Importance of Sleep
Marlene Gundlach - July 28, 2008
Why Sleep is Important
A short-term problem with sleep is nothing to be too concerned about. However, chronic sleep deprivation can decrease the effectiveness of your immune system, and lead to high blood pressure or weight gain.Lack of sleep affects the way the body stores carbohydrates and can alter the hormones controlling appetite. If your body does not get the sleep it needs, your memory can also be affected. During REM sleep, the brain commits any new information acquired to memory. If you do not sleep enough, that transition does not occur.
The most obvious affects of sleep loss includes how our behavior can change. We become irritable and lack concentration when we do not get enough rest. This can affect our relationships at home and work. Our safety also becomes an issue because we are more likely to nod off during the day, which could lead to accidents while driving.
Stages of Sleep
Adults experience two main types of sleep, rapid eye movement sleep (”REM“) and non-rapid eye movement sleep (”NREM“). During REM, there are rapid eye movements like those when you are awake, and muscles are paralyzed. It is during this cycle that brain activity is intense and most dreams occur. Breathing and heart rate are faster than normal during this stage. The REM stage will increase with each repetition, beginning at about 10 minutes. The last REM cycle may last as long as 90 minutes.
In NREM sleep, there are four different stages, labeled 1-4. Each includes different combinations of eye movements, brain waves, and decreased muscle tension. Most people fall asleep within 5 to 20 minutes. Once asleep, the body cycles between these four stages about every 45 to 90 minutes.
Stage 1 is characterized by slow and even breathing and a regulated heartbeat. A person’s blood pressure falls and the brain temperature decreases as the blood flow to the brain is reduced. There is little or no body movement during this stage. This stage may last up to 10 minutes. You can be awakened easily from this stage and may not even realize that you had fallen asleep.
Stage 2 is characterized by larger brain waves. You can still be easily awakened by sounds. Blood pressure, cardiac activity, and metabolism slows down during stage 2.
Stage 3 is the beginning of deep sleep and will occur within 30-45 minutes after you fall asleep. Brain waves, known as delta waves, are large and slow. It is more difficult to wake someone up at this point.
Stage 4 is where the deepest sleep occurs. The delta waves are large and slow, and the sleeper is completely oblivious to his surroundings. This is the stage where most people will sleep walk or when children may wet the bed without knowing. As bodily functions continue to decrease, the body is at its deepest stage of rest. A person who wakes up from this stage will be extremely disoriented and confused. After stage 4 is complete, you return to stage 2 and then enter the REM cycle.
Stress and Sleep
Stress can have an adverse affect on sleep. When you are feeling stressed, you often take that to bed with you, worrying about the day’s activities and upcoming responsibilities. When you do not sleep well, often just going to bed at night becomes stressful. This added anxiety will only make sleep all the more elusive. Handling your stress levels during the day can make it easier to sleep at night. Keep a journal by your bedside to write down your thoughts from the day or make notes of what you need to do the following day. This may clear your mind and allow you to relax before your head hits the pillow. Exercise can also help reduce your stress levels during the day so that you can have a better chance of relaxing at bedtime.
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Sleep and Fibromyalgia
In those with fibromyalgia, the third and fourth stages of NREM sleep are most critical, these are the delta sleep cycles. Sleep intensity is determined by the amount of delta sleep achieved. Research also suggests that during delta sleep, growth hormone release is at its highest. Growth hormones are necessary for repair of body tissue, something of extreme importance to those suffering from fibromyalgia.
When the NREM stages are not reached, lower levels of serotonin are present. Serotonin helps to enhance sleep and relieve pain, both of which are serious complaints of fibro sufferers. The sleep-pain cycle associated with fibromyalgia is hard to break. At some point, whether it is from physical or emotional trauma, an individual suffers some level of sleep disturbance. This non-restorative sleep leaves the individual fatigued. The fatigue then leads to a decrease in physical activity, which will trigger stress and less sleep. The sleep cycle takes a hit again, leading to possible pain, fatigue and the cycle continues. A change needs to be made along the cycle to break it. Improving your sleep is step one.
