{"id":55,"date":"2023-05-15T08:47:30","date_gmt":"2023-05-15T07:47:30","guid":{"rendered":"https:\/\/halleysclinic.com\/?p=55"},"modified":"2023-05-15T09:42:21","modified_gmt":"2023-05-15T08:42:21","slug":"how-do-we-sleep","status":"publish","type":"post","link":"https:\/\/halleysclinic.com\/index.php\/2023\/05\/15\/how-do-we-sleep\/","title":{"rendered":"HOW DO WE SLEEP?"},"content":{"rendered":"\n<ul class=\"wp-block-list\">\n<li><strong>BY DR. AK RANA<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Sleep is our resting period out of our hectic, busy life. All the animals and birds also sleep, to wake up early in the morning when the first sun ray touches the ground.<\/p>\n\n\n\n<p>To think of a scenario when humans would not require sleep is difficult; even then let\u2019s make an assumption that we don\u2019t need to sleep every day still then at least one day in a week we would need to hibernate for whole day on our Sundays!<\/p>\n\n\n\n<p class=\"has-pale-ocean-gradient-background has-background\">But this is not the case, and every day we need a sound sleep of 7.5-8 hours.<\/p>\n\n\n\n<p class=\"has-pale-ocean-gradient-background has-background\">Light sleepers require &lt;8 hours<\/p>\n\n\n\n<p class=\"has-pale-ocean-gradient-background has-background\">Heavy sleepers require &gt;8 hours<\/p>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color\"><strong>MECHANISM OF SLEEP<\/strong><\/p>\n\n\n\n<p>Now the main topic, how exactly do we sleep, what exactly this sleep is!&nbsp; For this you must understand that various parts of our brain, hormones, neurotransmitters etc work together to make us sleep.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hypothalamus \u2013 sleep center \u2013 <em>ventrolateral preoptic nucleus<\/em> (VLPON)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pineal gland &#8211;&nbsp; melatonin induces sleep<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cholinergic neurons in pons and midbrain<\/li>\n<\/ul>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Neurotransmitter Acetyl choline induces<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; REM sleep.<\/p>\n\n\n\n<p>NREM-ON neurons via GABA inhibits histamine release from posterior hypothalamus, leading to NREM sleep.<\/p>\n\n\n\n<p><strong>TYPES OF SLEEP<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>REM sleep \u2013 active sleep\/ desynchronized sleep<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>NREM sleep \u2013 includes N1, N2 and N3 sleep.<\/li>\n<\/ul>\n\n\n\n<p><strong>Contribution of each stage of sleep<\/strong><\/p>\n\n\n\n<p>N1- 5%<\/p>\n\n\n\n<p>N2- 45%<\/p>\n\n\n\n<p>N3- 25%<\/p>\n\n\n\n<p>REM- 25%<\/p>\n\n\n\n<p>Dreaming occurs in both REM and NREM sleep<\/p>\n\n\n\n<p>REM sleep \u2013 Dreams occur in early morning. They are of long duration. Emotional component is attached to it. They are not related to day to day activities.<\/p>\n\n\n\n<p>NREM sleep \u2013 Dreams are of short duration, conceptual and related to day to day activities.<\/p>\n\n\n\n<p><strong>CYCLE OF SLEEP<\/strong><\/p>\n\n\n\n<div class=\"wp-block-cover is-light\" style=\"min-height:100vh;aspect-ratio:unset;\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-white-background-color has-background-dim-0 has-background-dim\"><\/span><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" class=\"wp-block-cover__image-background wp-image-57\" alt=\"schematic representation of sleep cycle\" src=\"https:\/\/halleysclinic.com\/wp-content\/uploads\/2023\/05\/20230429_111443-768x1024.jpg\" data-object-fit=\"cover\" srcset=\"https:\/\/halleysclinic.com\/wp-content\/uploads\/2023\/05\/20230429_111443-768x1024.jpg 768w, https:\/\/halleysclinic.com\/wp-content\/uploads\/2023\/05\/20230429_111443-225x300.jpg 225w, https:\/\/halleysclinic.com\/wp-content\/uploads\/2023\/05\/20230429_111443-1152x1536.jpg 1152w, https:\/\/halleysclinic.com\/wp-content\/uploads\/2023\/05\/20230429_111443-1536x2048.jpg 1536w, https:\/\/halleysclinic.com\/wp-content\/uploads\/2023\/05\/20230429_111443-1024x1365.jpg 1024w, https:\/\/halleysclinic.com\/wp-content\/uploads\/2023\/05\/20230429_111443-600x800.jpg 600w, https:\/\/halleysclinic.com\/wp-content\/uploads\/2023\/05\/20230429_111443-scaled.jpg 1920w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"has-text-align-center has-large-font-size\">sleep cycle<\/p>\n<\/div><\/div>\n\n\n\n<p>N3 stage is deepest stage of sleep. It is restorative sleep. The more time we spend in this stage, the more active and energetic we feel the next day.<\/p>\n\n\n\n<p>But, N3 stage decreases with age and hence the quality of sleep also.<\/p>\n\n\n\n<p><strong>WAVES OF SLEEP<\/strong><\/p>\n\n\n\n<p>Alpha waves \u2013 7 to 14 cycles\/second<\/p>\n\n\n\n<p>Beta waves &#8211; &gt;14 cycles\/second<\/p>\n\n\n\n<p>Theta waves \u2013 4-7 cycles\/second<\/p>\n\n\n\n<p>Delta waves &#8211; &lt;4 cycles\/second<\/p>\n\n\n\n<p>Gamma waves &#8211; &gt;60 cycles\/second<\/p>\n\n\n\n<p>When we are awake, working on something, talking, watching a movie at that time Beta waves are seen in <em>frontocentral <\/em>areas along with Alpha waves in <em>occipital<\/em> area of brain.<\/p>\n\n\n\n<p>While we are meditating (by closing our eyes and focusing) Alpha waves increases all over the brain.<\/p>\n\n\n\n<p>N3 stage\/ deeper sleep \u2013 Delta waves are prominent.<\/p>\n\n\n\n<p>In REM sleep \u2013 saw tooth appearance of waves are seen.<\/p>\n\n\n\n<p>At the time, when we are focused on something with full attention, when brain is most active- Gamma waves are seen.<\/p>\n\n\n\n<p>Do you know there are various chemicals that promote sleep?<\/p>\n\n\n\n<p>It includes- Melatonin, Adenosine, GABA, Galanin<\/p>\n\n\n\n<p>When someone is tired and lethargic, adenosine accumulates in basal forebrain area which leads to sleep.<\/p>\n\n\n\n<p>Caffeine (Tea, coffee, energy drinks) blocks the adenosine receptors and prevents us from sleeping (promote wakefulness).<\/p>\n\n\n\n<p>In a nutshell, when you go to bed and close your eyes you are still awake, and sometimes thoughts make you wonder around, after that you enter REM sleep, where most of our dreams and nightmares exist; for example if you have an exam next day, you will be stressed and in fear and your dream will be based on this component. Next are the short N1 stage and then the long N2 stage. Our quality of sleep depends on the amount spent in deep sleep N3 stage, thereafter comes again the REM sleep where our brain is most active. Although the cycle need not follow the same sequence every time but it\u2019s typically the same 1 and \u00bd hour cycle. If you are sleeping for 6 hours you are completing 4 such cycles.<\/p>\n\n\n\n<p>You must have noticed sometimes you feel tired and sleepy after you wake up; this is because you woke up in between the cycle of sleep!<\/p>\n\n\n\n<p><strong>INSOMNIA<\/strong><\/p>\n\n\n\n<p>It is the most common sleep disorder.<\/p>\n\n\n\n<p>It is diagnosed when \u2265 3 months of symptoms are present with significant decrease in quantity and quality of sleep and affecting daily functioning.<\/p>\n\n\n\n<p><strong>Causes<\/strong><\/p>\n\n\n\n<p>Conditions like Depression, mood disorders, anxiety, chronic medical conditions.<\/p>\n\n\n\n<p><strong>Pharmacological management<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Benzodiazepines \u2013 Alprazolam, Clonazepam<\/li>\n<\/ul>\n\n\n\n<p>They have abuse potential; can lead to dependence if used for longer time.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z class drugs- Zolpidem, Zaleplon<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melatonin<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>DORAs \u2013 Dual acting orexin receptor antagonists.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Antipsychotics \u2013 Quetiapine<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Antidepressants \u2013 Mirtazapine, TCAs<\/li>\n<\/ul>\n\n\n\n<p><strong>NON PHARMACOLOGICAL MANAGEMENT<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Daily exercises should be included in the routine, can range from moderate aerobic exercises to walking in the park. These can be combined with yoga and breathing exercises.<\/li>\n<\/ul>\n\n\n\n<p>It helps to purify the body by releasing the toxins. Routine exercises increase the health of all our organs and helps in hormonal balance. It is a mode of tuning the body in shape; you will feel light and your mind will become calm and relaxed.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maintain a sleep-wake cycle. You should have a fixed time of sleeping at night.<\/li>\n<\/ul>\n\n\n\n<p>Various chemicals, hormones, neurotransmitters regulate our sleep, as simple it looks, as complex it is.<\/p>\n\n\n\n<p>At a fixed time body will induce sleep and you should be ready with all your work done, to go to bed.<\/p>\n\n\n\n<p>Taking a short nap in afternoon is beneficial to the body, but just falling asleep at any time is not.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sometimes we are in the middle of deciding, planning our work, it\u2019s better to start wrapping up before going to bed and avoid taking it to bed.<\/li>\n<\/ul>\n\n\n\n<p>All the worries should be written, sorted, updated or cleared, it&#8217;s never right to keep thinking about it while you are trying to sleep, because one thing is clear, to sleep your mind should be calm and relaxed.<\/p>\n\n\n\n<p class=\"has-blush-light-purple-gradient-background has-background\">You should avoid taking late night tea, coffee. At least 1 hour before, you should stop looking at the screen of mobile or laptop as the blue light hamper our sleep.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When you go to bed and the time you sleep is normally 20min. If it is more than 40 min it is considered abnormal. If it happens, then take a stroll on terrace, drink a little water, clear your mind of ongoing thoughts and then go back to sleep.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-blush-light-purple-gradient-background has-background\">Write down your worries for tomorrow, so at least now for next 6-8 hours nothing is worrying you. Your mind should be in no thought -zone for you to sleep soundly.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The most common mistake that we often commit is thinking about how we are going to fall asleep, now if you are going to divert your brain to that direction, that&#8217;s not going to happen.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-blush-light-purple-gradient-background has-background\">Always remember, giving enough time to our body to rest is key to rejuvenate our self, feeling fully recharged for the next day.<\/p>\n\n\n\n<p>also read <a href=\"https:\/\/halleysclinic.com\/index.php\/2023\/05\/10\/how-do-you-know-if-you-are-anxious\/\" title=\"HOW DO YOU KNOW IF YOU ARE ANXIOUS?\">HOW DO YOU KNOW IF YOU ARE ANXIOUS?<\/a><\/p>\n\n\n\n<p>also read<a href=\"https:\/\/halleysclinic.com\/index.php\/2023\/05\/12\/how-do-you-know-if-you-have-diabetes\/\" title=\"HOW DO YOU KNOW IF YOU HAVE DIABETES?\">HOW DO YOU KNOW IF YOU HAVE DIABETES?<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Always remember, giving enough time to our body to rest is key to rejuvenate our self, feeling fully recharged for the next day.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[36],"tags":[26,22,16,24,32,34],"class_list":["post-55","post","type-post","status-publish","format-standard","hentry","category-wonders-of-life","tag-halleys-clinic","tag-health-articles","tag-healthy-you","tag-healthy-lifestyle","tag-how-do-we-sleep","tag-restoration"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/halleysclinic.com\/index.php\/wp-json\/wp\/v2\/posts\/55","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/halleysclinic.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/halleysclinic.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/halleysclinic.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/halleysclinic.com\/index.php\/wp-json\/wp\/v2\/comments?post=55"}],"version-history":[{"count":3,"href":"https:\/\/halleysclinic.com\/index.php\/wp-json\/wp\/v2\/posts\/55\/revisions"}],"predecessor-version":[{"id":60,"href":"https:\/\/halleysclinic.com\/index.php\/wp-json\/wp\/v2\/posts\/55\/revisions\/60"}],"wp:attachment":[{"href":"https:\/\/halleysclinic.com\/index.php\/wp-json\/wp\/v2\/media?parent=55"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/halleysclinic.com\/index.php\/wp-json\/wp\/v2\/categories?post=55"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/halleysclinic.com\/index.php\/wp-json\/wp\/v2\/tags?post=55"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}