Our bodies are made to withstand short stressors, but chronic pain and sleep deprivation can’t be handled very well; our moods get worse, we feel exhausted the list can go on.
Sleep helps body pain and depression. However if you encounter insomnia after a stressful day then try to create a bedtime ritual, this is very important. Give yourself time to wind down from your day. No don’t text or get on the computer these are too stimulating. Read a book in a chair away from your bedroom. Use the bed for sleeping only.
Sleep is like tuning up your car. There do’s and don’ts in regard to tuning up your car.
Alcohol metabolizes and suppresses our REM Sleep (however 1 glass is OK it’s the 2nd and 3rd glass that is not.
Light will shut off melatonin, which regulates your sleep cycles, your body clock. Light before bedtime can interfere with your sleep cycles.
Here are the cycles of sleep
Non REM Stage 1- This is the Transitional state, still alert to your environment. Your mind is starting to get loose not quite sure of surroundings.
Non REM Stage 2- Your Thymus which directs all the signals from the sensory world, start to throw off sleep spindles, which basically block all information from the senses and allows the brain to not receive any more input. Kind of like going “off line”, you are beginning to rejuvenate.
Non REM Stage 3- hypo metabolic stage, iIt’s harder to arouse you now, just like a sleeping baby. You can pick your baby up and move him around without waking him up. The frontal lobe responsible for executive function really goes off line. This is like being in a coma.
Your cycles follow these stages from stage 1 – 3 then you go back from 3 – 1 to REM Sleep (rapid eye movement). This is your dream sleep.
These stages can happen throughout the night about 4-5 times if you aren’t on any meds and everything is in good working order.
As you continue this cycle your deep sleep (REM) becomes longer and longer. Preferentially you get more REM sleep within the last 3rd of the night. This is a very orchestrated pattern.
Everyone has their own set point of sleep as to what they need to operate and be more functional.
As we age and get older, we seem to require less sleep. That really isn’t the correct. We still need anywhere from 7 1/2 to 9 hours. It’s just as we age we find we can’t seem to find enough chunk of time for sleep like we use to when we were young…ahh, sleep…blissful sleep!
KimberleyG Baerman CFT, CSFN, CMY 937-238-4507 cell 937-748-9905 office KimberleyG@baerfit.com