Sleep and Getting to Sleep

How many times have you heard people say something similar to, I did not sleep a wink last night? Or my lack of sleep is causing me to take naps during the day and I'm tired all the time. We've also heard people say I have insomnia. These are unfortunate but real examples of people whose sleep patterns have been disrupted. They are no longer on a sleep cycle which enables their bodies to rejuvenate so they may begin a new and refreshing day.

The individuals that experience poor sleep patters or no sleep suffer from sleep deprived affects. They are unable to concentrate for any length of time. They experience tiredness more often than normal. They even experience weight loss or weight gain. They are not able to function at their best. And they eventually become a danger to themselves and others. These poor sleep patterns my be acute or they may be chronic. Studies show lab animals that are deprived of sleep often die as a result of the situation. Humans who are sleep deprived never entirely experience 100 percent lack of sleep. They may get "micro-naps" but not full restful sleep. Sleep disorders are not fully understood but science is making progress regarding human sleep patterns.

Scientific sleep studies are making advances into the reasons some people are able to sleep the night through. And the reason some people experience interrupted sleep on a regular basis.

Scientists found the brain experiences brain waves called "spindles." Spindles are brief bursts of brain waves. They are produced in the thalamus of the brain. The thalamus is similar to a stopover for the sensory information in the brain. The smell sensory capability is not affected by the thalamus. Scientists believe the thalamus prevents the brain from perceiving and reacting to sound. The person therefore sleeps throughout the night. They are often referred to as sound sleepers.

Many people feel they can catch up on lost sleep over the weekend. They believe they will be back to normal when the new work week rolls around. That is not entirely true. By sleeping longer on weekends is more a negative affect on the individual's sleep pattern than a help.

The individual has a natural sleep cycle which is called a sleep-wake cycle. The person's biological programming is scheduled to transition into sleep mode at a certain time. It is also programmed to wake your body at a certain time. When the individual decides to sleep later on the weekend, the sleep-wake cycle is thrown off. Your body in the two days you changed sleep patterns begins to adjust to that new cycle. When the weekend is over, your body wants to remain in the sleep cycle longer. You're back in the same situation you were trying to correct with the extra weekend sleep.

An individual may adjust their sleep pattern by going to bed earlier at night. You will get more sleep and get up at your normal wake time. You will most likely feel much better and well rested because you gained extra sleep time by going to bed earlier.

Sleep studies learned a person with healthy sleep patterns will fall asleep within 20 minutes. And people moderately sleep deprived will fall asleep in 5-15 minutes.Sleep studies show how to get to sleep faster and without sleep medications. Try some of them and see if they work for you...

• Sleep in a cool room. Its best if the  temperature is not higher than 70 degrees.
• Sleep with a window open or cracked to allow fresh air to circulate the room.
• Keep your feet warm. A pair of socks will do the trick. After your feet are warm and comfty, take them off.
  
• Take deep slow breaths and slowly release them. You are sending air to the brain and relaxing yourself at the same time. Before you know it, you will be fast asleep.

• No caffeine or protein within two hours prior to bed. Avoid alcohol.
  
• Bed is only for sleep and sex.
• No television or computer in bed.
• Go to the bathroom just before bed and relieve yourself. You may not have to get up before morning to go to the bathroom.
• During the day, exercise. You're setting your body up to receive sleep through tiredness from the day's activities.
• Lose weight if needed.
• Meditate on something that is relaxing such as your faith or spiritual.
• No ticking clocks in the bedroom.
• Take a bath prior to bed. It relaxes your person and body.
• Listen to relaxing music prior to going to bed.
• Don't read books that get you anxious or excited prior to going to bed.

There are many other relaxing and enjoyable things you may think of on your own. The key is to set the mood for a quiet and peaceful sleeping environment.

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