Yikes! That sounds a little sordid doesn't it. Well it's not what you think, it really is just about "sleep" - and not that other fun bedroom activity... --- So just how much sleep do you really need? One out of three of us gets by on six -- or fewer -- hours of sleep a night. Thirty years ago, we'd be snoozing by 9 p.m. Tonight, we're up watching Jay Leno or Conan O'Brien. Worse still we might be playing video games or surfing the Net. This extended 'lifestyle' has resulted in almost a quarter less sleep than our grandparents enjoyed. So, how much sleep do we really need? Sadly no standard answer exists. With too little sleep, we feel sluggish and without enough sleep we feel sluggish too! Over the past 20 years, we've added roughly 158 hours annually to work and commute times. Moreover too many of us proudly tout "Who needs sleep?" --- Optimal Sleep Levels Researchers agree that "optimal" sleep is the amount that leaves us feeling awake and alert all day long. Most of us need a full eight hours; some of us only six. Our sleep style is partly genetic. Several "clock" genes influence our natural sleep/wake cycles, or circadian rhythms. At night, when it's time to rest, these genes start winding our body down, increasing drowsiness, lowering our temperature and heart rate. Tuning into these natural rhythms may be the secret to blissful sleep - and busy days. It doesn't really matter when we go to sleep or wake up, researchers say, as long as we're consistent. --- Healthy Habits Healthy habits outside the bedroom can improve sleep, too. Take exercise. In one study, a sleep researcher at the University of Washington, found that people who ran or walked 40 minutes, three days a week, experienced longer periods of deep sleep than a more inert comparison group. To pump up your slumber, exercise during the day. And start slowly. Going from a couch potato to vigorous exercise puts too much stress on your body resulting in a less than restful sleep. You'll also feel your best if you eat right, exercise and tackle the stresses of the day. It's old advice. But it's one route to happiness - morning, noon and night. --- The Stages of Sleep " Stage 1: In this stage, your brain gives the signal to your muscles to relax. It also tells your heart to beat a little slower, and your body temperature drops a bit. " Stage 2: After a little while, you enter stage 2, which is a light sleep. You can still be woken up easily during this stage. For example, if your partner pokes you or you hear a car horn outside, you'll probably wake up. " Stage 3: When you're in this stage, you're in a deeper sleep, also called slow-wave sleep. Your brain sends a message to your blood pressure to get lower. Your body isn't sensitive to the temperature of the air around you, which means that you won't notice if it's a little hot or cold in your room. It's much harder to be awakened when you're in this stage, but some people may sleepwalk or talk in their sleep at this point. " Stage 4: This is the deepest sleep yet and is also considered slow-wave sleep. It's very hard to wake up from this stage of sleep, and if you do wake up, you're sure to be out of it and confused for at least a few minutes. Like they do in stage 3, some people may sleepwalk or talk in their sleep when going from stage 4 to a lighter stage of sleep. " REM Stage: This stands for Rapid Eye Movement. Even though the muscles in the rest of your body are totally relaxed, your eyes move back and forth very quickly beneath your eyelids. The REM stage is when your heart beats faster and your breathing is less regular. This is also the stage when people dream! Getting a good nights rest is critical for success. People who are well rested are more relaxed, can solve problems easier, are more composed and generally enjoy life to a higher degree - now that's "Sleeping Your Way To Success!" |
