AJOURNEY INTO

SLEEPa condition of body and mind which typically recurs for several hours every night, in which the nervous system is inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended:{

It is easy to dis-regard sleep and dreaming as an important part of your busy lifestyle but they are essential to a healthy and overall quality of life.

HARD WORKING?

Please take into consideration that this journey will consist of 5 stops reffered to as A-E, beginning in DERBY in Non-REM and ending at London St Pancras where we shall enter REM.

INTRO

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BUSY LIFESTYLE?

Non-Rapid Eye Movement (NREM) Sleep (also known as quiet sleep)

Rapid Eye Movement (REM) Sleep (also known as active sleep or paradoxical sleep)

STAGES A-D STAGE E

Alpha (slow brain waves)

Theta (Very slow brain waves)

Sleep spindles (Rapid and rhythmic brain waves)

Delta (Slow waves)

REM (Rapid eye movement)

A GUIDE TO YOUR SLEEP JOURNEYPlease check the termology before we start the journey to fermilarise yourself with the upcoming stops and stations.

Your driver today will be

NATHANIEL KLEITMAN

ALFRED LEE LOOMIS

The stages of sleep were first described by Alfred Lee Loomis in 1937, and his coworkers who separated the different sleep stages using an EEG (electroencephalography) used to measure brain waves that revealed five levels of sleep.

No 1937No 1953

Your conductor today will be

Nathaniel Kleitman discovered REM sleep in 1953. He experimented by wiring up people to various machines, including one that read the eye movement, called an electrooculogram (EOG). When he noticed eye movement, he woke up the patient. Ninety percent of patients reported having been dreaming during that time. If we wake up from REM sleep, we have a good chance of recalling dreams

Before we begin

YOU MAY FEEL A SENSE OF

ALLING

this is completely normal and the journey will resume shortly

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J O L T I NL T N

During the earliest phases of sleep, you are still relatively awake and alert. As the brain begins to relax and slow down, slower waves known as alpha waves are produced. During this time when you are not quite asleep, you may experience strange and extremely vivid sensations known as hypnagogic hallucinations. Common examples of this phenomenon include feeling like you are falling or hearing someone call your name.

Another very common event during this period is known as a myoclonic jerk. If you’ve ever startled suddenly for seemingly no reason at all, then you have experienced this odd phenomenon. While it may seem unusual, these myoclonic jerks are actually quite common.

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Stage A is a transition state. In this stage, the eyes move more slowly and muscle activity slows as well. Stage A is a light sleep where you can be awakened easily.

ROUTE

L I G H TSLEEP

It is of short duration, usually lasting only 5 minutes. During Stage A, sleep is easily interrupted by very low intensity stimuli, like a door closing or a gentle nudge.

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:10-25In Stage B, eye movement stops and brain waves become slower with an occasional burst of rapid brain waves. At this point, the body prepares to enter deep sleep.

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:20-40Stage C is the beginning of a deep sleep, also known as Slow Wave Sleep. It is harder to rouse someone from a deep sleep, but if you are woken you will feel especially dopey and confused for a couple of minutes.

50% Stage D is the deepest of the four sleep stages before REM sleep. No eye movement or mus-cle activity occurs during deep sleep. During this stage, the brain produces more delta waves than theta waves. In Stage D some may experience sleepwalking or night terrors.

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Sleep debt is the difference between the amount of sleep you need and the hours you actually get. Every time you sacrifice on sleep, you add to the debt. Eventually, the debt will have to be repaid; it won’t go away on its own. If you lose an hour of sleep, you must make up that extra hour somewhere down the line in order to bring your “account” back into bal-ance.

Many of us try to repay our sleep debt by sleeping in on the weekends, but as it turns out, bouncing back from chronic lack of sleep isn’t that easy. One or two solid nights of sleep aren’t enough to pay off a long-term debt. While extra sleep can give you a temporary boost (for example, you may feel great on Monday morning after a relaxing weekend), your performance and energy will drop back down as the day wears on.

During the night, your sleep follows a predictable pattern, moving back and forth between deep restorative sleep (deep sleep) and more alert stages and dreaming (REM sleep). Together, the stages of REM and non-REM sleep form a complete sleep cycle. Each cycle typi-cally lasts about 90 minutes and repeats four to six times over the course of a night.

The amount of time you spend in each stage of sleep changes as the night progresses. For example, most deep sleep occurs in the first half of the night. Later in the night, your REM sleep stages become longer, alternating with light Stage 2 sleep. This is why if you are sensitive to waking up in the middle of the night, it is probably in the early morning hours, not immediately after going to bed. It’s not just the number of hours in bed that’s important it’s the quality of those hours of sleep. If you’re giving yourself plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep.

Sleep debt

Sleep pattern Sleep time

Little sleep

The amount of sleep a person needs depends on the individual. In general, most healthy adults are built for 16 hours of wakefulness and need and average of 7-8 hours sleep per day. Teenagers need about 9 hours per day on average and infants require 16-18 hours.However some individuals are able to function without sleepi-ness or drowsiness after as little as six hours of sleep. Others can’t perform at their peak un-less they’ve slept 10 hours. And, contray to common myth, the need for sleep doesn’t decline with age but the ability to sleep for six to eight hours at one time may be reduced.

Too little sleep may cause:

Impared memory and thought processes.

Depression

Decreased immune responce

Fatigue

Increased pain

Sleep combat

According to leading sleep researchers, there are techniques to combat common sleep problems:

Keep a regular sleep/wake schedule.

Don’t drink or eat caffine four to six hours before bed and minimse daytime use.

Don’t smoke, especially near bedtime or if you awake in the night.

Avoid alcohol and heavy meals before sleep.

Get regular exercise

Minimise noise, light and exes-sive hot and cold temperatures where you sleep

Develop a regualr bed time and go to bed at the same time each night

Try and wake up without an alarm clock.

Attempt to go to bed earlier every night for certain periods; this will ensure that you’re get-ting enough sleep.

Deep sleep is a time when the body repairs itself and builds up energy for the day ahead. It plays a major role in maintaining your health, stimulating growth and development, repairing muscles and tissues, and boosting your immune system. In order to wake up energised and refreshed, getting quality deep sleep is essential.

Deep sleep is characterised by an increased body temperature; and as perspiration increases, the skin secretes more minerals, the lungs also breathe out more carbon gas.The intestines transport more excre-ments, the kidneys actively filter the blood, the organs detoxicate and the skeleton muscles deacidify.

PLEASE BE AWARE OF THE RISKS OF SLEEP DEPRIVATION ON THIS JOURNEY THAT CAN ARISE FROM INADEQUATE DEEP SLEEP.

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WE ARE NOW ABOUT TO ENTER REM

Last night while you slept you entered REM and dreamnt. Please take the time to read the REM book to give you all the information you require.

Insomnia (the most common)The inability to get the amount of sleep you need to wake up feeling rested and refreshed, is the most common sleep complaint. Insomnia is often a symptom of another problem, such as stress, anxiety, depression, or an underlying health condition. It can also be caused by lifestyle choices, including the medications you take, lack of exercise, jet lag, or even the amount of coffee you drink.

Sleep apneaA common sleep disorder in which your breathing temporarily stops during sleep due to the blockage of the upper airways. These pauses in breathing interrupt your sleep, leading to many awakenings each hour. While most people with sleep apnea don’t remember these awakenings, they might feel exhausted during the day, irritable and depressed, or see a decrease in productivity.

LOOK OUT FOR

SLEEP DISORDERS

Restless legs syndrome (RLS)A sleep disorder that causes an almost irresistible urge to move your legs (or arms). The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations.

NarcolepsyNarcolepsy is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” while in the middle of talking, working, or even driving.

Please take care when entering into sleep.

Sleep should be an enjoyable time where we rest and restore for the next day but there is many disorders that prevent individuals from getting the good nights sleep they require.

OVER-VIEW STAGE A

STAGE B

STAGE C

STAGE D

STAGE E

Between being awake and falling asleep

Light sleep

Onset of sleepBecoming disengaged from surroundings.

Breathing and heart rate are regular

Body temperature drops

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Deepest and most restorative sleepBlood pressure drops

Breathing becomes slowerMuscles are relaxed.

Blood supply to muscles increasesTissue growth and repair occurs.

Energy is restored.

Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development

25%REMProvides energy to brain and body.

Supports daytime performance.

Brain is active and dreams occur.

Eyes dart back and forth.

Body becomes immobile and relaxed, as muscles are turned off. EN

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