SDC Application Paper: Proper Sleep Habits

Sleep proceeds in cycles of Rapid Eye Movements (REM) and non-REM (NREM) sleep, cycling through the first for stages in intervals

I have completed the sleep assessment and I am not surprise with the outcome it gave me. The results showed that my sleep habits could be better. Some days are better than others, but generally, I do wake up drowsy and hitting my alarm clock once or twice. I admit, I usually stay up on my phone past midnight like any other young adult. If it is not my phone that is keeping me up at night, it’s usually my mind reminding me of all the stress that may be going on in my life.

There are a few factors that are essential for life such as breathing or eating, but one of the most essential factor is sleep. Even though the amount of sleep people need differs from one individual to another, the fact is that eventually everyone needs to sleep. People know the importance of sleep, but due to the increased workload and the pressure of society people are getting less sleep. As a result, there has been an increase interest on the effects lack of sleep has on the mind especially the memory of a person. Many questions arose about the relationship between sleep and memory due to the fact most high school and college students have become sleep deprived. For example, does more sleep mean higher grades?

An article in Nature Neuroscience from February 2009 describes an experiment which was conducted regarding sleep and its correlation to memory. Memory was impaired after 35 hours of sleep deprivation weekly and constant shallow sleep. Regular sleep benefits memory as newly stored information is easily encoded. Proper sleep is crucial for processing and retaining new information. Those who suffer from sleep deprivation struggle to maintain new information and with comprehension skills. In order for students to maximize their learning capabilities, they need the proper sleep to be mentally prepared for

Many young people forget the importance of sleep in their lives when they begin their college career and should be reminded of how necessary it is. It has been estimated that "40% of

Sufficient sleep is a biological necessity for the normal functioning of humans, it allows the body to rest and to replenish itself so that it is able to serve its function of living. In addition, mental and physical health depend on the amount of sleep we get. Most adults and students value work and college much more than sleep, this is due to the academic, career, and materialistic demands. Researchers have noted a positive correlation between lack of sleep and decreased physical health, mental health, and academic performance. Sleep consists of two cycles: non-rapid eye movement (NREM) and rapid eye movement (REM), which are sleep patterns that alternate throughout the night. Firstly, sleep begins with non-REM sleep lasting about 90 minutes followed by REM sleep lasting 10-30 minutes, then the cycle repeats itself. REM sleep is the most important phase of sleep because the body is internally awake, with waking-like brain activity, yet asleep and externally calm. Thus, an uninterrupted REM phase of sleep is necessary for integrating previously learned material, and giving the individual a feeling of being well rested and refreshed. Many individuals will put sleep off so that more work hours, and school work can be fit into the day in order to get a better outcome such as job promotions or better academic grades, but I believe that sleep deprived people show a low performance in daily tasks due to suffering from mental, and physical health disorders.

Generally, individuals need seven to nine hours of sleep each night to function properly throughout the day; it is thought that over sixty-eight percent of people get less than eight hours of sleep (Hughes & Rogers, 2004). The circadian rhythm is what facilitates our sleep cycles and determines when we go to sleep; there is two types of sleep REM and Non-REM sleep (Plotnik & Kouyoumdjian, 2016). Non-REM sleep is typically the antecedent for REM sleep, here rapid eye movement occurs and this is where dreams occur (Plotnik & Kouyoumdjian, 2016). There are five stages of sleep that each person goes through each time they sleep, in non-REM sleep, there are four stages and REM is the fifth stage (Plotnik & Kouyoumdjian, 2016). Stage one consists of the transition from feeling wake to “falling asleep”, this typically lasts one to seven minutes (Plotnik & Kouyoumdjian, 2016). Here the individual experiences loss of response to stimuli and experience waves of thoughts and images (Plotnik & Kouyoumdjian, 2016). Stage two of non-REM sleep is the

At MIT, conversations like this are commonplace. I find it astounding that at one of the finest institutions of higher education in the world, home to some of the most brilliant students I have ever encountered, sleep is regarded as optional. We are a school of science and technology. Here, facts and logic reign supreme. Yet despite the overwhelming evidence pointing toward the necessity of healthy sleep, students are hitting the sack for far less time than is considered healthy for a typical 18-22 year old.

Doing the sleeping inventory evaluation, I learned that a lot of the things I do daily that affect my sleep. An example would be, not getting enough exercise. Being physically active during the day will make you more tired at the end of the day which makes it easier to sleep and much faster! Something I do every night before I go to bed, is staying up late on my phone. You shouldn’t be on your phone, watching tv or reading a book in bed, because it can make it harder to calm yourself to fall asleep because you are focusing, I will give myself an hour to unwind before going to sleep.

There are five basic stages in cycles I go thought when I am going sleep though out the night. Stage one, which lasts about five minutes, my brain waives becomes slower and irregular. Then I would go in to stage two, which lasts around ten to twenty minutes, I would have a regular EEG and less then 50 percent of this time is spent in this stage. Stage three is a short transition, which is made up of twenty to fifty percent delta waves. Stage four is around fifteen to twenty minutes, in this stage I have less than fifty percent delta waves and it is where I get the deepest sleep. Then I would cycle back through stages three and two before I enter into stage five. In stage five, which is called REM, which last ten to twenty minutes and I will

This stage is believed to help people enter deeper stages of sleep (4). Stage 3 sleep consists of 20-50 percent delta activity and stage 4 sleep of more than 50 percents delta activity (4). Stages 3 and 4 are characterized as being slow wave sleep in addition to being the deepest levels of sleep. Approximately 90 minutes after being asleep, people enter rapid-eye-movement (REM) sleep (4). REM sleep consists of rapid eye movements, a desynchronized EEG, sensitivity to external stimulation, muscle paralysis and dreaming (4).

Kids always get out of thinking when it comes to make them sleep at night. With that children can have the most comforting sleep and make themselves get a better time all day. Kids are soft in nature and would like to get a better choice of living with parents and friends. For that there are a lot of things that need to remember. This is going to be beneficial in every aspect.

Implementing Sleep Protocols to Reduce Nighttime Staff Interruptions to Improve Sleep in Acute Care Adult Patients

In a normal night of an uninterrupted sleep, you cycle through these stages about four or five times each and it takes about 90 minutes to go through a complete cycle. But the order within a cycle tends to go from NREM-1 to NREM-2 to NREM-3 and then back to NREM-2 before entering REM sleep, and then back to NREM-1, and then it starts all over again.

 There are five stages of sleep, REM and NREM stages 1, 2, 3, & 4.