Lets Talk: Sleep by School of Art, George Mason University

’S TALK LET’S S TALK LET’S T TALK LET’S TA TALK LET’S TAL ALK LET’S TALK

EP SLEEP SLEEP P SLEEP SLE EP SLEEP SLE SLEEP SLEE EP P SLEEP SLE EP SLEEP SLE SLEE E SLEEP SLE EP EP SLEEP SLEEP SLEEP SLEEP SLE EP SLEEP S SLLEEP SLEEP SLE EP SLEEP P SLEEP SLEEP SLE EP SLEEP S P SLEEP S S SLEEP S SLE EP SLE EE EP SLEEP SLEEP SLE EP SLEEP S SLE LEEP EP SLEEP SLEEP SLE EP S SLLEEP SLEEP SLEEP SLE

LET’S TALK: SLEEP Kelly Torres-Gonzalez Published by: BookBaby 7905 Crescent Blvd, Pennsauken Township, NJ 08110

Copyright© 2021 by Kelly Torres-Gonzalez All rights reserved. No part of this book may be used or reproduced in any manner without written permission from the copyright owner except in the case of quotations used in a book review or article. For more information contact: Kelly Torres-Gonzalez kellytg.designs@gmail.com 12656 Dara Dr. Apt. 102 Woodbridge, VA 22192

I dedicate this book to those important to me that I have lost: my uncle Carlos, my father Ricky, and my dog Dino. I also dedicate this book to my mom and my amazing friends: Kayla, Stuart, and Samantha for being there for me whenever I needed somone to talk to.

’S TALK LET’S S TALK LET’S T TALK LET’S TA TALK LET’S TAL ALK LET’S TALK

Table Of Contents The Ins and Outs of Sleep Sleep Theories Sleep Stages Recommended Hours Sleeping Positions

10 12 16 18

Sleeping Disorders

RLS 24 Narcolepsy 30 Insomnia 36 Sleep Apnea 42

Parasomnias 48

Naps 56 References

THE INS AND OUTS OF SLEEP

What is Sleep

Sleep is one of the greatest and most important aspects of our lives that we spend around a third of our lives doing. We know it is the time where we lay down in a comfy bed, where we can disconnect from the craziness of life. Now, you may think sleeping is just a period of nothingness where your body goes dormant. When in reality your brain and body are still doing their jobs, getting rid of all the nasty toxins in your system. Sleeping is also a time where your stimuli are reduced. It is mainly a period of time where the psychological aspects of ourselves can relax, which is why it is commonly seen as a psychological behavior instead of a biological one.

So, why do we sleep?

Sleep is similar to why we need food and water, to survive. The thing is, we do not know why we do it from a biological standpoint. It is beneficial for our health because the brain takes its time sorting out the good and bad in our bodies so we do not end up getting too sick, we can regain our energy, and allows for our bodies to rebuild cells. It is also a time for our bodies to clear out adenosine, a neuron we produce during the day that promotes tiredness, so we can feel more alert when we wake up. There are several types of sleep that help promote growth in children and young adults, such as deep sleep. There are many different benefits to sleep and how much it can help us mentally and physically. Now scientists do have their theories on why we sleep.

Inactivity Theory

The inactivity theory, oldest theory about sleep, describes how sleep was an evolution of a survival technique for hunted animals. Animals started figuring out that they could survive longer if they found a spot where they could be still and quiet so predators would not find and hunt them. Instead those predators would go after animals that did not take the time to try and hide. This theory of course can easily be argued because it is typically safer to be awake while being hunted as there is a chance the predator can still find its prey.

Energy Conservation Theory

Simply, we need sleep so we can conserve energy. The energy conservation theory was conceived from natural selection and the competitive nature of efficiency. Sleep was seen as a way for a person or animal to lower energetic demand while not getting resources so when the time is right, they will have sufficient energy to get as many resources as they can. Research has shown that energy metabolism in humans is reduced by around ten percent while sleeping. When we get the recommended hours of sleep (8 hours) we save an amazing 35% of our energy.

Restorative Theory

The restorative theory details how our body needs us to sleep so it can repair and restore cells that have been damaged and/or lost after being awake for the majority of the day. Studies have been performed on both animals and humans to see how each group is affected with different amounts of sleep. These studies have found that animals do not survive after a few weeks of no sleep because they have lost all immune functions.

Nocturnal Processes: » Muscle growth » Tissue repair » Protein synthesis » Releasing of growth hormones

Brain Plasticity Theory

The brain plasticity theory is actually one of the most recent and most promising theories about sleep’s purpose. Findings suggested that while we sleep our brain’s structure and how it’s organized is changing. While we sleep our brains are hard at work trying to clear out any toxic waste in our central nervous system, so when we do wake up, the brain is ready to do it’s day time functions. There is enough research to suggest that sleep helps our memory by converting memories from short to long term and even getting rid of any unneeded information that could clutter our nervous system. Thus why whenever you are about to take a test a teacher or professor would always mention, “Get a good night’s rest.”

Functions affected by sleep: » Learning » Memory » Problem-solving skills » Creativity » Decision making » Focus » Concentration

SLEEP STAGES While we are sleeping, our bodies go through four different sleep stages that it cycles through multiple times during the night for various lengths of time. Each stage lasts around 70 to 120 minutes each which when cycled through four times is equivalent to around the recommended hours of sleep an adult should be getting. There are two phases of sleep we go through, non-REM and REM, where a normal pattern of sleep consists of three stages of non-REM and one stage of REM. This cycle repeats three to four times every night.

Starting with nREM

During nREM our bodies build bone and muscle,tissues get repaired and regenerate, and our immune system grows stronger. We start getting less nREM sleep the older we get, so enjoy it while you still can.

Hold on, what is REM?

REM is an abbreviation for rapid eye movement, so non-REM (nREM) refers to a lack of eye movement while asleep in contrast to REM, where your eyes are quickly moving side to side.

Is that it?

For the abbreviation, yes, but as mentioned before we go through stages of both nREM and REM sleep. Now, we are going to go into the different stages of nREM and what occurs during it and the benefits of both the nREM and the REM stages of sleep.

STAGE ONE

The very first stage we go through when we fall asleep. This stage is normally considered as light sleep and lasts around five to ten minutes where your eye movement and muscle activity starts to slow down. Our brain activity also starts to slow down during this stage. Of course, this is the easiest stage for you to be woken up from and still feel like you have not gotten any sleep. You know that weird sensation where you feel like your falling and then jolt awake? Yeah, there’s a name for that, it’s called “motion hypnic myoclonic” or simply a hypnic jerk and they are a totally normal occurrence during this stage and nothing to be concerned about.

STAGE TWO

Stage 2 is considered a transitional stage between light to deep sleep. This is a longer stage of light sleep that typically lasts from 30 minutes to an hour. We spend half our time sleeping at this stage. This is the stage where our eye movements completely stop, our heartbeat and breathing rate starts to slow down, and our body temperature decreases. The body temperature drop is nothing to worry about, because the drop is only two degrees lower than your normal temperature during the day. In fact, doctors typically recommend sleeping in a colder room to get a better night’s sleep. Our brain waves are becoming even slower and our muscles become even more relaxed as your body starts to enter the third stage of sleep.

STAGE REM

After 90 minutes of sleep we made it to the final stage and second phase of sleep, REM, where as the name suggests, our eyes start to move and our heart rate and breath are speeding up. We start getting away from the deep sleep stage since our brain activity starts back up to a point where it starts to feel like we are awake even though we are still technically asleep. This is why this is the prime time for us to experience dreams. This is also the time where the muscles in our arms and legs are so relaxed that they are temporarily paralyzed. The amount of REM sleep also declines the older we get, with infants and young children getting the most REM sleep and elders having the least amount.

STAGE THREE

We have now entered the deep sleep stage. This is the stage where our brains start going to work on removing those toxins that clog up our nervous system and produce delta waves, which are very slow brain waves. Also, those restorative processes we talked about from the restorative theory start doing their thing to help our bodies. This stage lasts around 20 to 40 minutes and this is the time where it is harder for someone to wake you up. If something or someone does manage to wake you up, you will feel pretty groggy and try to figure out what year it is for a few minutes. Our eyes and muscles completely relax and there is no movement happening with them.

RECOMMENDED HOURS PER AGE GROUP

Birth–3 Months 14–17 hours

4–12 Months 12–15 hours

1–2 Years 11–14 hours

3–5 Years 10–13 hours

6–12 Years 9–11 hours

13–18 Years 8–10 hours

18–64 Years 7–9 hours

65+ Years 7–8 hours

Pros » Relieves sleep apnea symptoms » Alleviates acid reflux » Prevents back and neck pain » Promotes digestion

Cons » Stomach and lung pressure » Feeling numb if on one side for too long » Shoulder aches and pains

SLEEPING POSITIONS

SIDES

FETAL Pros » Alleviates cramps » Spine relief » Improves circulation

Cons (too curled up) » Constricted breathing » Back pain » Worsens circulation

BACK Pros » Head, neck, and spine relief » Alleviates acid reflux » Less wrinkles

Cons » May worsen or develop sleep apnea symptoms

STOMACH Pros » Relieve sleep apnea symptoms » Promotes digestion

Cons » Back, neck and joint strain » Discomfort from acid reflux

SLEEPING DISORDERS

RLS Restless leg syndrome (RLS) also called Willis-Ekbom disease is a disorder that causes a person to have a very strong urge to move their legs. This is considered a sleep disorder because RLS typically occurs at night while someone is lying down in bed or sitting for too long and can be disruptive to people who are trying to sleep. This could also be dangerous for those who are stuck driving for a long period of time so it is recommended to take breaks during road trips to prevent RLS from happening. Someone with RLS should walk around or shake their limbs as a way to help and relieve their discomfort. Anyone can get RLS, but it is more common in women and up to 10% of the United states has RLS.

Well what causes RLS?

What specifically causes RLS is unknown, but doctors have found that RLS is mainly a genetic syndrome. This means that if one of your parents has it then there is a good chance you could have it too. If you do have a parent with RLS, your symptoms would develop before your 40s. There is, of course, still a chance to get RLS without the genetics, but typically symptoms develop later in life. There are a fair amount of other medical conditions that also cause RLS like, an iron deficiency, end-stage kidney failure, neuropathy (nerve damage), and during the last trimester of pregnancy. Additionally, there is evidence suggesting that RLS is also related to the basal ganglia, a section of the brain that controls movement, not functioning properly. Other sleep disorders, like sleep deprivation and sleep apnea, could also trigger RLS symptoms in some people.

Can it be treated?

There are no known ways for someone who suffers with RLS to have their symptoms completely go away, but there are treatment plans for controlling their symptoms. Depending on how severe the symptoms will depend if a doctor would be comfortable prescribing medication. They would typically suggest lifestyle changes for milder cases then prescribe medication for more severe cases. Also, if the RLS is caused by another medical condition, then a doctor would first see if the RLS can be treated with treatments given for the overlying medical condition.

Medication: » Prescribed Medications » Dopamine Agonists » Benzodiazepines » Opiates » Anticonvulsants

Non- Medicated: » Exercise » Good sleep habits » Avoiding/limiting caffeine » Applying a heating pad » Warm tub soak » Reduce Stress

Sensations your limbs could feel » Pulling » Tugging » Throbbing » Itching » Aching » Burning » Crawling

Repetitive leg movements

Uncomfortable sensations

Needing to move limbs to get some type of relief.

Constantly moving and/or bending legs while sleeping.

Indefinable feelings in your legs.

Symptoms

Irresistible urge to move

Disrupted sleep

Behavior issues

Difficulties focusing

Sleep cycle being reset due to being woken up constantly.

Likely to be more moody or be irritable due to the lack of sleep.

Having a hard time staying on task or paying attention.

NARCOLEPSY Seen as a chronic neurological sleep disorder, narcolepsy is when you have a hard time staying awake during the day. This can both be drowsiness during the daytime and even randomly falling asleep wherever you are. Narcolepsy can happen to both men and women equally and it is said that one in 2,000 people are affected. Unfortunately, there are no cures because this is a chronic disorder, however there are medications and other things you can do to help manage narcolepsy. Now there are two types of narcolepsy: with and without cataplexy.

Well, what are the two types?

The two types of narcolepsy are very similar because they share the same symptoms, except type 2 is seen as less severe than type 1. People with Type 1 may experience cataplexy. These two types are why they are often termed as narcolepsy with cataplexy (type 1) and narcolepsy without cataplexy (type 2).

Um, What is Cataplexy?

Cataplexy is when you suddenly lose control of your muscles in your face, arms, legs, and/or torso while you are awake which typically are triggered by strong emotions, but last up to a couple of minutes. It is also one of the first symptoms people with type 1 narcolepsy experience, which at times leads to misdiagnosis because it is often mistaken for epilepsy.

Mild cases include: » Slurred speech » Buckling knees » Drooping eyelids and head

Extreme cases include: » Full body collapse » Paralysis

What causes it?

We do not really know exactly why people experience narcolepsy. What we do know is that a person with type 1 tends to have lower levels of a chemical called hypocretin, which is a chemical in our brains that helps us regulate our REM sleep and how awake we are. A person with type 2 may develop narcolepsy due to an infection. There is no definitive reason as to how someone would get either type.

Treatments

Unfortunately there is no cure for narcolepsy, because it is seen as a lifelong condition. Even though there is no cure, there are a variety of treatments someone can do to reduce their symptoms and make sure they are safe while operating a vehicle.

Medications

» Modafinil » Stimulants » SSRIs/ SNRIs » Antidepressants » Sodium Oxybate

Non-Medicated » Schedule Sleep » Naps » Avoid nicotine and alcohol » Exercise

Sleep Attacks

Cataplexy (Type 1)

Difficulty staying aware or needing to sleep during the day.

Being unaware of your environment while asleep.

Sudden muscle weakness that is triggered by strong emotions.

Symptoms

Excessive Daytime Sleepiness

Hallucinations

Sleep paralysis

Vivid dreaming

Seeing or hearing things that are not really there.

A temporary feeling of being unable to move or talk.

Intense dreams that can feel very real.

INSOMNIA One of the most common sleep disorders that affects 35% of adults, insomnia is simply the difficulty of falling and staying asleep. People with insomnia also do not wake up feeling refreshed, because of the lack and poor quality of sleep they get. Insomnia is very draining to one’s mood and health because of how much sleep helps the body. Since they are unable to get the proper amount of sleep, life can get difficult. There are also two types and three categories of insomnia someone could experience.

TYPES

CATEGORIES

Acute (Short-Term)

Sleep-onset Insomnia

Acute insomnia is a shorter period of sleep difficulty, mainly caused by stress,a change in environment or schedule, or experiencing something traumatic. This type typically lasts from a few days to up to three months.

This category deals with the difficulties of falling asleep, this also includes having a hard time relaxing while laying in bed. The circadian rhythm, the internal process that regulates sleep, of someone who suffers with sleep-onset insomnia is out of sync due to other factors like jet lag and irregular schedules.

Chronic (Ongoing) Chronic insomnia happens more frequently and lasts much longer than acute. Symptoms happen at least three times a week for three months or more. Usually chronic insomnia is a symptom of another issue, such as medical conditions, medication and other sleep disorders. Chronic insomnia can also be triggered by caffeine, tobacco, and alcohol. There are times where chronic insomnia is it’s own issue but we still do not understand how it’s caused.

Sleep Maintenance Insomnia Common with elders and those who consume alcohol, caffeine, or tobacco, sleep maintenance insomnia makes it difficult to stay asleep. Other disorders, like sleep apnea and periodic limb movement disorder, can also have sleep maintenance insomnia as a symptom.

Mixed Someone may be able to experience both categories of insomnia (sleep-onset and sleep maintenance) resulting in mixed insomnia. People with more chronic insomnia find that these categories shift over time.

What causes insomnia?

Insomnia is either a diagnosis on it’s own or it is a symptom of another diagnosis. With chronic insomnia, it is usually triggered by stress, traumatic events, or habits that disrupt sleep. Other causes of chronic insomnia is if your internal clock is disrupted due to travel or an irregular work schedule, poor sleeping habits, and even eating too much around the time you are going to bed. Certain mental health disorders like PTSD and anxiety could also cause issues with staying asleep and causing someone to wake up too early.

Medical conditions that causes Insomnia: » Chronic Pain » Cancer » Diabetes » Heart disease » Asthma » GERD (gastroesophageal reflux disease) » Overactive Thyroid » Parkison’s » Alzheimer’s

Huh, can I treat it?

Insomnia is a tricky disorder because of the different types and categories there are. There is no definitive treatment. A person suffering with insomnia would need to talk with their doctor to figure out treatment plans and figure out what is and isn’t helping. There are a couple different therapies or certain medications a doctor would recommend doing depending on how severe the disorder is.

Therapy » Cognitive behavioral therapy » Light therapy

Medications » Benzodiazepines » Nonbenzodiazepines » Melatonin agonist

Non-Medicated » Sleep schedule » Staying active » Checking medication » Avoid/limit naps » Avoid/limit caffeine » Avoid nicotine » Avoid large meals before bed

Difficulty staying asleep

Waking up earlier than planned

Being unable to properly fall asleep at your scheduled time.

Being unable to stay asleep throughout the night.

Needing to wake up at a certain time, but waking up before.

Symptoms

Difficulty falling asleep

Poor sleep quality

Worry about sleep

Excessive daytime sleepiness

Waking up feeling unrested and having difficulties focusing.

Over-thinking if you would be able to fall asleep or stay asleep.

Difficulty staying aware or needing to sleep during the day.

SLEEP APNEA Sleep apnea can be a very serious and dangerous disorder because of how it affects one’s ability to breath while they sleep. Someone with this disorder could have multiple pauses in their breathing pattern accompanied by very loud snoring. This can cause disruptions to one’s own sleep and disrupt the sleep of others due to the audible snoring. There are multiple types of sleep apnea someone could develop.

Obstructive Sleep Apnea (OSA)

One of the more common forms that affects 2-9% of adults, OSA typically happens when your throat muscles are too relaxed to the point where the back of the throat starts to become blocked. When this happens you can be prevented from breathing properly or not be able to breathe all together.

Central Sleep Apnea (CSA)

CSA is less common than OSA because it is more of a neural disorder when your brain has difficulties sending signals to your muscles that are used while breathing. Breathing becomes slow and shallow. This disorder may also be caused by another medical issue like a stroke or heart failure.

Mixed

Mixed, also called Complex Sleep Apnea, is a combination of the OSA and CSA types. Treatment is given immediately because of how dangerous this type can be. Since this type does affect both the physical and neurological aspects of sleep, treatment is very important so the person does not stop breathing completely in their sleep, causing even more troubling issues and potentially leading to death.

Wow, that’s scary. How does that even happen?

One of the few disorders with actual known causes since the two types can be accurately studied and tested. Sleep apnea can be caused by someone’s physical structure like the size of your neck, jaw, tongue, and even tonsils can cause obstructive sleep apnea. Other medical conditions like a stroke, heart failure, hypothyroidism (when the thyroid is not as active), and acromegaly (an excess growth hormone) can also lead to one of the types of sleep apnea. Sleep apnea can also be passed down from previous family members.

Um, I’m sure there’s ways to prevent this? Right?

Remember to always talk with a doctor to make sure you get the proper treatment, they would need to know the cause and which type of sleep apnea you have. A doctor could recommend a sleep study so they can identify what is causing the sudden pauses of breathing. Once they figure out the cause then treatment can begin.

Therapy » Continuous Positive Airway Pressure (CPAP) » Supplemental oxygen » Adaptive Servo-Ventilation (ASV ) » Positional Therapy

Surgery » Tissue removal » Tissue shrinkage » Jaw repositioning » Implants » Nerve stimulation » Tracheostomy

NonMedicated » Lose weight » Exercise » Avoid alcohol and sleeping pills » Do not smoke

Excessive daytime sleepiness

Loud snoring

Difficulty staying aware or needing to sleep during the day.

Snoring that is very audible with occasional gasping.

Symptoms

Disrupted breathing

When breathing is difficult or you stop breathing completely.

Morning headache

Abrupt awakening

Limited attention span

Waking up with alreadying experiencing a headache.

Suddenly waking up in the middle of the night.

Having difficulties paying attention due to lack of sleep.

PARASOMNIAS Parasomnias are a category of potentially disruptive sleep behaviors that are deemed unusual by doctors. There are a wide variety of types of these behaviors, all with their own characteristics, severity, and how often they can happen. They can also be further categorized on when they occur during the sleep cycle. Some arguments have been made about whether or not these behaviors are signs of psychopathology or just the brain trying to deal with the transitioning of coming in and out of sleep.

Confusional Arousals

Confusional arousals occur whenever a child is woken up from a deep sleep where they may sit up in bed and be very confused on what is happening or what just happened.

Displays of confusional arousal includes: » dilated pupils » accelerated heartbeat and breathing » sweating

nREM Related

These types of parasomnias typically occur during the nREM stages of sleep, the transitional stages of getting into a deep sleep. Those ages 5 to 25 and who have a family history of dealing with parasomnias may experience these types:

There is a chance this person could start crying or be very difficult to try and calm down. If someone tries to interfere this behavior can continue on longer than the normal 30–40 minutes. This can happen to adults, but rarely occurs and would have been triggered by another source like stress or an illness.

Sleepwalking

One of the more well-known parasomnias, sleepwalking is the behavior of when someone who is still technically asleep gets out of their bed and starts interacting and responding with their surroundings. This could lead the person getting hurt if they are experiencing this behavior alone because they are not fully aware of their surroundings so they can easily fall or collide into objects. If the person is woken up during their sleepwalking adventure then they would just be confused and go back to their bed. Usually this happens to children around the ages of 6–12, but other age groups can also experience sleepwalking.

Night terrors

A person experiencing night terrors may suddenly jump awake or even scream while they are asleep. This is a brief behavior and the person would have no idea what caused them to have that reaction. However, there are times where this behavior can last up to 40 minutes and they would just go back to sleep as if nothing happened. This is another behavior that is more common in children (ages 4–12), but can happen in 3% of adults due to emotional tension or drinking too much alcohol. There is also a risk of the person experiencing a terror to get hurt if they jump out of their bed or their bed partner could be harmed if the one experiencing it jumps onto them or runs into them.

RSBD (REM sleep behavior disorder)

REM Related

REM related parasomnias will happen during the final stage of our sleep cycle. Those affected by these parasomnias would be older in age than those that would typically experience nREM parasomnias.

Usually during the REM stage our bodies are in a state of paralysis, but with RSBD a person is trying to act out their dreams and actively moving their body and limbs. Occurring commonly to males in the age range of 50–65, this behavior can become very dangerous and violent depending on what the person is dreaming about. Unfortunately, this disorder can go undiagnosed for years because of how similar it is to both sleepwalking and night terrors. A difference between those with RSBD and those with sleepwalking or night terrors is that those with RSBD rarely actually leave their room or have their eyes open.

Actions done during RSBD: » Shouting » Swearing » Flailing » Grabbing » Punching » Kicking » Jumping » Leaping

Nightmares Disorder

Nightmares are a common behavior that anyone of any age can experience. Nightmares are a type of dream that can cause the dreamer to be afraid or anxious. People with nightmare disorders experience nightmares more frequently and often those nightmares are recurring about trying to survive. A person with a nightmare disorder could have a nightmare about being chased by a murderer that can happen again and again every night. Those with post-traumatic stress disorder (PTSD) can develop nightmare disorders where those nightmares may be about what they experience to cause their PTSD.

Sleep Paralysis

Probably one of the more well-known and scariest parasomnias, sleep paralysis is something we have all heard of and may have even experienced. Those with sleep paralysis will experience a few minutes of an awful sensation of being unable to move or even speak even though they are fully awake. Our bodies go through a form of paralysis normally during REM, but we are usually unaware of the paralysis. So when a person is suddenly woken up and feels the paralysis they will start to panic because they are unable to do anything. People also compare this feeling to being held down onto the bed by someone. Along with this feeling, people claim that they see a shadowy figure at the foot of their bed, thus the creation of the “sleep paralysis demon”. There is no known reason as to why this happens.

Exploding Head

Other

This category is for the behaviors that normally happen during the transition from being awake or going to sleep or they do not fall under a specific category because they can occur during both REM and nREM.

Before anyone freaks out, your head does not actually explode. Instead, some would either hear or feel an explosion multiple times a night whenever they wake up. There are times when a person would believe they saw a flash of light when they woke up as well. Since explosions are a very scary thing to see and hear, a person who experiences an exploding head may feel a sense of dread or anxiety but they are not under any pain. We do not know why people experience this, we just know that this can happen when you are extremely tired or stressed out.

Sleep-Related Hallucinations

Someone could experience hallucinations, a feeling that something is real when it is not, whenever they are trying to fall asleep or when they are trying to wake up. These hallucinations can trigger any of our senses. There is a very rare chance that a person experiencing these hallucinations may get up out of their bed to escape their hallucination because they think they are dealing with a nightmare, they may want to be relieved of that fear and anxiety. If someone experiences these hallucinations during the day then they may be showing symptoms of narcolepsy.

Sleep Enuresis (Bedwetting)

A fancy way of saying “bedwetting”, sleep enuresis is another common occurrence that we may have experienced when we were children. This is when we accidentally use the bathroom while we are still asleep. This is only considered as a parasomnia if the child wets the bed twice a week in a three month period or is at least five years and older since younger sleepers have not learned how to delay their full bladders while they are asleep.

NAPS During the day we may sleep for a short period of time, this is normally seen as a nap. Naps are usually something people either love or despise with a few who are neutral about naps. Around a third of adults in America partake in naps. There are actually five different types of naps someone can take:

Recovery Nap Those who have lost some sleep due to being up too late or kept waking up during the night may take a recovery nap the following day to make up for any sleep they may have lost during the night before.

Prophylactic Nap If you are about to work the night shift, taking a prophylactic nap before and after will help in preventing you from falling asleep during your shift and keeps you alert and focused.

Appetitive Nap Nap haters will not see the appeal of this type of nap, because appetitive napping is done just for the sheer enjoyment of it. Since napping is beneficial to mood and restores energy, someone can just take a nap as a relief from stress.

Fulfillment Nap Fulfillment napping is typically scheduled naps throughout the day for children since they need significantly more sleep than adults. Certain children may randomly fall asleep, especially after a long playtime session.

Essential Nap Whenever you are sick do you feel like you need to sleep all the time? It is because you do, your body needs the rest so it can have the energy to do its job on fighting off the illness and healing, so an essential nap is necessary.

How long should I nap for?

Naps can vary from a couple minutes to hours, but only certain lengths of naps are actually beneficial while longer naps can be seen as potentially harmful. Research has been done to figure out that naps shorter than five minutes are way too short and do not provide any benefit. While sleep that lasts longer than 30 minutes is enough time for our bodies to enter into a deep sleep, but when we wake up after a three hour nap there is a sense of regret because we feel groggy that feeling could last up to an hour. The best length of nap is considered the “power nap” which is napping for 10 to 20 minutes. A power nap is enough time for our bodies to receive the benefits and not have that groggy feeling.

Benefits of Naps

» Reduces sleepiness » Improves learning » Improves mood » Improves performance » Relaxing

Harms of Naps

» Grogginess » Disorientated » Worsens insomnia symptoms » Increased health risks (prolong naps)

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