Another Myth - Deepstash
Another Myth

Another Myth

Our body requires less sleep the older we get.

Whilst, it is true that babies need 16 hours compared to 9 hours and 8 hours respectively for teenagers and adults, this does not mean that older people need less sleep.

However, what is true if that for a number of different factors, they often get less sleep or find their sleep less refreshing.

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NREM: Sleep Stages One

1. Light Sleep

  • Stage 1 non-REM sleep – a person in this stage is between being awake and asleep or is in a state of very light sleep.
  • Stage 2 non-REM sleep – this stage is characterized by a slightly deeper sleep. Body temperature drops and heart rate slows down.

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Why?

This is because as people age, they spend less time in the deep, restful stages of sleep and are more easily awakened. Older people are also more likely to have medical conditions that affect their sleep, such as insomnia, sleep apnoea and heart problems.

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Taking A Nap: Sleep Debt

When we constantly get less sleep (even 1 hour less) than we need each night, it is called sleep debt. We may pay for it in daytime drowsiness, trouble concentrating, moodiness, lower productivity and increased risk of falls and accidents.

Although a daytime nap cannot replace a good night’s sleep, it can help make up for some of the harm done as a result of sleep debt.

  • But avoid taking a nap after 3 pm as late naps may stop us getting to sleep at night.
  • And avoid napping for longer than 30 minutes as longer naps will make it harder to wake up and get back into the swing of things.

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Misconception About Sleep

One earlier misconception that has now been revised is that the body completely slows down during sleep; it is now dear that the body’s major organs and regulatory systems continue to work actively – the lungs, heart and stomach for example.

Another important part of the body also operates at night – the glands and lymph nodes, which strengthen the immune system. This is commonly why the body’s natural immunity is weakened with insufficient sleep.

Also in the brain, activity of the pathways needed for learning and memory is increased.

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Sleep Cycle

Sleep is not uniform. Instead, over the course of the night, our total sleep is made up of several rounds of the sleep cycle, which is composed of four individual stages.

In a typical night, a person goes through four to six sleep cycles. Not all sleep cycles are the same length, but on average they last about 90 minutes each.

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Sleep Patern: NREM & NREM

1. Non-REM sleep (sometimes called NREM), which includes light and deep sleep, accounts for about the majority of our sleeping time.

2. REM (Rapid Eye Movement) sleep is where we may spend some of our time dreaming. This typically takes place during the last half of our night’s sleep.

While we’re snoozing, we usually go through 4-5 sleep cycles that begin in light NREM sleep and end in REM sleep with each cycle taking between 70 and 120 minutes to complete.

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Composition Of Sleep Cycles

It is normal for sleep cycles to change as we progress through our nightly sleep. The first sleep cycle is often the shortest, ranging from 70-100 minutes, while later cycles tend to fall between 90 and 120 minutes. In addition, the composition of each cycle — how much time is spent in each sleep stage — changes as the night goes along.

Sleep cycles can vary from person to person and from night to night based on a wide range of factors such as age, recent sleep patterns, and alcohol consumption.

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NREM: Sleep Stages Two

2. Deep Sleep

  • Stages 3 non-REM sleep – a state of deep and restorative sleep known as slow-wave sleep, or delta sleep. The muscles relax, the supply of blood to the muscles increases, and the body repairs and grows tissue. Hormones are released and energy stores are replenished.

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REM: Fast Facts
  • During REM sleep, our brain is almost as active as it is when we are awake.
  • In this phase of sleep, breathing can become fast and irregular.
  • REM sleep is thought to help consolidate memories.
  • Drinking alcohol before bed reduces the amount of REM sleep we have.
  • People with REM sleep behavior disorder act out their dreams.

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Sleep Deprivation

In a nutshell, sleep deprivation is caused by consistent lack of sleep or reduced quality of sleep. Getting less than 7 hours of sleep on a regular basis can eventually lead to health consequences that affect our entire body.

Some of the side effects of sleep deprivation include:

  • memory troubles
  • mood changes
  • weakened immunity
  • trouble concentrating
  • poor response time and increased risk of accidents
  • high blood pressure
  • weight gain
  • risk for diabetes
  • low sex drive
  • risk of heart disease
  • poor balance
  • early aging

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Keep in sync with your body’s natural sleep-wake cycle
  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
  • Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating.

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Sleep Inertia
  1. It’s not unusual to wake up feeling a bit groggy. For many people, it’s nothing a cup of coffee or shower can’t fix.
  2. Chances are, your morning grogginess is just sleep inertia, which is a normal part of the waking process. Your brain typically doesn’t instantly wake up after sleeping. It transitions gradually to a wakeful state.
  3. During this transition period, you may feel groggy or disoriented. If you aren’t careful, you can easily fall back asleep.
  4. Sleep inertia slows down your motor and cognitive skills, which is why it sometimes feels impossible to do anything right after you wake up.

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The average adult spends 36 % (or about one-third) of his or her life asleep.

Purpose of Sleep:

  • Restoration
  • Memory Consolidation
  • Metabolic Health

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