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Sleep is the natural resting state in which our minds aren't thinking and our bodies are not active.

There are certain neurotransmitters, nerve-signaling chemicals, that are able to control whether or not we are asleep or awake. Serotonin and norepinephrine are neurotransmitters that are responsible for keeping the brain active while we are awake.

However, the chemical responsible for making us feel drowsy is known as adenosine. It does this by building up in our blood while we are awake, and starts to break down while we sleep.

J.S

https://phase-hitchin.org/blog/sleep-rest-relax-repeat

https://www.sleepassociation.org/about-sleep/what-is-sleep/

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In sleep, there are four different stages:

Stage 1NREM: This stages occurs between the transition of wakefulness and sleep; this is more commonly known as "light sleep".

Stage 2NREM: Known as a deeper sleep; your heart and breathing rate slows down and your muscles become more relaxed.

Stage 3NREM: This stage is essential to making you feel refreshed and alert when you wake up. Heartbeat, breathing and brain wave are at its lowest.

REM: REM occurs within the first 90 minutes after you fall asleep. Your eyes will rapidly move back and forth under your eyelids. Blood pressure, breathing and heart rate will start to increase. Also, this stage is where dreaming would typically occur.

These stages will repeat constantly throughout the night or up until you wake up; and the duration of each cycle is around 90-120 minutes.

J.S

https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep

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An internal "body clock" National Heart, Lung, and Blood Institute (NHLBI) The NHLBI is the nation's leader in the prevention and treatment of heart, lung, blood and sleep disorders. View Source regulates your sleep cycle, controlling when you feel tired and ready for bed or refreshed and alert. This clock operates on a 24-hour cycle known as the circadian rhythm. After waking up from sleep, you'll become increasingly tired throughout the day. These feelings will peak in the evening leading up to bedtime.

This sleep drive - also known as sleep-wake homeostasis - may be linked to adenosine, an organic compound produced in the brain. Adenosine levels increase throughout the day as you become more tired, and then the body breaks down this compound during sleep.

Light also influences the circadian rhythm. The brain contains a special region of nerve cells known as the hypothalamus, and a cluster of cells in the hypothalamus called the suprachiasmatic nucleus, which processes signals when the eyes are exposed to natural or artificial light. These signals help the brain determine whether it is day or night.

As natural light disappears in the evening, the body will release melatonin, a hormone that induces drowsiness. When the sun rises in the morning, the body will release the hormone known as cortisol that promotes energy and alertness.

Stages of Sleep

Once we fall asleep, our bodies follow a sleep cycle divided into four stages. The first three stages are known as non-rapid eye movement (NREM) sleep, and the final stage is known as rapid eye movement (REM) sleep.

Stage 1 NREM: This first stage marks the transition between wakefulness and sleep, and consists of light sleep. Muscles relax and your heart rate, breathing, and eye movements begin to slow down, as do your brain waves, which are more active when you are awake. Stage 1 typically lasts several minutes.

Stage 2 NREM: This second NREM sleep stage is characterized by deeper sleep as your heart rate and breathing rates continue slowing down and the muscles become more relaxed. Eye movements will cease and your body temperature will decrease. Apart from some brief moments of higher frequency electrical activity, brain waves also remain slow. Stage 2 is typically the longest of the four sleep stages.

Stage 3 NREM: This stage plays an important role in making you feel refreshed and alert the next day. Heartbeat, breathing, and brain wave activity all reach their lowest levels, and the muscles are as relaxed as they will be. This stage will be longer at first and decrease in duration throughout the night.

memory consolidation National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. REM: The first REM stage will occur about 90 minutes after you fall asleep. As the name suggests, your eyes will move back and forth rather quickly under your eyelids. Breathing rate, heart rate, and blood pressure will begin to increase. Dreaming will typically occur during REM sleep, and your arms and legs will become paralyzed - it's believed this is intended to prevent you from physically acting out on your dreams. The duration of each REM sleep cycle increases as the night progresses. Numerous studies have also linked REM sleep to View Source , the process of converting recently learned experiences into long-term memories. The duration of the REM stage will decrease as you age, causing you to spend more time in the NREM stages.

These four stages will repeat cyclically throughout the night until you wake up. For most people, the duration of each cycle will last about 90-120 minutes Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source . NREM sleep constitutes about 75% to 80% of each cycle. You may also wake up briefly during the night but not remember the next day. These episodes are known as "W" stages.

The right amount of sleep largely depends on your age.

For most adults, at least seven hours of sleep each night is needed for proper cognitive and behavioral functions. An insufficient amount of sleep can lead to serious repercussions. Some studies have shown sleep deprivation leaves people vulnerable to attention lapses, reduced cognition, delayed reactions, and mood shifts.

It's also been suggested that people can develop a sort of tolerance to chronic sleep deprivation. Even though their brains and bodies struggle due to lack of sleep, they may not be aware of their own deficiencies because less sleep feels normal to them. Additionally, lack of sleep has been linked to a higher risk for certain diseases and medical conditions. These include obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and early death.

Adults who do not receive a sufficient amount of sleep each night can implement some positive lifestyle and sleep habits in order to log the needed seven hours. These include the following:

Establish a realistic bedtime and stick to it every night, even on the weekends.

Maintain comfortable temperature settings and low light levels in your bedroom.

Keep a comfortable sleep environment by ensuring you have the best mattress, best pillows, and best sheets for your sleep preferences and body type.

Consider a "screen ban" on televisions, computers and tablets, cell phones, and other electronic devices in your bedroom.

Abstain from caffeine, alcohol, and large meals in the hours leading up to bedtime.

Refrain from using tobacco at any time of day or night.

Exercise during the day; this can help you wind down in the evening and prepare for sleep.

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References

1. A.D.A.M. Medical Encyclopedia. (2020, August 13). Sleep and your health. MedlinePlus., Retrieved from
https://medlineplus.gov/ency/patientinstructions/000871.htm

2. National Institute of Neurological Disorders and Strokes (NINDS). (2019, August 13). Brain basics: Understanding Sleep., Retrieved from
https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep

3. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., ... Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591-592., Retrieved from
https://pubmed.ncbi.nlm.nih.gov/25979105/

4. National Heart, Lung, and Blood Institute. (n.d.). Sleep deprivation and deficiency., Retrieved August 20, 2020, from
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

5. Rasch, B., & Born, J. (2013). About Sleep's Role in Memory. Physiological Reviews, 93(2), 681-766., Retrieved from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768102/

6. Schwab, R. J. (2020, June). Merck Manual Consumer Version: Overview of Sleep., Retrieved from
https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/sleep-disorders/overview-of-sleep

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Why Do We Need Sleep? | Sleep Foundation

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We tend to think of sleep as a time when the mind and body shut down. But this is not the case; sleep is an active period in which a lot of important processing, restoration, and strengthening occurs. Exactly how this happens and why our bodies are programmed for such a long period of slumber is still somewhat of a mystery.

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The amount of sleep we need varies depending on multiple factor such as age, physical condition, psychological condition, and energy exertion. Therefore need for sleep entirely depend on the individual. For example children need more sleep so they can develop properly. M.M

https://courses.lumenlearning.com/boundless-psychology/chapter/sleep-and-dreaming/

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Sleep is so essential to our lives because it is the main function that allows our bodies and minds to recharge. Meaning, once we wake up; we feel more refreshed and alert.

If we are not able to obtain enough sleep; then the brain cannot properly function. Which will disrupt abilities of concentration, thinking clearly and processing memories.

J.S

https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep

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Sleep deprivation occurs when someone does not get enough sleep. It causes us to feel drowsy throughout the day, change of appetite, reduced attention span, and constant mood changes. Also, sleep deprivation has been linked to diabetes, heart disease, stroke, high blood pressure, kidney disease, and mood disorders.

This video goes more in depth with what sleep deprivation is and the many causes of it. It takes in examples of studies conducted for sleep deprivation, and goes into what each participant went through.

J.S

https://www.thoracic.org/patients/patient-resources/resources/sleep-deprivation.pdf

https://www.youtube.com/watch?v=Ld9RlIVN57M&ab_channel=HealthcareTriage

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Sleep Deprivation and its Weird Effects on the Mind and Body

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Insomnia:
Difficulty falling asleep or remaining to fall asleep. People with insomnia express excessive daytime sleepiness and cognitive impairments when awake.
Cognitive behavioral therapy for insomnia, also known as CBT-I, is the best treatment for this disorder. CBT-I helps eliminate and control negative thoughts and actions you go throughout the day.

Sleep Apnea:
Sleep related breathing disorder. Blocked airway causes person to wake up choking for gasping for air. Same symptoms as people with insomnia.
People with sleep apnea most use a continuous positive airway pressure, CPAP, machine. This machine helps push a steady stream of air through a mask when you sleep.

Narcolepsy:
Excessive tiredness throughout the day despite adequate rest at night.
Some of the most helpful treatment for narcolepsy are stimulants ; since it can help stimulate the central nervous system and help keep the person awake during the day. Doctors often prescribe modafinil and armodafinil.

https://www.sleepfoundation.org/sleep-disorders

https://www.webmd.com/sleep-disorders/sleep-apnea/ss/slideshow-sleep-apnea-treatment-options

https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173

https://www.mayoclinic.org/diseases-conditions/narcolepsy/diagnosis-treatment/drc-20375503

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In this video, we get see how someone would set up their CPAP machine and we also get to see someone use this machine.

https://www.youtube.com/watch?v=anxzwv-T1yE&ab_channel=RoyalBromptonandHarefieldhospitals

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How to use a CPAP machine: fitting a face mask

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Sleeping tips for leading a healthier lifestyle 

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Remember your bed= a place for sleep:
When you're plagued by nights of tossing and turning and you don't have the "best mattress", your bedroom can quickly morph from comfy sleeping spot to a dreaded course of anxiety.

Don't try so hard:
Not trying to force sleep to happen is another way to reduce sleep-related anxiety and improve your chances of nodding off.

Try muscle relaxation:
Telling those sense muscles to chill out can help you relax and doze off faster, according to docs from the university of Maryland center's sleep disorder center.

Eat right and exercise:
Eating right is so important as exercise is too. Limit the consumption of certain foods before bed , since they can cause acid reflux or heartburn and mess with your body's sleep-wake cycle.

Think positive:
By staying positive about sleep-sort of using placebo sleep brain hack, if you will- you can actually up your odds for real, satisfying snooze time.
M.M
https://amerisleep.com/blog/psychology-better-sleep/

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This video shows a group of people, who all have narcolepsy, talk about their experience with the disorder. Such as how they deal with it everyday and what other think about them.

https://www.youtube.com/watch?v=wxQ5dAQC9wo&ab_channel=HarvardMedicalSchool

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Insomnia is the most common sleep disorder. About 70 million Americans have suffered from this disorder. With 30% of adults having short-term insomnia, and 10% of people have long-lasting effects.

https://www.therecoveryvillage.com/mental-health/insomnia/insomnia-statistics/#:~:text=According%20to%20the%20American%20Sleep,people%20have%20long%2Dlasting%20insomnia

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https://amerisleep.com/blog/psychology-better-sleep/

https://courses.lumenlearning.com/boundless-psychology/chapter/sleep-and-dreaming/

https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173

https://www.mayoclinic.org/diseases-conditions/narcolepsy/diagnosis-treatment/drc-20375503

https://phase-hitchin.org/blog/sleep-rest-relax-repeat

https://www.sleepassociation.org/about-sleep/what-is-sleep/

https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep

https://www.sleepfoundation.org/sleep-disorders

https://www.thoracic.org/patients/patient-resources/resources/sleep-deprivation.pdf

https://www.webmd.com/sleep-disorders/sleep-apnea/ss/slideshow-sleep-apnea-treatment-options

https://www.youtube.com/watch?v=wxQ5dAQC9wo&ab_channel=HarvardMedicalSchool

https://www.youtube.com/watch?v=anxzwv-T1yE&ab_channel=RoyalBromptonandHarefieldhospitals

https://www.youtube.com/watch?v=wxQ5dAQC9wo&ab_channel=HarvardMedicalSchool