Posts Tagged ‘fatigue’
Interesting Facts About Sleep Part II
December 25th, 2010 | 
Author: 
http://www.mystic-sleep.com/index.htm?aff=y/199 Sleep Stages and the Science of Sleep
Sleep is a significant health concern that is just as important as nutrition, exercise and stress management. There are many benefits of sleep, as our bodies heal and recuperate from the wear and tear of our day while we sleep at night.
Getting good, restorative sleep, however, is not just a matter of hitting the pillow at night and waking up in the morning. Regulated by your body clock, your nighttime journey consists of sleep cycles divided into specific sleep stages, all of which are vital for your body and mind. Accordingly, understanding the benefits of sleep cycles and stages can help you get a better night’s sleep.
Understanding the Sleep Cycle Stages
There are several different stages of sleep, and each one plays a different part in preparing your mind and body for the following day. There are two main types of sleep:
* Non-REM (NREM) Sleep
* REM Sleep (Rapid Eye Movement)
Non-REM Sleep
Non-REM sleep consists of four stages of sleep, and each stage is deeper than the previous one. The four cumulative stages of Non-REM sleep are as follows:
* Stage 1 (Transition to sleep) — The first stage of Non-REM sleep, stage 1 lasts about five minutes, where the eyes move slowly under the eyelids and muscle activity slows down. People in this sleep stage are easily awoken.
* Stage 2 (Light sleep) — The first stage of true sleep, stage 2 lasts from 10 to 25 minutes, where heart rate slows, eye movement stops and body temperature decreases.
* Stage 3 (Deep sleep) — It is difficult to wake a person in this stage of sleep, where you may feel groggy and disoriented for several minutes upon awakening.
* Stage 4 (More intense deep sleep) — The deepest stage of sleep, stage 4 restores physical energy while blood flow is directed away from the brain and towards the muscles. Brains waves in this stage of sleep are extremely slow.
REM (Rapid Eye Movement) Sleep
Your eyes actually move back and forth during REM sleep, and this is the type of sleep when you do the most active dreaming. REM sleep, or dream sleep, begins about 70 to 90 minutes after you fall asleep. Heart rate and blood pressure increase while breathing becomes shallow, and the arm and leg muscles become paralyzed.
Beauty Sleep
One of the benefits of sleep is the generation and rejuvenation of skin cells. While asleep, the skin makes new cells twice as fast as it does during our walking hours. Several studies have found that sleep-deprived people have lower levels of a specific growth hormone that the skin needs to repair environmental damage and produce new skin cells. Once skin cell replacement falls behind, wrinkles and slackness may result, which is why we have come to call our nighttime rest -”beauty sleep.”
Sleep Cycle Disruption
The benefits of sleep may diminish, however, if the sleep cycle is disrupted. Sleep cycle disruption caused by loud noise, excess light or other problems cumulated over time can lead to sleep deprivation.
Sleep Deprivation — Illness and Insulin Resistance
Timi Gustafson, RD, reports in her blog for the Seattle Post Intelligencer, that clinical studies have shown that sleep deprivation can be a contributing factor to a number of lifestyle-related illnesses — among them are obesity, diabetes, hypertension and heart disease. Without proper rest, the brain also works harder but less effectively.
Patients with persistent sleep deficits have also routinely shown alterations in their metabolism, inhibiting their ability to manage glucose levels by making their cells increasingly insulin resistant.
Cortisol
Gustafson also reports that sleeplessness can lead to imbalances in the release of stress hormones, such as cortisol. Potential consequences of cortisol imbalance include:
* Weakening of the immune system
* Risk of a variety of chronic illnesses
* Psychological effects such as memory loss, mood swings and depression
Sleeping for Health and Quality of Life
There is compelling evidence that a healthy sleep routine can contribute greatly to one’s physical and mental well-being as well as their overall quality of life. Sufficient sleep ranks among the best defense mechanisms we have to stay healthy and handle our stress. In short, when we get enough nourishing sleep, we are more likely to stay healthy and well all around.
If you are suffering from a sleep problem and looking for additional tips on the benefits of sleep, consult with a doctor or visit a sleep center for diagnosis and treatment. Although scientists are still trying to learn exactly why people need sleep, animal studies show that sleep is necessary for survival.
Duration : 0:3:11
Posted in Quality Of Sleep | 
Tags: Ambien, baby sleep, fatigue, get sleep, go to sleep, how do you sleep, how to get to sleep, how to sleep, i can't sleep, insomnia, lack of seep, lunesta, melatonin, Narcolepsy, Ramelteon, rem sleep, Restoril., serotonin, sleep, sleep apnea, sleep deprivation, sleep deprived, sleep disorder, sleep disorders, sleep help, sleep less, sleep medications, sleep pills, sleep problem, sleep study, sleeping, sleepless, snoring, sonata, stress, Triazolam, tryptophan, Zolpidem | 
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Episode 5 – Sleep – Understanding the Basics – Healthy Living Part 3
Aram Hovsepian and Ruben Serrano discuss how duration and quality of sleep can help you achieve your goals.
Duration : 0:3:58
Episode 5 – Sleep – Understanding the Basics – Healthy Living Part 1
Aram Hovsepian and Ruben Serrano discuss how duration and quality of sleep can help you achive your goals.
Duration : 0:9:13
Posted in Quality Of Sleep |
Tags: Aram Hovsepian, basic health, C.H.E.K., CHEK institute, chronic, dehydration, energy, fatigue, health, Healthy, healthy living, Holistic, holistic health, low energy, metabolic typing, nutrition, nutrition 101, Ruben Serrano, sleep, weight gain, weight loss, wellness, Workoutmaster |
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Episode 5 – Sleep – Understanding the Basics – Healthy Living Part 2
Aram Hovsepian and Ruben Serrano discuss how duration and quality of sleep can help you achieve your goals.
Duration : 0:9:45
Posted in Quality Of Sleep |
Tags: Aram Hovsepian, basic health, C.H.E.K., CHEK institute, chronic, dehydration, energy, fatigue, health, Healthy, healthy living, Holistic, holistic health, low energy, metabolic typing, nutrition, nutrition 101, Ruben Serrano, sleep, weight gain, weight loss, wellness, Workoutmaster |
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Tension Headaches – Get Permanent Relief
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✔You learn how a simple change in your sleeping position helps prevent chronic tension headaches
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✔You get some basic yet effective stress-reduction techniques that help keep your tension headaches from coming back
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✔You get to use the program risk-free for eight weeks
Find out more at:http://plc3demo.com/TensionHeadaches
Duration : 0:2:4