Sleep is a natural, physiological necessity. No matter how much we want to study or finish a paper, we need to sleep. Not getting enough sleep can lead to a number of problems: illness, stress, lessened alertness, emotional outbreaks, etc. Adults typically need 7 ½ to 9 hours of sleep per night.
The Stages of Sleep (One cycle through all stages takes about 90 minutes):
Stage 1: Between being awake and falling asleep
Stage 2: Onset of sleep, breathing and heart rate are regular, body temperature drops (so sleeping in a cool room is helpful)
Stages 3 and 4: Deepest and most restorative sleep, blood pressure drops, breathing becomes slower, blood supply to muscles increases, hormones are released such as growth hormone which is essential for growth and development, including muscle development
REM (~25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night. Brain is active and dreams occur, eyes dart back and forth, and the body becomes immobile and relaxed, as muscles are turned off
Tips For a Good Night Sleep:
Relax your mind and body as your head hits the pillow: Put your problems and books on the shelf until morning. Attempting to plan your future, when you should be sleeping only keeps your mind awake and restless.
Set a schedule and stick to it: When you find the sleep pattern that is right for you, stick to it, even on the weekends. If you sleep in late on Saturday and Sunday, you may have trouble getting to sleep on Sunday night.
Exercise 3-5 times a week: Exercise will relieve tension in your body and mind, creating a relaxing sleep. It’s usually a good idea to exercise several hours before you go sleep so that you don’t get your adrenaline going right before you decide to hit the sack.
Do not do your homework in bed: Your mind and body need to learn your bed is a place to fall asleep; it is not a place to stay awake to read homework.
Avoid alcohol and caffeine within 3 hours of bedtime: Caffeine is a stimulant and will cause sleeplessness. Alcohol depresses the central nervous system, however, when its effects wear off and your body begins experiencing a hangover/withdrawal, you will wake up, usually in the middle of your night.
Health Sentry. Volume 7, Number 4. 1994.