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Sleeping Habits

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by

Kaitlyn Bagwill

on 10 May 2013

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Transcript of Sleeping Habits

Sleeping Habits By Kaitlyn & Branden A sleep schedule occurs when you go to sleep and wake up at a set time every day, which results in your biological clock forming itself around that time frame, so that when the time comes for you to sleep, you are tired; and when the time comes for you to awaken, you can wake up easily. There are different lifestyle changes that you can make that will affect how you sleep. such as;
Stress management
Healthy dieting
Exercise
Sleep schedule
Social interactions (Stay away from drama!) Human Growth Hormone Growth Hormones are produced by the pituitary gland — a pea-
sized structure at the base of the brain — to fuel childhood
growth and help maintain tissues and organs throughout life.
Beginning in middle age, however, the pituitary gland slowly
reduces the amount of growth hormone it produces.
This natural slowdown has prompted an interest in
the use of synthetic human growth hormone (HGH)
to stave off the realities of old age. Why Is a
Sleep Schedule
Important? A sleep schedule is important because it helps regulate your body. Going to bed at different times every night, or waking up at different times every morning, will throw your body off and cause you to become fatigued. A sleep schedule will also help you in the work field, because you will be well adjusted to your working hours, and will be able to get the required amount of sleep. Sleep debt is the concept that you have been
lacking sleep during the night, (or if you
work night shift, during the day) and you
now owe your body sleep. This can be
avoided by going to bed when you are
supposed to, and not staying up late;
even if your favorite show is on! How Does Sleep Affect Us? Sleep can be both a good and a bad thing. With the right amount of sleep, your body will be able to recover from stress, trauma, physical injuries or mental strain. However, an excess of sleep can be harmful. Getting too much sleep may result in headaches, obesity or even diabetes.
Too little sleep may result in fatigue, increased pain, weaker immune system, impaired memory and thought process, or depression.
The recommended amount of sleep for teenagers is 9 hours, because this gives your body the extra strength it needs while a teenager's body is undergoing multiple growth spurts. What Occurs During Sleep? Sleep is prompted by natural cycles of activity in the brain and consists of two basic states: non-rapid eye movement (NREM) and rapid eye movement (REM) sleep.

During sleep, the body cycles between NREM and REM sleep. Typically, people begin the sleep cycle with a period of NREM sleep followed by a very short period of REM sleep. NREM



REM Sleep Schedule Lifestyle Changes NREM sleep is made up of 4 stages. Each stage can last from 5 to 15 minutes. A completed cycle of sleep consists of a progression from stages 1-4 before REM sleep is attained, then the cycle starts over again.
Stage 1: Reduction in activity between wakefulness and stage 1 sleep. Eyes are closed. One can be awakened without difficulty; and if awaken from this stage of sleep, a person may not even know they slept. May last for 5 to 10 minutes. Many may feel like they are falling during this stage of sleep, which may cause a sudden muscle contraction (called hypnic myoclonia).
Stage 2: Light sleep during which polysomnographic readings show intermittent peaks and valleys. These waves indicate spontaneous periods of muscle tone mixed with periods of muscle relaxation. The heart rate slows and the body temperature decreases. The body prepares to enter deep sleep.
Stages 3 and 4: These are deep sleep stages, with stage 4 being more intense than Stage 3. These stages are known as slow-wave, or delta, sleep. If awaken from sleep during these stages, a person may feel disoriented for a few minutes.
During the deep stages of NREM sleep, the body repairs and regenerates tissues, builds bone and muscle, and strengthens the immune system. As you get older, you sleep more lightly and get less deep sleep. Aging is also associated with shorter time spans of sleep, although studies show the amount of sleep needed doesn't appear to diminish with age. Why Is Deep Sleep Important? Deep sleep is important because that is when your body does most of it's healing and regeneration. This occurs during the last two stages of NREM sleep, and into REM sleep; which is the deepest form of sleep. REM sleep occurs after you have moved past the fourth stage of NREM sleep. By this point, your body is in the deepest sleep possible and is working on healing itself from the strains of every day life. It is very difficult to be awoken from this sleep. Sleep Debt Sleep Disorder? Sleep Paralysis Sleep paralysis occurs when your mind has difficulty transitioning from the fourth stage of NREM, into full REM sleep. This confuses the brain, causing the brainwaves to drastically change, combined with the rapid movement of the eyes, which ultimately results in nightmares. During this state, you are unable to move your body due to it's "shut down" mode, but you feel as though you are fully awake. Prevention There is currently no known way to prevent Sleep Paralysis from happening. However, it is recommended that you do not watch horror films or eat junk food (large intakes of sugar/caffeine) before sleeping, as this is related to the cause of nightmares. Sleepy Driving Driving while you are lacking sleep is a very dangerous task! When you are lacking sleep, you are registered as someone that is in a drunken state. You are less aware of your surroundings, and your reaction time is much slower than normal. Aside from drunk drivers, drivers that fall asleep at the wheel are also a high cause for automobile accidents. Sleep Environment Many people don't realize this, but your sleep environment plays a crucial role in you getting a good night's sleep!
Some variables that help you sleep are:
White noise (fan, city noises, music)
A comfy temperature (60-75 degrees)
Darkness (try to minimize light)
A calm sleeping partner (if they are up all night, they will keep you up too!) Managing Stress When trying to sleep, stress often keeps people awake for hours. Worrying about things that happened or that will happen only harms our bodies, because it takes away from our sleep. There are many ways to manage stress, such as creative outlets, (drawing, singing, dancing, writing, ect.) stress-management classes, taking short breaks to calm your head or even taking a short nap. These will all reduce the stress on your body and mind and will help you get a better night's sleep. Energy Drinks Another major problem for people around the world are energy drinks. These are full of caffeine and sugar and will affect how much you sleep. Energy drinks marketers thrive on the teenage population, because teenagers are often trying to stay up late to work on schoolwork or just to play with friends. This means good sales for the markers, and bad news for the teenagers' health and sleeping habits. This hormone is related to deep sleep in the sense that it helps
us grow, and repairs our body. The synthetic HGH relates to
deep sleep because humans are trying their hardest to work
around the "norm" of their bodies, coming up with
different ways to supply their needs. HGH also helps your weight control, because it affects your
metabolism, much like sleep. If you lack sleep or get too
much, you will have a poor metabolism.
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