 1 year:  14 - 15 hours
3 - 5 years:  11 - 13 hours
5 - 12 years:  10 - 11 hours
12 - 18 years:  8.5 - 10 hours
Adults (18+):  7.5 to 9 hours



Lack of sleep affects the health of skin.  Learn the stages of sleep and how sleep cycles.  Find a sleep monitor and sleeping tips!


LACK of SLEEP and SKIN

Lack of sleep may lead to sallow skin or puffy eyes.  Chronic sleep loss can lead to fine lines, dark under eye circles and lackluster skin. 

Lack of sleep can release the stress hormone, cortisol.  Excess amounts of cortisol breaks down collagen, a protein that keeps skin smooth and pliable. 

Lack of sleep stunts the human growth hormone.  At a young age, the growth hormone promotes growth.  At an older age, the human growth hormone increases muscle mass, thickens skin and strengthens bones.

Know the stages of sleep.  Improve skin's appearance!
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SLEEPING TIPS

--  Meditate.
--  Keep body hydrated.
--  Set a regular bedtime.
--  Sleep in comfortable bed.
--  Do not go to sleep too early.
--  Take a warm bath or shower.
--  Avoid bright lights before bedtime.
--  Nap, if needed, but don't oversleep.
--  Keep room slightly cool near 65 degrees.
--  Increase exposure to sunlight during day.
--  Keep noise down; mask unwanted noises.
--  Allow 4 hours after exercising before sleep.
--  Allow 3 hours after you eat before bedtime.
--  Darken room; turn off lights, cover windows.
--  Do not drink water at least 1 hour before sleep. 
--  Exercise. Allow 2 hours of body rest before sleep.
--  Avoid black tea, cocoa, caffeinated soda, alcohol.  (Drink warm glass of milk or chamomile tea).  Caffeine stays in system for 8 - 10 hours.
--  Wake up at same time.  (If you get enough sleep you should wake up naturally, without an alarm).
--  Make banana tea.  Cut banana into 3 portions.  Leave peel on.  Boil entire banana in water for 8 minutes.  Pour in cup.  Cool.  Drink warmed.
--  Make a sleep smoothie.  Blend together soy milk, banana, kiwi and cherry tart juice.  Drink before sleep.


Do you know your sleep quality?  Try using a sleep monitor!  Monitor your stages of sleep with this Apple iPhone Sleep Cycle application!


HAVE YOU LOOKED AT AMAZON, YET? 
(How to Sleep Better)


The stages of sleep allow the body to rejuvenate, refresh and re-build.  Looking for more information?  Find homemade skin care tips, now!  


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