Adequate rest and sleep
(improved concentration, refreshes body, restores energy)

Sleep Well
Sleep is part of life’s daily routine, it keeps our minds and bodies healthy.  Everyone needs quality sleep, without it they won’t have the mental or physical ability to stay calm, be in control and stay on top of everyday life.

Sleeping Well Link: http://www.rcpsych.ac.uk/

What is sleep?

  • A regular period of time every 24 hours  
  • an individual will be unconscious and unaware of their surroundings
  • There are two types: Rapid Eye Movement(REM) Sleep and Non-REM sleep

REM sleep

REM sleep comes and goes throughout the night, it makes up about on fifth(20%) of an individual’s sleep.

  • The brain is active
  • The eyes move quickly from side to side
  • It is when individuals dream
  • The muscles are relaxed

Non-REM sleep

The brain is quiet during this phase of sleep, but the body may move around.  Hormones are released into the bloodstream  and the body then repairs itself after the wear and tear of the day.  There are four stages of Non-REM sleep:

  • ‘Pre – sleep’ - The muscles relax, the heart beats slower and body temperature falls
  • ‘Light sleep’ – The individual can be woken easily without being confused and disorientated.
  • ‘Slow wave’ sleep – blood pressure falls, some people talk in their sleep or sleep walk in this stage.
  • ‘Deep slow wave’ sleep – An individual is very hard to wake.  If they are woken they will feel confused and disorientated.

Individuals during a normal nights sleep will wake up for one or two minutes every two hours or so and  not be aware of it.  They may remember waking if they are anxious, if there is something going on, if there is a noise outside or if their partner is snoring, and more....

How much sleep do individuals need?

This depends on the individual’s age and there are differences between individuals of the same age as well.

In general the recommendations are:

  • Babies – 17hours each day
  • Older children  - 9 or 10 hours each night
  • Adults  - 8 hours each night(a few individuals can get by on 3 hours of sleep per night and still function well)
  • Older adults – 8 hours, but only one period of deep sleep i the first 3-4  hours.  They wake more easily and dream less.