How much sleep do we need ?
The requirement for sleep varies with age. A baby sleeps most of the time. A young child before the age of 6 needs about 14 hours of sleep per day. A grade school child needs at least twelve hours, and a teenager should have from nine to ten hours of sleep per day. This much sleep is not necessary for older individuals, but it is for young people. The adult needs only to repair the daily waste of tissue, whereas the young requires in addition much energy for growth and development.
Nevertheless, statistics show that good sleepers amongst the aged are those who live longest. Sleep requirements may temporarily change. During illness, pregnancy or stress, a person may need more sleep. When anxieties, cares and business perplexities are carried to bed, sleep during the early hours is not refreshing and the time of sleep is necessarily extended. The occupation during the day likewise regulates the amount of sleep at night. Brain workers, and those undergoing severe nervous strains, require considerable sleep: their fatigue is mental and nervous, and sleep is the only form of rest that is beneficial. People who are doing manual labor, usually fail to sleep readily upon retiring and don't require as many hours of sleep.
Stages of sleep
Sleep is classified into two distinct states, Rapid Eye Movement (R.E.M.) is the first state and Non-Rapid Eye Movement (N.R.E.M.) is the second state which accounts for about 75% of the normal sleep. N.R.E.M. is divided into four states. Stage 1 of N.R.E.M. sleep is a light sleep and a person is easily awakened during this stage. Stage 2 of N.R.E.M. is a deeper sleep with heart and respiratory rates slowing and the temperature dropping. Stage 3 of N.R.E.M. begins 20 to 40 minutes after onset of sleep and the body processes continue to slow down. Stage 4 begins about 10 minutes later; this is the deepest sleep, and anyone awakened during this stage will be temporarily confused.
Within an hour or so of falling asleep, the sleeper rapidly progresses through three stages until he gets to the deep sleep stage, then they reverse until he gets back to the light stage. This first sleep cycle (stages 1, 2, 3, 4, 3, 2, and REM) are completed 70-80 minutes after falling asleep. This complete cycle is repeated four to five times a night. The second cycle usually lasts about 110 minutes and the third cycle about 120 minutes, but the later cycles are shorter, approximately 90 minutes each.
This is why sometimes in the middle of the night you wake up (you're in the light stage) and it takes you some time to fall back to sleep. If the phone rings and wakes you up during the first stage, the light stage, you are alert, but if the phone rings and wakes you up during stage 4, the deep stage, it takes you a while to get your thoughts together. Some individuals, awakened during the deep stage, answer the phone and the next morning don't even remember they had a phone call during the night.
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Natural ways to help one sleep
Only those who use their muscles during the day in physical work can enjoy sweet sleep at night. If you are a sedentary worker, then in the evening spend at least one hour outside, go for a walk, mow the lawn, wash the car, work in the garden, paint the garage, etc;, do some physical work before going to bed. Regularity is important for good sleep patterns. Arising at the same time every morning will assist one in falling asleep at the same time every night. Going to bed at an early hour will greatly benefit one's health. It has been observed that the body's temperature and vitality is at its lowest ebb about 2 A.M. and for this reason every hour of sleep before midnight is worth two hours; and every hour after midnight is worth one.
Sleeping in on weekends disrupts the clock, causing difficulties in sleeping. Tobacco, caffeine (as found in coffee, tea, colas) chocolate, sugar, fatty foods, chemical preservatives, additives, etc. can stimulate the body causing insomnia. It is true that food puts you to sleep at first, by diverting the blood from the head; but it disturbs sleep later in the night. When you eat a large meal before going to bed, the food has to be digested and the stomach fails to get its proper rest.
The sleep is disturbed, the brain and nerves are wearied, the appetite for breakfast is impaired and the whole system is unrefreshed and is unready for the day's duties. If you go to bed with an empty stomach, you can often get along well with six or seven hours sleep: but if you go to bed after a big meal, you usually need from eight to ten hours sleep.
Plenty of fresh air in the sleeping room is an important part of the rejuvenating effect of sleep. Your body is working less, and the air you breathe is used to restore and rebuild body tissue. Therefore, be sure there is a current of outdoor air (even in the winter) entering your room while you sleep. If you do not have fresh air at night, you will tend to awake tired and exhausted.
Neutral temperature baths, between 92 - 95 degrees, for 10 minutes or more are excellent for relaxing and calming the mind, and preparing one for sleep. Herb tea made from either hops or catnip will usually help one to sleep. Bring 8 oz. of distilled water to a boil, turn the heat off, add 1-1/2 tsp. of herb and let steep for 20 minutes. Strain and drink it one half hour before bedtime.
The most healthful position for sleeping is upon the right side with the limbs extended as much as possible. This position avoids pressure upon the heart, keeps the heavy liver (which is the largest organ in the body), downward, and affords the stomach the fullest freedom. While lying upon the side, the pillow should be of sufficient size to keep the head in its natural relationship to the shoulders. You should not use more than one pillow. The object is to get in the correct position so that the spine is straight. Contrary to popular belief, the mattress should not be firm, but fairly soft. The best type of mattress is a foam mattress, or one can use a firm mattress with a thin egg crate mattress on top.
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