Sleep is a unique phenomenon where animals, including humans, experience decreased awareness and heightened cellular activity. During sleep, the body promotes healing and growth, bolsters the immune system against infections, and accomplishes various other tasks. Inadequate sleep can lead to diverse problems such as hypertension, stroke, diabetes, osteoporosis, flu, asthma, depression etc. It also causes noticeable effects like increased irritability and diminished reaction time.
When someone doesn’t get enough sleep during the week, they accumulate sleep debt. This represents the difference between how much sleep they need and how much they actually get. Despite being called a “debt,” it is unclear how one can repay it because trying to make up for lost sleep on weekends is more harmful than helpful. This creates a false sense of security about getting enough sleep that isn’t truly achieved. The only effective way to eliminate sleep debt is by establishing a regular sleeping schedule.
The sleep process is complex and consists of different phases with specific rules. The body’s circadian rhythms, also referred to as the biological clock, control the sleep cycle and determine levels of wakefulness. These rhythms align with the sun’s natural cycle, which operates on a 24-hour schedule.
Disruptions to the natural sleep rhythm can occur due to factors such as staying awake all night or traveling across time zones. Sleep is comprised of two primary states: REM (rapid eye movement) and NREM (non-rapid eye movement). During REM sleep, brain activity increases similarly to wakefulness, accompanied by a faster heart rate and breathing, potentially involving dreams. To prevent physical reactions to dream content, the brain immobilizes most of the body during this state. Despite psychologists proposing various theories, there is no definitive consensus on the meaning or significance of dreams. Additionally, it remains uncertain whether they hold any importance at all. NREM encompasses multiple stages that range from minimal eye movement in stage 1 to deep relaxation with reduced heart rate and breathing in stage 4.
Sleep disorders are divided into dyssomnias and parasomnias. Dyssomnias impact the timing and quality of sleep, while parasomnias lead to abnormal behaviors during sleep. Insomnia, a prevalent disorder in these categories, is characterized by difficulties with falling or staying asleep. Similar to other causes of sleep deprivation, insomnia has adverse effects on health.
Sleep apnea, narcolepsy, and restless leg syndrome are all forms of dyssomnias that disrupt sleep. Sleep apnea specifically affects breathing while sleeping and can vary in severity from being bothersome to life-threatening. Narcolepsy causes individuals to unexpectedly fall asleep, while restless leg syndrome is characterized by an irresistible urge to move the legs. In addition to these dyssomnias, parasomnias such as sleepwalking, nocturnal eating, and engaging in sexual activity during sleep also exist. Although some may find these parasomnias amusing, they can actually be harmful for those who experience them.
To establish a quality sleep schedule, it is important to adhere to specific guidelines. Primarily, it is crucial to maintain a consistent schedule and ensure 8 hours of nightly sleep. Furthermore, it is essential to cultivate a cozy and safe environment free from loud noise, bright light, excessive heat, and discomfort.
To guarantee a peaceful night’s sleep, it is necessary to follow several extra measures. These involve engaging in regular exercise (except close to bedtime), effectively controlling stress levels, avoiding late-night meals, including planned naps in one’s routine, and abstaining from consuming caffeine and alcohol. If these approaches become challenging or ineffective in achieving satisfactory sleep, individuals may consider using sleep aids as an additional remedy. Nevertheless, it is crucial to remember that these aids can have adverse effects and discontinuing their use may lead to even more severe insomnia than before.
Although I do not prioritize sleep and make little effort towards it, I do not face any sleep problems. Despite having a packed high school schedule and an abundance of homework, I have discovered that I can still perform adequately with just 5 or 6 hours of sleep. This contradicts my previous statement, but it is plausible that I possess a significant ability to withstand sleep deprivation, similar to my ability to endure hunger.
Although I sometimes stay up all night with my friends, I somehow remain surprisingly alert and awake even after being awake for 26 or 27 hours straight. However, I always make sure to reset my routine within a day to avoid developing a nocturnal pattern. I have no intention of changing my current schedule because any necessary adjustments can be easily made. The fortunate circumstances of summer and having online classes allow me to determine my own sleep and wake times.
