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The sleep story Any person who prioritizes health knows that sleep should not be sacrificed. Read about why sleep is an indispensable, all-important activity.
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leep is such a fascinating part of living but many people still know so little about it. Here’s what you SHOULD know: Sleep is a powerful, necessary and dynamic activity. This means that your brain and body do not simply pause or shut down when the lights go out. Sleep is, in fact, crucial to your day-to-day functioning and overall health.
What are the types of sleep? Sleep has distinct stages with particular patterns of brain waves (the brain’s electrical activity). Feeling rested after a good sleep is not so much related to length as it is to the quality of sleep. There are two basic types of sleep: rapid eye movement (REM) sleep and non-REM sleep. Sleep usually begins with non-REM sleep; it’s further divided into four stages (see table). Stages 3 and 4 are considered deep, restorative sleep. REM sleep cycles along with nonREM sleep throughout the night, and the sleep cycles repeat continuously. As your sleep progresses, REM sleep becomes longer and deep sleep shortens. Non-REM sleep
Stage 1: Light sleep; easily awakened; eyes move slowly and muscle activity slows Stage 2: Eye movements stop; brain waves are slower with occasional bursts Stage 3: Deep sleep; difficult to awaken; brain waves are slower than in stage 2, but still speed up occasionally Stage 4: Deep sleep; difficult to awaken; brain waves are extremely slow
REM sleep
Occurs usually within the first 90 minutes of sleep; eyes move rapidly under closed eyelids; breathing is irregular and shallow; heart rate and blood pressure increase; dreaming occurs; arms and legs are temporarily paralyzed
A complete sleep cycle takes about 90 to 110 minutes.
A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes Orange de Guzman, MD
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Why do we need to sleep?
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Your bedtime is governed by your internal biological clock and the presence or absence of light. When it’s dark, your biological clock tells your body to produce more melatonin, which makes you feel drowsy. Thanks to this natural clock, you’ll feel sleepiest between midnight and 7 a.m. Melatonin production also rises in the mid-afternoon, contributing to sleepiness during this time.
Adults need at least 7 to 8 hours of sleep to be completely rested – don’t think that you’re strong enough to get by with just a few hours of sleep without consequences. Many occupational and vehicular accidents are caused by overly tired workers or fatigued drivers. And those are just the short-term dangers of sleep deprivation. New evidence shows that if you regularly deprive yourself of sleep, it can put you at higher risk of obesity, diabetes, heart disease and infections. Here are some reasons why you should aim to sleep well: • During sleep, your brain is forming pathways necessary for learning. Well-rested people learn tasks better and remember what they learned more than sleep-deprived people. • Sleep is necessary for stimulating creativity and forming insights. • Quality sleep contributes to concentration and good decision-making skills. • Sleeping well helps you react quickly to emergency situations. • A good night’s rest makes you less likely to be depressed or have a bad mood.
• Sleep maintains your cardiovascular health. Lack of sleep puts your body under stress, possibly contributing to your risk of heart disease. • Sleeping triggers the release of the growth hormone, which promotes growth in children and increases muscle mass and repairs cells in children and adults. • Sleep regulates appetite, energy use and weight. When you sleep less, you are more likely to prefer high-calorie or high-carbohydrate foods. • When you get enough sleep, you can fight off common infections well.
If you don’t get enough sleep, your need for sleep increases in the following days. Your body will inevitably demand that you sleep more until it feels normal again.
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Leave the sheep alone
Tired of counting sheep to fall asleep? The experts recommend simple tips on how to get a good night’s sleep.
Set a sleeping schedule – We are creatures of habit, so set a regular time for sleeping and waking. When you disrupt this schedule, like when you sleep in during weekends or pull an all-nighter, you’ll find it harder to get back into your sleeping rhythm. Sleep only when sleepy – Don’t lie awake in bed if you’re not that sleepy. Find another activity to do until you feel tired, but don’t do it in bed; use your bed only for sleeping. Relax before bedtime – Choose a relaxing habit, such as reading or listening to calming music, which you can do regularly before sleeping. Doing this activity will tell your body that it’s time to retire for the night. If you’re too hungry, have a light snack; dairy products have tryptophan, a substance that can help you sleep. Avoid caffeine, nicotine and alcohol – It’s easy to understand why caffeine can keep you awake (it’s a stimulant), but what about nicotine (like in cigarettes and some drugs) and alcohol? These substances can make you sleep very lightly, making you wake up frequently. Remember that caffeine is not just in coffee; it can also be found in some chocolates, soft drinks, non-herbal teas and some drugs. Check product labels. Exercise – Regular exercise can help you sleep, but don’t work out just before bedtime. Try to exercise around 5 hours before going to bed. Control your room temperature – If it’s too warm or too cold, it’s harder to sleep! Wake up to bright lights – Sleep until sunlight; bright lights in the morning help the body reset itself every day. Also, don’t expose yourself to bright lights at night. See a doctor – If you have trouble falling asleep in spite of trying the tips above, you may have a sleep disorder, which can be diagnosed and treated by a doctor, ideally a sleep specialist.
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Sleeping after the night shift
It’s harder to sleep after night shifts because your body does not receive the environmental cues (like the presence or absence of light) it needs for controlling the sleep/wake cycle.
If you can’t get out of working the night shift, try these suggestions: • When you are trying to sleep during the day, eliminate all sound and light distractions. Make your bedroom as dark as possible. You’ll need to simulate nighttime to have better-quality sleep. • Increase your total amount of sleep by napping and lengthening your sleeping hours. • Use bright lights in your workplace. • Don’t take coffee nonstop. Limit caffeine to the first part of your shift so you can sleep better when the shift ends. • If you can help it, try to stay on one shift schedule as long as possible.
A slice of trivia What I word is the condition wherein a person is unable to obtain adequate sleep? Freshen up on your researching skills, e-mail us the answer at orange@activelink-consult.com and win a prize! From those with the correct answer, 6 people will be randomly chosen to win an Orange Sorbet
Bath and Shower Shake from Marks & Spencer. We’ll include the answer in the next issue of A Slice of Orange.
Answer to last issue’s question: What T word refers to hardened or calcified plaque on the teeth? Once this funny-sounding dental concern forms on your teeth, only professional dental cleaning can remove it. Plaque that is not removed by brushing and flossing can harden into tartar (also called calculus). Tartar forms a tough, crusty deposit that can only be removed
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2007 ActiveLink Employee Benefits Made Better
ActiveLink Insurance Brokers, Inc. 104 VA Rufino Street, Legaspi Village, Makati City, 1229 Philippines T: +632 817 4606 / 817 7900 www.activelink-consult.com
by your dentist. It is important to have tartar removed professionally because it can lead to gingivitis and periodontal disease, which may lead to eventual tooth loss.
The Orang e wants to h ear from you!
Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel fre e to contact us . You can e-mai l our team at orange@activ elink-consult.co m.