What is sleep, stages and how to deal with insomnia?

Sleep is a natural and periodic state of rest during which consciousness of the world is suspended. During sleep we usually pass through five phases of sleep. These progress in a cycle, a complete sleep cycle takes 90-110 minutes on average.

The first one is drowsiness, in which we drift in and out of sleep for about five to ten minutes and we can be awakened easily. Then we shift into a light sleep that is where we spend almost 50% of our total sleep time in. our brain waves and heart rate become slower so body temperature decreases.

Stages three and four are called deep sleep, in which we spend 30% of our total sleep time. Extremely slow brain waves begin to appear. There are no eye movements nor muscle activity. People awakened during deep sleep do not adjust immediately and often feel groggy for several minutes after they wake up. Some children experience bedwetting, night terrors or sleepwalking.

The final stage is called "Rapid Eye Movement" Sleep, which takes up about 20% of our sleeping time. Our breathing becomes more rapid. Our eyes jerk rapidly in various direction and our blood pressure rises. People dream during this phase.

Sleep is so important for our nervous system. Deep sleep provokes the release of growth hormones in children and young adults. It also helps people maintain optimal emotional and social functioning while they are awake. Too little sleep leaves us drowsy and unable to concentrate. It may lead to impaired memory and physical performance. If it continues, this may develop hallucinations and mood swings.

How to improve your sleeping habits? Following are some useful tips:
- Do not nap during the day or you will throw off your body clock.
- Do not smoke and Nicotine is a stimulant.
- Keep your bedroom dark and quiet at sleeping time.
- A cup of warm milk before going to bed may help.
- Keep a regular schedule. Try to go to bed and wake up at approximately the same time.
- Write down all your concerns so you put them away and not worry about them until you - wake up in the morning.
If your insomnia continues you should see a doctor.

Learn more about this author, Aya Hajjar.
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