Post by EmberRoze on Mar 30, 2009 20:21:59 GMT -6
Take a Dance With Old Man Sleep
Irony likes to nip me in the butt sometimes. When I first began to think on this paper, I was so excited that it actually freaked a few people out. I could write about sleep and let my inner (or not so inner) nerd escape for a while. Sleep has only recently begun to fascinate me more than ever, and as I’ve always wanted to know more about the science and importance of it, I figured, why not just let all my inhibitions go and kill my curiosity? The more I’ve come to learn about sleep, however, the more I’ve come to see just how little people understand the need for sleep.
It started with a free-write about our prospective topic; mine was about how I like to spend time with Sleep. However, since I’ve started this paper, Sleep and I have parted ways. Before I knew much about Sleep, he and I buddied up for about six or seven hours a night during the week and for a few hours longer during the weekend. In the effort to keep up with the churning sea of work and weather-related-drama, I’ve been losing some of those hours with my pal. From a first person point of view I have experienced some of the depth of sleep deprivation: what a healthy sleep cycle consists of, what causes sleep deprivation, what the symptoms are, what its adverse effects are to physical well being; in my research, I have also learned how to prevent both sleep insomnia and sleep deprivation
A normal night asleep is not stagnant. It is a continuous cycle of a fall to deep sleep to a rise to light sleep (Freedman, Morriss, 102). This cycle is divided into four cycles, each cycle distinguished by the brain waves it produces (Foulkes, 12). The stages are universally followed as stage 1, stage 2, stage 3, and stage 4 (20). Stage 1 is further divided into two categories, depending on the amount of time slept: ascending stage 1 and descending stage 1 (20-22).
Descending stage 1 is the stage where a person is known to “drift off”. Alpha or “waking” brain waves are no longer being produced, but instead have been replaced by a low voltage, irregular theta wave. In this stage, Rapid Eye Movements (REMs) are virtually non existent, and person is easy to waken (20).
Stage 2 is known as the intermediate stage. K complexes (a sharp, slow, high voltage wave) and sleep spindles (a low amplitude wave that is absent while a person is awake) are monitored in this stage. Despite possible external stimuli, brain waves are sporadic. This stage is also known as a “light sleep” and a person will still be easily wakened from this stage of sleep (20).
In the third stage of sleep, theta waves disappear and are replaced by a slow, low frequency wave known as a delta wave. Sleep spindles are still evident through this stage. This stage is also considered a stage of “light sleep” (20).
By the time a person reaches stage 4 of sleep, their brains produce almost explicitly delta waves. This wave is not produced in a waking human, except in people with chronic brain damage (21).
After roughly 100 minutes (24), a person begins to rise from the heavy delta sleep, but rather than wake and fall back into descending stage 1, a person reaches the ascending stage 1. No K-complexes, sleep spindles, or delta waves are produced in this stage - only theta and alpha waves are produced on the odd occasion. This stage is also known as REM sleep, or “dream sleep”. A person is difficult to waken from this stage and is often indifferent to external stimuli (21-22).
After the first run through the four stages, a person continues the cycle through the night in a pattern of 1 - 2- 3- 4- 3- 2- 1. Most people go through 4-6 cycles a night, depending upon the amount slept (22). The sleep cycle itself changes through the night, however. After the first time or two of the sleep cycle, REM (ascending stage 1) sleep grows longer until it takes 40 - 60 minutes of the roughly 100 minute sleep cycle. As REM sleep lengthens, stages 3 and 4 disappear (24-25).
On average, people go between 17-18 hours between waking and the sleep cycle (“Consequences of Sleep Deprivation”, 1). This change between cycles is controlled by the circadian rhythm, or “a reoccurring biochemical, physiological, behavioral process” (“Sleep Deprivation and Fatigue”, 2). As a person remains awake longer than this amount of time, they begin to experience the effects of sleep deprivation (“Consequences of Sleep Deprivation”, 1). Unfortunately, the effects of sleep deprivation are not felt in the mornings or evenings. In the afternoon people who have even a mild amount of sleep deprivation may doze off while standing, sitting, or performing other daily activities (1).
Even more unfortunate, sleep deprivation is cumulative (Sleep Deprivation and Fatigue, 2). The human body has “an internal account” (Freedman, Morriss, 108) of REM and NREM (Stages 1-4) sleep. As people accumulate more sleep deprivation, they go into what is known as sleep debt. Though people may believe they can change their sleeping habits to allow for less sleep, this is not possible. Sleep recovery (sleeping enough to make up for the sleep lost) is the only way to reverse sleep debt (“Sleep Deprivation and Fatigue, 2).
Some of the effects of sleep deprivation are well known: reduced attention, grogginess, irritability, and mood swings. These symptoms are not the only possibilities of symptoms caused by sleep deprivation. People may experience hallucinations and extreme paranoia, or the loss of coordination and mobility (Foulkes, 10) while others may experience headaches, or stiff joints (“Consequences of Sleep Deprivation, 1). As people go longer without the full amount of sleep required, they may also experience microsleeps (nodding off) or automatic behaviors (performance of routine behaviors without thought) during the day (2).
While many experts say that the optimum amount of time asleep should be eight hours or more if possible, for serious medical reasons every person should at least six hours of sleep. The decision to sleep for less than said amount can effect your heart, your weight, and your immune system. Sleep deprivation can also create dramatic changes in the human personality.
In a person’s middle ages, when a person sleeps less than five hours a night, their heart suffers greatly. They have a 39% chance of developing high blood pressure (“Consequences of Sleep Deprivation”, 2), and calcium deposits can develop in the arteries. These deposits can lead to heart disease (“Staying Awake May Hurt Your Heart”, 1). Often people who sleep less than five hours a night would rate their heart health as “poor” while those people who sleep eight a night would rate their heart health as “good” (Sole-Smith, 1).
According to a Harvard Medical School study, “. . .some research is suggesting that insufficient sleep also contributes to obesity” (One more reason to get enough sleep, 1). In this study they found that people who slept less than eight hours a night had a higher Body Mass Index (BMI). More over, the BMI “rose in direct proportion to decreases in sleep time” (1). The study showed also, that as the sleep time when down, hormone levels that cause hunger increase (1).
People who have sniffles often should re-evaluate the amount of sleep they are getting. Research shows that the more sleep a person gets, the less likely they are to catch a cold. It has been shown that people who sleep less than seven hours a night are three times more likely to have a run in with the bug. Moreover, the people who sleep a lot, but don’t sleep well (wake often or lightly) are 5.5 times more likely to be taken under by the cold.
People often complain about having problems falling asleep. Despite the general populations belief, is it not physical discomfort that disrupts the fall to sleep’s arms (Foulkes, 14). The source is often psychological (16). There are many ways to improve sleep habits so they can increase the amount of time they spend asleep.
Use caffeine, nicotine, and alcohol sparingly. Caffeine reduces a person’s amount of time slept and causes them to sleep lighter (“General Ways to Improve Sleep”, 1). An easy way to avoid this is to not drink caffeine after lunch (“Sleep”, 2). Nicotine increases heart rate and blood pressure and stimulates alpha (waking) waves in a person, preventing them from sleeping. Alcohol affects the quality of sleep, despite it’s classification as a depressant. It suppresses REM sleep which can in turn lead to REM sleep deprivation.
People who would like to increase their quality should exercise regularly, but at least two hours before sleep (1). Avoiding violent shows and games before bed, and relaxing before bed can help to improve sleep quality as well (“Sleep”, 2).
Humans are creatures of habits. Sleeping and waking at the same times, even during weekends, keeps the circadian cycle synchronized. As the body has a set amount of sleep needed, naps should be avoided. If a nap is necessary, it should be limited to 15-20 minutes at most and should never extend beyond an hour (“General Ways to Improve Sleep, 2).
Despite how sleep is often pushed aside when life calls, it has been shown to be a vital part of life. Without it, we can’t function to our maximum, and we put our physical body at risk. Despite this, there are also plenty of options people have to maintain a consistent, healthy level of sleep. As for me, my pillow and my blankets are calling my name. Adieu.