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Sleep itself follows a set cycle every night; that of REM (rapid eye movement) when most dreaming occurs and non-rapid REM and we will repeat the cycle several times a night. An infant spends roughly half their sleep pattern in REM and the other half non-REM. Alternatively an average adult will spend only 20% of their sleeptime in REM sleep.
Research has shown that non-REM sleep consists of four stages before we reach REM sleep. Stage one is the time when we feel half awake and half asleep but our muscles begin to relax. After about ten minutes we reach Stage two and that lasts for around twenty minutes. This is the time we are fully asleep and our heart rate and breathing slows. While Stage two lasts the longest, we then go to Stage three and our deep sleep pattern where our heart and breathing is at their lowest begins. Finally, we reach Stage four where it is more difficult to be awakened and if we are, we are often rather grumpy! All these stages typically last up to 90 minutes before REM sleep.
REM sleep is a bit strange to describe as although we are not aware, our brain is particularly active and our eyes are exceptionally so (hence the term, rapid eye movement). You may not be aware, but apart from your body resting, your brain is far from inactive when you are asleep. Scientists can now record through the use of expensive equipment and sleep studies that different areas of the brain are certainly very active. During REM, the time when we dream and may sleepwalk, our breathing and blood pressure will begin to increase although our bodies don’t respond to this. It is suggested this is nature’s way of stopping us acting on our dreams and perhaps harming ourselves.
How much sleep we require differs between individuals, but if you don’t feel sleepy during the day, then you are probably getting enough. Sadly, many of us either do not get the opportunity for enough sleep or, when the opportunity is there we find we can’t sleep anyway!
Hopefully this quick overview about What Is Sleep will have been of help to you. If you feel you body has become ‘out of sync’, try some of the natural sleep aids reviewed on these pages.
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There are three important factors to consider when asking yourself how to get a good night’s sleep.
This may seem obvious but getting enough exercise every day is one of the main reasons that some people are able to sleep better than others. Laying awake at night, tossing and turning or constantly waking up throughout the night is a sure sign that your mind wants to sleep but your body just isn’t tired. Try getting at least thirty minutes of heavy exercise every day. Some people require up to two hours a day to get a good night’s sleep, so test out what your body’s needs are and be conscious about making exercise a part of your daily routine.
Another important factor in getting a good night’s sleep is getting just the right amount. Studies show that getting not enough sleep (five hours or less) or getting too much sleep (eight and a half hours or more) causes us to have a higher risk of obesity, heart disease and general fatigue. Sleeping too much or not enough causes our bodies to react slower, process thoughts slower and makes us feel sluggish throughout the day. In fact, studies have also shown that getting too much sleep can cause us to be more tired than we already are, tricking us into thinking that we need more sleep.
The third and most simple thing that will allow you to get a good rest, is avoiding caffeine. Drinking coffee, high sugar foods or even teas with caffeine will prevent your body from producing Melatonin the hormone needed to fall asleep. Instead you will be up tossing and turning. If you are a caffeine nut, try drinking it in the morning only and avoiding it as much as possible at night.
By following these simple guidelines you will find yourself falling into a restful and undisturbed sleep every night. Taking little steps and changing little things about your daily patterns will help you achieve that perfect sleep you have been looking for and you will no longer need to find out how to get a good night’s sleep.
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