When life gets busy, it is easy to reduce the amount of sleep we get each night in order to accomplish more tasks. Kermit Pattison in his article "Sleep Deficit" discusses the importance of maintaining a regular sleep schedule that includes at least 7-8 hours of sleep every night. Although it may seem that our bodies are at rest during sleep, our bodies are busy repairing vital parts of our physiology and psychology which allow physical functions and minds to be more alert, productive and maintain overall health while we are awake.
The National Sleep Foundation states that nearly a third of Americans describe daytime tiredness as an interference to their daily lives. There are four stages of sleep that our bodies go through. The first stage is when we fall into a light sleep which causes our muscle and eye activity to decrease. During the second stage of light sleep our body temperature, brain waves and heart rate will decrease in order to get ready for deeper sleep. Stage 3 is the beginning of deeper sleep and during this time brain waves will continue to slow and growth hormone is released to help damaged cells. The final stage of sleep is when muscle activity stops and it is not easy to be awaken in this stage. Rapid-eye-movement (REM) sleep occurs approximately 90 minutes after you have fallen asleep. REM sleep can last for one hour and approximately 20 to 25 percent of our sleeping hours are spent in REM sleep. During this time, breathing becomes more shallow and rapid. Eye movement increases, brain waves speed up, blood pressure and heart rate may rise and the ability to regulate body temperature decreases. REM sleep typically makes people feel rejuvenated in the morning.
When sleep is lost we can tend to feel easily angered while more sleep helps increase positive feelings. Stress and weight can be increased when sleep is missed while the immune system can be compromised. Sleep deprivation can cause inability to repair muscles after intense exercise. Losing sleep has a cumulative effect, according to a study done placing participants in a dark room for 14 hours for multiple weeks. Participants of this study slept an average of 12 hours a night for the first four weeks and then after time it decreased to eight hours. The conclusion of the study was that you had to sleep until your previous missed hours were gained back.
Increasing the length and quality of sleep allows the mind to function and keep multiple tasks in order. There are some tips to help you increase the amount and quality of sleep you receive in the evenings. A relaxing and regular routine of sleep can help regulate your sleep cycle. Avoiding caffeine, heavy meals, screen time, sugar, nicotine and alcohol especially close to bedtime can help you to sleep better. Keeping the bedroom quiet, dark, cool and reserved for relaxation rather than work can help increase quality of sleep. If you end up unable to fall asleep at night within 30 minutes, move to another area and do something that is restful until you are ready to fall to sleep.
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Source: https://experiencelife.com/article/sleep-deficit/
