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• Sleep is the body's natural state of rest. Throughout a sleeping session the body usually goes through a series of four major sleep stages. Stage one last only 5-10 minutes.Dreamviews: Sleep Stages During this stage the muscles relax, the eyes move slowly and people are easily awakened. During stage two the eye movements stop completely and the heart rate slows down and body temperature drops. Stages three and four are deep sleep cycles. During this stage blood flow to the brain decreases. REM sleep occurs around 90 minutes into the sleep cycle.WebMD: Sleep 101 It is accompanied by dreams, the heart rate increases and blood pressure rises.

• Fast Facts

  1. An average adult needs around 8 hours sleep each night.WebmMD: Sleep needs
  2. Humans sleep around three hours less than other primates.Psychiatric Times: Sleep deprivation
  3. Snoring can be a sign of sleep apnea.emedicine: Sleep Apnea
  4. Dreaming occurs around 90 minutes into the sleep cycle.
  5. The brain rests during sleep.
  6. A person's body does all of its growing while he or she is asleep.

• Average Daily Sleep Requirements

  1. Newborns (1-3 months) need between 10.5 and 18 hours of sleep per day.
  2. Infants (3-11 months) require 9-12 hours each night and one to four naps during the day (each lasting 30 minutes-2 hours).
  3. Toddlers (1-3 years) need an average of 12-14 hours of sleep each night.
  4. Preschoolers (3-5 years) require 11-13 hours of sleep.
  5. Children Ages 5-12 need 10-11 hours of sleep per night.
  6. Preteens and Teenagers (11-17 years) require about 8.5-9.25 hours of sleep.
  7. Adults need between 7-9 hours of sleep each night.http://www.sleepfoundation.org/how-much-sleep-do-we-really-need

• These sleep requirements are merely averages. How little or much sleep is actually needed varies by individual. Therefore, two people of the same age, gender and size may have quite different sleep needs.

• Disclaimer

  The content in this page is not a substitute for professional medical advice. Please contact a doctor before using the information presented here.

• Related Pages on Mahalo

  Sleep Apnea | Snoring | Relaxation Techniques | Sleep Disorders | Insomnia | Sleepwalking | Night Terrors | Narcolepsy

• Tips for a More Restful Sleep

  1. Turn off the television before bedtime. If you or your mate must watch TV, try to dim the brightness of the screen and avoid any shows that will increase stress or anxiety.
  2. Clear out clutter in the bedroom. At the very least, remove piles from on and around the bed.
  3. Train pets to sleep on the floor or at the foot of your bed. Even the cuddliest of pets disturb your sleep by moving around and stealing the blankets and pillows in the night.
  4. Eat only a light snack close to bedtime. Try to stick with foods rich in protein and complex carbohydrates, like whole-grain toast with peanut butter and a small glass of milk. It won't leave you feeling gassy and will help ward off hunger during the night.
  5. Cut yourself off from alcoholic beverages a few hours before going to sleep. Also, if you've been drinking alcohol, try replenishing your body with water before going to bed. Dehydration can also affect sleep.
  6. Avoid strenuous exercise after 7 P.M. If you must exercise late at night, stick with moderate aerobic exercise, such as a brisk walk.
  7. Back off from caffeine after early afternoon. Traces of that last soda or cup of coffee actually remain in your system for 8-14 hours. Caffeine prevents you from entering into the deeper phases of sleep.

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