Sleep - what you need to know and it's stages

Overview: 

 Sleep is essential for overall health and well-being because it plays a critical role in numerous physiological processes that support physical, mental, and emotional health. It is helpful to reduce stress. Here are some of the key reasons why sleep is essential for health:

Restores the Body:

 During sleep, the body undergoes a variety of processes that repair and restore the body's tissues and organs, including muscle and bone growth, tissue repair, and immune system strengthening.

Improves Brain Function: 

Sleep is vital for optimal brain function, including learning, memory consolidation, and emotional regulation. Getting enough sleep also improves cognitive function, decision-making, and creativity.

Helps Regulate Hormones: 

Sleep helps regulate the hormones that control appetite, metabolism, and blood sugar levels This can help prevent obesity, diabetes, and other metabolic disorders.

Boosts Immune System: 

Adequate sleep can boost the immune system and improve the body's ability to fight off infections and diseases.

Improves Mood and Mental Health: 

Sleep plays a crucial role in regulating mood, emotions, and mental health. Insufficient sleep has been linked to an increased risk of depression, anxiety, and other mental health disorders.

Stages of sleep :

There are five stages of sleep that are typically divided into two main categories: Non-REM (NREM) sleep and Rapid Eye Movement (REM) sleep. Each stage is characterized by different physiological changes and brain activity patterns.

During NREM sleep, which accounts for about 75% of total sleep time, the body and brain gradually relax, and the individual enters a state of deep sleep. This stage is essential for physical restoration, including repairing tissue damage and boosting the immune system. In contrast, during REM sleep, which accounts for about 25% of total sleep time, the brain becomes more active, and the individual experiences vivid dreams. REM sleep is essential for cognitive processing, emotional regulation, and memory consolidation

Stage 1 NREM: This is the lightest stage of sleep, and people can be easily awakened during this stage. Brain waves slow down, and muscles begin to relax.

Stage 2 NREM: During this stage, brain waves become slower, and the heart rate and body temperature decrease. The body continues to relax, and people are less likely to be awakened by external stimuli.

Stage 3 NREM: This stage is also known as deep sleep or slow-wave sleep. Brain waves become even slower, and it becomes more difficult to wake up. This stage is important for physical restoration, as the body repairs and regenerates tissues.

Stage 4 REM: This stage is characterized by rapid eye movements and vivid dreaming. The body is typically paralyzed during this stage to prevent physical movements that might result from dreaming.

Stage 5 NREM: This is a transitional stage between REM sleep and wakefulness. It is sometimes considered part of REM sleep since it shares some of the same characteristics, such as rapid eye movements and vivid dreaming.

The sleep cycle typically last around 90-120 minutes and goes through all five stages in sequence. Most of the deep sleep occurs in the first half of the night, while REM sleep increases in duration during the later half. The exact timing and duration of each stage can vary from person to person, and can be influenced by various factors such as age, medications, and sleep disorders.

How much sleep do we need?

The amount of sleep a person needs can vary based on age, lifestyle, and individual differences. However, here are some general guidelines for how much sleep people need:

Infants (0-3 months): 14-17 hours per day.

Babies (4-11 months): 12-15 hours per day.

Toddlers (1-2 years): 11-14 hours per day.

Preschoolers (3-5 years): 10-13 hours per day.

School-aged children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Adults (18-64 years): 7-9 hours per day.

Older adults (65+ years): 7-8 hours per day

In summary, sleep is essential for health because it supports critical physiological processes that impact physical, mental, and emotional well-being. Getting enough high-quality sleep is crucial for maintaining optimal health and vitality