Healthy Sleep

Most adults need 7 to 8 hours of sleep per night. People who feel alert, well rested and do not have the urge to nap are typically getting enough sleep. It is important to establish a sleep routine (for example, establish a regular bedtime, take a warm shower or bath, read) in order to make falling asleep easy.

Generally the average individual repeatedly passes through five stages of sleep. Stage one is called "falling asleep." As the person progresses into sleep she/he achieves stage two, sleep itself. Deep sleep, also called delta sleep, composes stages three and four. The person briefly returns to stage two, and then enters the fifth stage, rapid eye movement (REM). Stage two through five repeat themselves several times during the night.

Deep sleep becomes progressively shorter while REM sleep increases. During REM sleep, the individual experiences vivid dreams. This cycle of five stages typically takes 90 minutes.

If an individual wakes up, and interrupts a cycle, she/he may feel groggy and poorly rested. Naps work best when used as a supplement to regular sleep time. When napping, allow for drowsiness to wear off. Naps should be a minimum of 20-30 minutes long. If the nap is any shorter the individual may actually feel more sleepy.

For more information about sleep and the effects of poor sleeping habits, click on the links below:

• Sleep deprivation

• Causes

• Effects

• What You Can Do

• Resources

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08/07/03 01:21 PM