Mental Health by Rylie Roddick

Sleep

16848 — 2017-01-05 20:11:50 UTC

Definition:
A condition of the body and mind which recurs for several hours every night.

Nervous system is relatively inactive.
Eyes are closed and postural muscles (maintain good posture) are relaxed.
Consciousness is "suspended".

Stages of Sleep

16848 — 2017-01-05 20:22:29 UTC

There are two different "types" of sleep that our bodies alternate between in one night. NREM (non-rapid eye movement) sleep occurs for about 75% of the night, and consists of deeper, non-active phases of sleep.

1. The first stage is between being awake and falling asleep. It's the lightest sleeping that the body encounters.
2. In the second stage, the body is disengaged from surroundings, breathing and heart rate become more regular, and body temperature drops. This is the transition between light and deep sleeping.
3 and 4. In the last stages, blood pressure drops, breathing slows down, muscles relax, blood supply to the muscles increases, tissue growth and repair occurs, energy is restored and hormones are released. It's the deepest and most resorstive stage of the sleep in the night.

The other type of sleep that occurs about every 90 minutes is REM (rapid eye movement) sleep. It only takes up about 25% of the night, and is most evident in the last couple hours of sleep before the body wakes itself up.

1. Energy is created throughout the brain and body that supports daytime performance.
2. The brain is active; this is when dreams occur.
3. The eyes physically dart back and forth within the sockets.
4. The body is immobile, relaxed and the muscles are "turned off".

TEENS need at least eight hours of uninterrupted sleep to be rejuvenated for the next day.

16848 — 2017-01-05 21:06:20 UTC

According to sleepfoundation.org

QUALITY and QUANTITY of sleep are both equally important.

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Tips: How To Get More, Better Sleep

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According to the Mayo Clinic,

1. Stick to a sleep schedule.

Go to bed and wake up at the same time every day, EVEN on weekends, holidays and days off.
If you can't fall asleep in 20 minutes after getting into bed, get up and do something relaxing until you're tired. Just laying and thinking about sleeping makes it even harder.

2. Pay attention to what you eat and drink.

Don't go to bed hungry or stuffed.
Limit beverages- stay away from caffeine and alcohol before bed because it can disrupt sleep in the middle of the night.

3. Create a bedtime ritual.

Do the same things every night before bed to tell your body to wind down, preferably relaxing activities with the lights dimmed.
Screen time interferes with sleep before bedtime, so try to avoid it.

4. Get comfortable.

Ideally, a cool, dark, quiet room works the best.
Find a quality mattress and pillow that suits you.

5. Limit daytime naps.

Especially if you're struggling with insomnia or poor quality of sleep, naps are a no-no.
If you MUST take a nap, do it in the mid-afternoon and for 10-30 minutes.

6. Include physical activity in your daily routine.

Exercise earlier in the day because doing it at night could make you too energized to go to bed.
Again, get down a routine in order to fall asleep faster and enjoy deeper sleep.

7. Manage stress.

Too much to do and too much to think about causes sleeping to suffer.
Get organized, set priorities and delegate tasks.
Give yourself breaks when you need them.
Jot down thoughts, ideas and plans for the next day before bed.

Who Is Most Affected By Lack Of Sleep? Why?

16848 — 2017-01-06 00:56:18 UTC

According to a study conducted by sleepfoundation,org, people who most often experience insomnia, trouble falling asleep, and have poor sleep quality are those whose annual income is less than $20,000, (having nothing more than a high school education), and are between the ages of 30 and 64. These individuals also report having low life satisfaction, high stress, and poor health on top of sleeping problems.

Epidemiological research estimates that about 25% of the adult population has sleep apnea, but about half are undiagnosed.

Melatonin

16848 — 2017-01-06 01:05:00 UTC

Definition:
A hormone made by the pineal gland, a small gland in the brain, that helps control sleep and wake cycles.

There are very small amounts naturally in foods like meat, grains, fruits, and vegetables.
Melatonin levels in the body naturally rise in the mid-to-late evening and remain high for most of the night, then drop in the early morning. The body's "internal clock" makes this process efficient and possible.
Light affects how much melatonin is produced; in the winter, the body may produce it earlier or later in the day than usual.
Natural melatonin levels slowly drop with age; older adults produce little to none at all.

Melatonin Supplements: Are They Safe/Effective?

16848 — 2017-01-06 01:19:36 UTC

Definition:
A pill that is sometimes used to treat jet lag or insomnia; could possibly treat seasonal affective disorder (SAD), help control sleep patterns for night shift workers, prevent and reduce problems with sleeping and confusion after surgery, and reduce chronic headaches.

Talk to a doctor first if the intended use would be for a child or a pregnant/nursing woman.
In low doses for short term use, the supplements are considered safe. They definitely aren't fatal, but they do have the ability to upset the body's natural processes and rhythms.
Prolonged use can actually amplify insomnia; the body will stop responding to the supplements due to the gradual desensitization of the brain.
Side effects of the pill include sleepiness, lower body temperature, vivid dreams, morning grogginess, and small changes in blood pressure. These will go away once you stop taking the pill. Driving is not recommended immediately after taking the pill.
No prescription is needed, but an acceptable dose for an adult is between 0.2 and 20.0 mg. This will change depending on the reason for use.

Human Sleep Regulation

16848 — 2017-01-06 01:53:18 UTC

Exposure to light and darkness
After light is processed by the nerves between the eye and the brain, the suprachiasmatic nucleus (SCN) in the hypothalamus initiates signals to other parts of the brain that control hormones, body temperature, and other functions that play a role in making the body feel sleepy or wide awake.

When the SCN processes light, it raises the body's temperature, releases cortisol, delays the release of melatonin, and inactivates the pineal gland.
When the SCN processes darkness, it releases melatonin into the blood and activates the pineal gland.
Melatonin levels are usually the highest around 9:00 PM, decrease around 9:00 AM, (staying high for about twelve hours), and are barely detectable during the day.

Bibliography (Sources)

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Cohn, Martin A. "Sleep apnea." World Book Student. World Book, 2017. Web. 6 Jan. 2017. <http://www.worldbookonline.com/student/article?id=ar514150>.

"Lack of Sleep is Affecting Americans, Finds the National Sleep Foundation." National Sleep Foundation. N.p., n.d. Web. 05 Jan. 2017. .

"Melatonin for Sleep: Hormone and Supplement Effects on Sleep." WebMD. WebMD, n.d. Web. 05 Jan. 2017. .

"Sleep tips: 7 steps to better sleep." Mayo Clinic. N.p., n.d. Web. 05 Jan. 2017. .

"The Dark Side and Downsides of Melatonin." Van Winkle's. N.p., n.d. Web. 05 Jan. 2017. .

"What Happens When You Sleep?" National Sleep Foundation. N.p., n.d. Web. 05 Jan. 2017. .

Bibliography (Photos)

16848 — 2017-01-06 02:06:31 UTC

Ashraf ElAdawy Follow. "Normal Sleep Architecture." Share and Discover Knowledge on LinkedIn SlideShare. N.p., 21 Dec. 2014. Web. 05 Jan. 2017. .

"Health." Walmart.com. N.p., n.d. Web. 05 Jan. 2017. .

"I_neuro_brain_SCN-l.jpg | Healthy Sleep." I_neuro_brain_SCN-l.jpg | Healthy Sleep. N.p., n.d. Web. 05 Jan. 2017. .

"What Is Melatonin?" Sleep.Org. N.p., n.d. Web. 05 Jan. 2017. .

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