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Sleep
& Good Health
Sleep is, in fact, an essential
ingredient for our well-being, and it manifests both externally
and internally. Work it out for yourself.....the
normal human being is supposed to spend about one third of his/her
life in sleep. Why would nature have programmed us that way if
it had not been absolutely necessary? In fact, cell regeneration
and cell growth is known to occur only during periods of rest,
and many hormones essential to proper functioning of the human
body are produced only when the body is at its deepest sleep stage.
Have you noticed how your entire facial structure changes after
a night of undisturbed, relaxed sleep? Hollows under the eyes
plump up, ravines flanking your nose turn into manageable furrows,
the eyes sparkle, the eye-whites become, well 'white'. instead
of off-white or pink. Don't you feel absolutely wrecked the morning
after a night without sleep and rest?
What
is sleep? Let's first understand the process of
sleep, before examining how sleep changes with age, and what you
can do to ensure that you get enough of this natural panacea for
all problems. When someone asks you to 'sleep on it', you are
getting good advice, because your subconscious mind gets to work
on the problem overnight.
Sleep
is an essential biological process!
Though its function remains largely unknown, despite the millions
of dollars being spent on research, there are certain factors
about sleep that no one can dispute:
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It is ubiquitous, i. e. found in all species of mammals,
birds, reptiles and even insects!
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Sleep has been preserved throughout evolution. This is
despite the fact that it can be a potentially dangerous
behavioral pattern. Animals cannot, during sleep, forage
for food, take care of their young, procreate or avoid dangers
from predators.
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Sleep is essential for all living beings.
Sleep deprivation studies tell us that to remain awake becomes
increasingly difficult after one day without sleep. The pressure
to sleep becomes overwhelming after 48 hours of continuously
being awake. Studies have shown that rats actually die when
kept awake for 17 days at a stretch, and scientists cannot
explain why!
Scientists have used the following behavioral
criteria in an attempt to define sleep in universally accepted
terms:
Sleep involves:
1. A prolonged period of quiescence.
2. A reduced responsiveness to external stimuli.
3. Rapid reversibility (as opposed to hibernation, which is not
easily reversible).
4. Homeostatic regulation (there is an increased need to sleep
following deprivation).
5. It appears to be independently regulated (it is not completely
tied to circadian (body) rhythms, but has more complex regulations.)
6. In many regions of the brain, gene expression is higher during
waking time, than in sleep.
There are 2 basic stages in the sleep process. REM (Rapid Eye
Movement) sleep and NREM (non-REM) sleep. NREM sleep is divided
further into four sleep stages, numbered 1, 2, 3 and 4. Normal
sleep begins with stage 1 and progresses into 2, 3 and 4, getting
more and more deep with each stage. The deeper sleep is achieved
at stages 3 and 4. (This is also the stage during which HGH and
melatonin is released by the pineal gland). The fifth stage, which
is actually lighter, is REM sleep, during which dreaming occurs.
The different sleep stages are also referred to as S-sleep (synchronized
EEG pattern sleep) and D-sleep (desynchronized EEG pattern sleep).
D-sleep is the same as REM or dream sleep; S-sleep is another
name for NREM, ( also known as orthodox or quiet sleep).
The five stages
of sleep:
Stage 1:
As we fall asleep, we enter the transition state called stage
1 and begin our first "sleep cycle". This very light
sleep stage usually lasts 2-5 minutes. If sleep remains undisturbed
it will progress to stage 2 sleep. Stage 1 contributes 2-5 % of
normal sleep, (but increases hugely in cases of insomnia and disorders
that produce frequent arousals such as apnea) .
Stage 2:
This is a much deeper sleep than stage 1. The brain waves
go into theta mode, and lead into stages 3 and 4 in around 10-20
minutes. Stage 2 sleep occupies approximately 50-65% of our sleep
time, lasting 15-30 minutes in each cycle.. During the latter
part of the night we spend more and more time alternating between
stages 2 & REM sleep.
Stage 3:
A deeper sleep than stage 2. The muscles are relaxed, heart
rate slows down, blood pressure falls, breathing is steady and even.
Brain activity slows down dramatically from the theta pattern of
stage 2 to a much slower rhythm of 1 to 2 cycles per second called
'delta', and the height, or amplitude, of the waves increases.
Stage 4:
The deepest sleep of all, during which a sleeping person
is 'dead to the world'. Blood pressure and heart rate fluctuate
and the sleeper's brain heats up. Delta sleep is characterized
by very high voltage slow brain waves. It is similar to being
in a coma, but unlike a coma, it's reversible. As we transverse
these first four stages of sleep our respiration and heart rate
slow and the body is almost immobile.
Stage
5: REM (rapid eye movement).
All of a sudden, after 20-30 minutes of slow wave sleep, we transfer
back into stage 2, and almost immediately change gears into very
active brain wave pattern known as REM sleep. Simultaneous with
this transfer into REM, our respiration and heart rate increases
substantially and we lose our ability to use our postural or skeletal
muscles.
The first REM period lasts only about ten minutes. After that,
the sleeper goes back into a deep stage 4 sleep. Again, the sleeper
returns into a REM stage after a short period, and cycles through
REM and stage 4 continue until the sleeper awakens. Along with
this, our brain becomes so activated that we start to hallucinate
and dream. Our eyes move as in wakefulness, and in relation to
what we are dreaming. In effect, we are, at this stage ,a highly
activated brain in a paralyzed body. This paradoxical state will
last 10-20 minutes and then we "fall" back down into
stage 2 again.
This is the end of a sleep cycle and then it
all starts over again, As the night progresses we gradually lose
our delta sleep, and replace it with longer and longer periods
of alternating stage 2 and REM sleep. By the final sleep cycle
of the night, we spend approximately half our sleep time in stage
2 and half in REM.
NREM and REM states occur in a roughly 90 minute
cycles, which is repeated 5 to 6 times a night. In most adults
Stages 3 and 4, or Delta sleep, are completed within the first
two 90 minute sleep cycles, or within the first three hours of
sleep. Contrary to popular belief, it is delta sleep that is the
"deepest" stage of sleep (not REM) and the most restorative.
It is delta sleep that a sleep deprived person's brain craves
the first and foremost. In children, delta sleep can occupy up
to 40% of all sleep time.
During the day while we are awake, our normal
brain wave pattern is mainly in a high-frequency beta pattern.
When we fall asleep, our brain-wave patterns slow down changing
first from beta into alpha (pre-sleep drowsiness), and then into
a back-and-forth cycle through REM sleep followed by NREM sleep.
Stage 2 & REM sleep takes place in a theta brain-wave pattern,
while non-REM sleep stages 3 & 4 happens in the slower delta
pattern, which occur during the first part of the sleep cycle.
| How
Brain Patterns change
Awake
Low-voltage, high-frequency beta waves
Drowsy
Alpha waves prominent
Stage 1 Sleep
Theta waves prominent
Stage 2 Sleep
Sleep spindles and mixed EEG activity
Slow wave sleep
(stage 3 and stage 4 sleep)
Progressively more delta waves
REM sleep
Low-voltage, high-frequency waves
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As we age, our sleep pattern changes. Recent
data suggests that 70 million Americans may suffer from either
chronic sleep disorder, or intermittent sleep deprivation.
However, it's important to remember that
many healthy elderly individuals have no, or few, sleep problems.
Nor is insomnia, trouble falling asleep at night, or frequent
drowsing by day inevitable with increasing age.
So,
what are the causes of these changes in the sleep pattern?
Sleep is an active state with many different components
in a neurological sense. In addition to the aging process, sleep
can be disordered, either on account of disease or dysfunction
of the nervous system, and/or of the mind.
Sleep may be disrupted by:
Changes in one's circadian rhythm (biological
clock). Circadian rhythms are biological
cycles of about 24 hours that include sleep/wake, body temperature
and melatonin secretion cycles. The sleep/wake cycle is controlled
by our biological clock. The average younger adult gets sleepy
at around 10 or 11 PM and sleeps for 8 to 9 hours, waking between
6 to 8 AM. As we age, our circadian clock advances, causing advanced
sleep phase syndrome. People with this syndrome get sleepy early
in the evening (around 8 or 9 PM). If they were to go to bed at
that time, they would sleep for about 8 hours and wake up 4 to
5 AM. However, when they try to stay up to 10-11 PM, their bodies
still wake up at 4 to 5 AM. This means they only get 5-6 hours
of sleep, the amount of time they were in bed before their advanced
sleep -wake cycle wakes them up.
The elderly generally secrete lesser
amounts of certain chemicals that regulate the sleep/wake cycle.
Both melatonin (a substance produced by the pineal gland
that promotes sleep and influences the sleep biological clock)
and human growth hormone (HGH) production decrease with age. HGH,
another hormone required for sound sleep, is an essential ingredient
for maintenance of bone and muscle tissue as well as for cell
growth. Production of these hormones takes place when the brain
goes into certain theta and delta levels while in sleep. However,
with aging, the brain achieves these brain patterns with less
regularity, so normal production gets disrupted. The HoloSync
program uses sound frequencies to ensure that theta and delta
patterns of the brain are maximised during sleep.
Rise in levels of the stress hormone,
cortisol , in the evenings, adds to the reduction
in abilty to enter theta wave stage.
There are also changes in the body temperature cycle,
which occur with age.
In addition, decrease in exposure
to natural light and a change in diet may compound
sleep difficulties. Bright, natural light is considered essential
for proper functioning of the circadian rhythm.
Lack of exercise and decreased mental stimulation
may also lead to sleep defiency. (Practice The
Tibetan Technique daily,
like we do, to keep yourself fit).
Medical sleep disorders such as Sleep
Apnea
(also known as Sleep Disordered Breathing): e.g.
there are at least four sleep disorders which are far
more common in older people than in the young:
* sleep apnea,
* restless legs syndrome,
* periodic limb movements disorder, and
* advanced sleep phase syndrome
However, these conditions can all be helped by customised
sleep & relaxation products
Medical problems that include arthritis,
heartburn, osteoporosis, and heart and lung disease, may
also interrupt, delay, or abbreviate sleep. Everyday ailments
like headaches, muscle aches, leg cramps, and sinus pain disturb
our rest more often as we age. Consult with your doctor. Medication
may also become necessary in cases of intense pain from Arthritis,
requiring immediate relief.
Learn more about
Syn-flex, pharmaceutical grade liquid glucosamine
arthritis treatment.
Drugs prescribed to
treat medical conditions can occasionally result in sleep loss.
Physical changes associated with
aging may also play a role. Aches and pains may
lengthen the time it takes to fall asleep...and interrupt sleep
thereafter. An aging bladder leads to the need to use the bathroom
more frequently at night.
Psychological conditions including stress,
depression, anxiety, alcoholism or drug abuse can result in loss
of sleep. All of these conditions can cause the brain to lose
the ability to enter the slower brain wave patterns of restful
sleep . These patterns are where your brain and endocrine system
make the essential substances needed for youthful vitality and
well-being. These (and other) situations can cause the brain to
lose some or all of its natural plasticity - its natural ability
to easily and effortlessly change and flow into the different
patterns of electrical energy necessary for optimum sleep. The
Sedona method is a self-help
program developed to enable you come to terms with yourself, deal
with stress, anxiety, depression and fear. We have great faith
in it.
More information regarding sleep habits affecting sleep
Sleep
Loss Solutions
Sleep & Aging
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The
Tibetan Technique: It comprises a set of
five simple yoga exercises devised centuries ago by Tibetan
monks that, over a period of time of regular practice, transforms
you into a much younger-looking, vigorous and healthy person.
This is achieved by naturally stimulating your hormonal
glands to produce more hormones. No drugs or stimulants!
You will relive your youth in your mature years.Tibetan
Yoga DVD
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The
HoloSync Program: Holosync audio technology
creates what could be described as "high-tech" meditation.
This high-tech approach creates a dramatic acceleration in the
results you gain from your meditation practice, and you go "deeper"
very much faster. An excellent stress reliever! We use it daily.
Syn-Flex
Breakthrough Osteoarthritis Treatment : Fast
acting, high-quality formula ends arthritis pain, rebuilds cartilage,
protects joints, and actually treats the disease. Includes:
Liquid Glucosamine, Chondroitin Sulfate, Boswellin, Bromelaine,
Yucca, Omega 3 & 6, Vitamins A, C, E (11 important nutrients
in addition to glucosamine).
The
Sedona Method: We recommend this highly
scientific system, contained in 10 audiocassettes. You will
feel much better about yourself and life in general, start making
positive decisions, be more in control of your life, have better
relationships and, in general, experience significant improvement
in your life. The specifics for each individual vary widely
because each of us has our own unique experiences, goals and
life circumstances. Once you discover how to release, your inner
self begins to blossom in many exciting ways.
Note:
We
at YoungAgainForever are committed to natural and holistic systems
of creating good health and well-being. For information
on other factors that help to promote lifetime fitness,
good health and wellness, visit our SITEMAP
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