The Process of Sleep

REM Sleep - Rapid Eye Movement

In 1952 a researcher noticed that at certain times, during a period of sleep - the eye of a person could be seen stirring beneath their closed lids, as though they were watching moving figures

These movements called 'rapid eye movements', and the phase of sleep - the REM period

It was found later that during REM sleep, the flow of blood to the brain increased as the brain's temperature, particular brain wave patterns showed up on the Electronencephalograph (EEG)

Irregularities in heartbeat were also noticed and a reduction in electrical activity in certain muscles

It was also discovered that if a person was woken up during REM-sleep, they could usually remember vivid dreams

While only about 6% of people woken during NREM (non-rapid eye movement sleep), claimed to have been dreaming

It seemed to be the case that only during NREM sleep, were humans really 'unconscious' and apparently indulging in complete rest

Although half of the people awakened during this period, believed they had been dreaming, they thought their dreams were more like 'day-dreams' - seeming less surreal than 'real' dreams

Sleep Cycles

When we fall asleep, we enter a cycle of sleep - a pattern that is usually repeated several times during the night. Scientists identify 4 stages of sleep

Stage 1 - It is simply a transition from wakefulness to real sleep

Stage 2 - May be described as normal sleep

Stage 3 - There is another transition or sinking into the next stage - that is

Stage 4 - Deeper sleep

Brain Waves

An 'EEG' can measure what is happening in the brain during sleep. Electrodes placed on the scalp pick up different types of brain waves, at different stages of the sleep process.

When we first go to sleep, we sink very quickly into stage 4 sleep - NREM sleep

Then after about an hour, enter a period of around ten minutes of REM sleep - when dreams occur Before climbing back through three layers of NREM sleep

The whole cycle lasts around 80-90min

During perhaps four cycles repeated thoughout a single night's sleep,

the phase of REM sleep will lenghten slightly and just before we wake up in the morning, may last as long as an hour, so that during the eight-hour period of sleep we spend around six hours in -

NREM sleep - and the remaining two in - REM *dream time*.

Just under half of us wake only from NREM sleep, and these include people who claim that they *never dream*

It has been suggested by psychologists that these people unconscioulsy wake themselves at a time, when they are not dreaming, because they want to repress what their dreams are telling them

The Different Types of Brain Waves

1. Beta waves - fast waves, shown when the brain is animated or anxious

2. Alpha waves - slow during periods of meditation, when the brain is wakeful but relaxed

3. Theta waves - occurs during drowsiness or light sleep

4. Delta waves - slow waves that are seen during times of deep sleep

Insomnia

*Causes*

Although some people disagree about the amount of sleep our bodies require, they all agree that we ultimately do need sleep to perform during the day. Keep in mind that different people need different amount of sleep, depending on the personality and lifestyle. Although the average person require about 8 - 9 hours of sleep a night, there are some of us that don't need the required amount. Measure the amount of sleep you need, by observing your performance during the day. If you feel alert and are functioning well, you most probably had enough sleep during the night. Certain conditions or substances we take in, can be the cause of Insomnia

1. Drinks containing caffeine e.g coffee, tea, cola drinks, chocholate

2. Alcohol & Nicotine

3. Eating Patterns & Meal timing

4. Certain diet & cold medications

5. Some prescription drugs

6. Pain & illness & certain Life Phases

7. Overactive Brain - Overstimulation or Activity just before bedtime

8. High Adrenalin or Violent TV programs, Films or Computer

9. Noise - Loud or irritating

10. Domestic Tiffs before bedtime

11. Busy mind, Excitement, Hyperactivity

12. Stress & Anxiety & Depression

13. Room or Body Temperature - Cold or Overheating

*Cures*

* Aid to Sleep - Try some of these tips *

1. Herbal Infusions - Hops Tonic, Egg Flip, Valerian Root, Onion & Garlic brew, Chamomile, Catnip, & Herbal Teas

2. Soothing aroma in the bedroom e.g. Lavender

3. or Fresh Air

3. Crystals

4. Relaxing Massage

5. Gently winding down

6. Soft Ligthing or Candle light

7. Comfortable room & body temperature

8. Gentle Music or Reading

9. Gentle relaxing thoughts

10. White noise

11. Meditation, Yoga - Relaxing & Breathing exercise

12. Warm bath

13. Love Making

14. Foods that are high in Tryptophan to release the 'Sleep Hormone called SERATONIN' released by the brain

15. Count sheep - or do some Visualization about being relaxed or tired

16. Face North - Bed should be placed this position

17. Gently Wiggle your Toes - reflexology

18. DON'T GO INTO A PANIC - STAY CALM - RELAX - SLEEP WILL COME!!!

*Food - Aid to Sleep*

Do not eat large meals within two hours of bedtime. This will make your metabolic rate & body temperature increase when it should be decreasing, and make it harder for you to get to sleep. Ideal routine is to have a large meal during the day and a small meal or snack in the evening.

Take in food high in Tryptophan during the day, to aid restful sleep and to encourage the release of sleep hormones - Seratonin. Adequate serotonin levels promote deep, restorative sleep

e.g milk, eggs, meat, nuts, beans, fish and cheese like Cheddar/Gruyere and Swiss

*What to eat to - get to Sleep*

If you have trouble in "getting to sleep" - eat a high carbohydrate meal two to four hours before bedtime. You can include a little food high in fat in the meal as well. This will increase release of 'Seratonin' immeditately before going to bed e.g cereals, milk, cake, candy, fruit, pies, potatoes, spaghetti, honey or jam

*What to eat to - Stay Asleep*

Some people get to sleep, but then awaken during the night. To overcome this problem, the Seratonin needs to be released later in the night

Eat a snack of high carbohydrates combined with some fats immediately before going to bed

Banana, warm milky drinks, foods high in carbohydrates, foods high in fat - cream, high-fat cheese, meat, saturated margarine, butter, peanutbutter, nuts, sausages, milk chocolate

* Breathing Method - Aid to sleep*

Pranayama Breathing - the Yogi Science of Breath Control

Yoga claims that certain breathing exercises bring good health and promote the deep feeling of relaxation necessary for meditation

Correct breathing also aids to restful sleep

To a Yogi there are two main functions of correct breathing - to bring more oxygen to the blood and brain. And to control 'prana'

This is the vital life energy or force that animates matter

Pranayama breath control method, consists of a series of exercises designed to achieve these goals and to keep the body in vibrant health

When you upset, angry or scared, your breathing becomes shallow, rapid and irregular

When you are relaxed or deep in thought, your breathing becomes slow

Your state of mind reflects the way you breathe, so it follows that by controlling the breath - you can learn to control your state of mind

Pranyama breathing not only increases your intake of oxygen and prana, but prepares the mind for meditation or in this case - restful sleep

It also increases the alpha brain-waves which are produced when we are in a relaxed, wakeful state - just before going to sleep

Simple Breathing - Relaxation Method

1. Do this exercise sitting down or lying in bed

2. Relax very deeply and try to let go of all the stress

3. Feel your body relax comletely

4. As your breathing slows, feel your body become more and more at ease

5. Now take a slow, deep breath in and as you do - think to yourself 'I am...'

6. And as you breathe out - think ....'relaxed'

7. Let the word "relaxed" feel like a great sigh

8. And allow your body to sink deeper into perfect relaxation

9. As you breathe out - let your whole body relax completely

10. Repeat the process a few times

info source

The complete book of dreams-Julia & Derek Parker

Unlock your secret dreams-Craig Hamilton-Parker