Rest

The Rhythmics of Sleep Our sleep takes place in cycles.  When we go to bed the brain gradually slows down.  Approximately one-half hour later it normally reaches a stage of slow regular waves, called delta waves.  During this phase the muscles are relaxed and growth hormone is released, helping to restore the cell damage of the past day.  Approximately every 70 to 90 minutes the brain switches to a more alert stage called REM sleep.  This state is characterized by frequent dreams and rapid eye movement.  An adult person will need 4 to 6 of these cycles every night, which can be achieved in 7 to 8 hours of sleep.  Forming regular sleeping habits will give us a more balanced life, that will eliminate the need for sleeping pills, and for daytime stimulants like caffeine.

Recommendations for Sleep Get 7-8 hours of sleep each night Eat your last meal at least 4 hours before bedtime Being in bed by 10:00 p.m. is the most beneficial Avoid alcohol, nicotine and coffee Open the window to get fresh air Go to bed with a peaceful mind

The Body Clock
Many functions of the body, like body temperature and blood sugar levels, operate on a daily cycle.  This internal clock is reset every morning when the sun comes up and light enters the bedroom.  Getting up every day at the same time helps the body to reset this internal clock properly.  Going to bed early at a regular time enables this internal clock to wake you up at the right time without using an alarm clock.  Two hours of good sleep before midnight is worth more than four hours after midnight.  Regularity helps the body work at its optimal performance.