Sleep

15% of the population sleepwalk

It should take 10-15 mintues to fall asleep

Pain tolerence is reduced by sleep deprivation

Fear is said not to be the main emotion in nightmares

Within 5 minutes of waking up, 50% of your dream is forgotten

Get some exercise

Avoid large meals, caffine, and alcohol
before bedtime

Avoid electronic devices before bed

Cell phone

Computers

TV

Don't watch the clock

Make sure bedroom is quiet, dark, relaxing and at
a comfortable temperature

Newborns (0-3 months)

14-17 hours

Infants (4-11 months)

12-15 hours

Toddlers (1-2 years)

11-14 hours

Preschoolers (3-5 years)

10-13 hours

School age (6-13 years)

9-11 hours

Teenagers (14-17 years)

8-10 hours

Young Adults (18-25 years)

7-9 hours

Adults (26-64 years)

7-9 hours

Older Adults (65+)

7-8 hours

It is more difficult to focus and respond quickly when you are sleep deprived because you are unable to build or maintain the neural pathways in your brain that allow you to learn and make new memories. Sleep is crucial for several brain processes, including the communication between nerve cells (neurons).

Stage N1: Fallin asleep

Heartbeat and breathing slow down

Muscles begin to relax

Lasts a few minutes

Stage N2: Light sleep

Heatbeat and breathing slow down futher

No eye movement

Body temperature drops

Lasts about 25 minutes

Stage N3: Slow wave sleep

Deepest sleep state

Heart beat and breathing are at their
slowest rate

No eye movements

Body is fully relaxed

Delta brain waves are present

Tissue repair and growth, and cell
regeneration

Inmune system strengthens

Lasts 30 minutes

Stage R

Primary dreaming stage

Eye movements become rapid

Breathing and heart rate increase

Limb muscles become temporarily
increased

Brain activity is markedly increased

Rapid Eye Movement - REM