The world of Psychology & Philosophy

Stages of Sleep

There are two main types of sleep:

Non-Rapid Eye Movement (NREM) Sleep (also known as quiet sleep
Rapid Eye Movement (REM) Sleep (also known as active sleep or paradoxical sleep


The Beginnings of Sleep
During the earliest phases of sleep, you are still relatively awake and alert. The brain produces what are known as beta waves, which are small and fast. As the brain begins to relax and slow down, slower waves known as alpha waves are produced. During this time when you are not quite asleep, you may experience strange and extremely vivid sensations known as hypnagogic hallucinations. Common examples of this phenomenon include feeling like you are falling or hearing someone call your name.

Another very common event during this period is known as a myoclonic jerk. If you've ever startled suddenly for seemingly no reason at all, then you have experienced this seemingly odd phenomenon. In reality, these myoclonic jerks are very common.


Stage 1
Stage 1 is the beginning of the sleep cycle, and is a relatively light stage of sleep. Stage 1 can be considered a transition period between wakefulness and sleep. In Stage 1, the brain produces high amplitude theta waves, which are very slow brain waves. This period of sleep lasts only a brief time (around 5-10 minutes), and if you awaken someone in the stage, they might report that they weren't really asleep.


Stage 2
Stage 2 is the second stage of sleep and lasts for approximately 20 minutes. The brain begins to produce bursts of rapid, rhythmic brain wave activity known as sleep spindles. Body temperature starts to decrease and heart rate begins to slow.


Stage 3
Deep, slow brain waves known as delta waves begin to emerge during stage 3 sleep. Stage 3 is a transitional period between light sleep and a very deep sleep.


Stage 4
Stage 4 is sometimes referred to as delta sleep because of the slow brain waves known as delta waves that occur during this time. Stage 4 is a deep sleep that lasts for approximately 30 minutes. Bed-wetting and sleepwalking usually occur at the end of stage 4 sleep.


Stage 5
Most dreaming occurs during the fifth stage of sleep, known as rapid eye movement (REM) sleep. REM sleep is characterized by eye movement, increased respiration rate, increased brain activity. REM sleep is also referred to as paradoxical sleep because while the brain and other body systems become more active muscles become more relaxed. Dreaming occurs due because of increased brain activity, but voluntary muscles become paralyzed.


Sleep does not progress through these stages in sequence, however. Sleep begins in stage 1 and progresses into stages 2, 3, and 4. After stage 4 sleep, stage 3 and then stage 2 sleep are repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep. Sleep cycles through these stages approximately 4 or 5 times throughout the night.

On average, we enter the REM stage approximately 90 minutes after falling asleep. The first cycle of REM sleep might last only a short amount of time, but each cycle becomes longer, so REM sleep can last up to an hour as sleep progresses.



Sleep Disorders

Insomnia:

Insomnia is by far the most common sleep disorder, affecting nearly 60 percent of U.S. adults at least on night each week (National Sleep Foundation, 2002). Common symptoms of insomnia include difficulty getting to sleep and waking before it is time to get up. There are many factors that can contribute to insomnia include stress and underlying medical conditions. Typical treatments include sleeping pills and behavior therapy. Practicing good sleep habits can often be effective for treating mild cases of insomnia.


Sleep Apnea:

Sleep apnea is the second most common sleep disorder and affects approximately 20 million Americans. This disorder causes people to stop breathing suddenly while they are asleep. During this brief period, carbon dioxide builds up in the blood and the sleeper wakes suddenly to gasp for breath. The length of time that the sleeper stop breathing can vary from a few seconds to so long that the individuals skin turns blue from oxygen deprivation.


Narcolepsy:

Narcolepsy is a neurological sleep disorder that leads to periods of intense sleepiness during the daytime. People suffering from narcolepsy often experience bouts of overwhelming sleepiness and may fall asleep for brief periods of time during the day. These sleeping periods may last from a few seconds to several minutes and in some cases may last up to an hour or more. Those with narcolepsy can fall asleep in the middle of a conversation, during a meal or even while driving a vehicle.
Affecting as many as 250,000 Americans, narcolepsy is a chronic condition that typically begins during adolescence. In addition to sleepiness, narcolepsy is frequently accompanied by cataplexy, which involves a sudden loss of involuntary muscle control that can last seconds or minutes. Other symptoms include hallucinations and paralysis during sleep.


Sleepwalking & Night Terrors:

While insomnia and sleep apnea are more common in adults, other sleep disorders such as sleepwalking and night terrors are far more common in young children. Sleepwalking, also known as somnambulism, is characterized by periods of getting out of bed while asleep.
Night terrors are most frequently seen in very young children (between the ages of 2 and 6), but people of any age can be affected by this sleep disorder. Typical symptoms include excessive sweating, shaking and obvious fear.


Theories of Sleep / Why do we sleep?

Sleep has been the subject of speculation and thought since the time of the early Greek philosophers, but only recently have researchers discovered ways to study sleep in a systematic and objective way. The advent of new technology such as the electroencephalograph has allowed scientists to look at and measure electrical patterns and activity produced by the sleeping brain.While we can now investigate sleep and related phenomena, not all researchers agree on exactly why we sleep. A number of different theories have been proposed to explain the necessity of sleep as well as the functions and purposes of sleep. The following are three of the major theories of sleep.


Repair and Restoration Theory of Sleep:

According to the repair and restoration theory of sleep, sleeping is essential for revitalizing and restoring the physiological processes that keep the body and mind healthy and properly functioning. This theory suggests that NREM sleep is important for restoring physiological functions, while REM sleep is essential in restoring mental functions.

Support for this theory is provided by research that shows periods of REM sleep increase following periods of sleep deprivation and strenuous physical activity. During sleep, the body also increases its rate of cell division and protein synthesis, further suggesting that repair and restoration occurs during sleeping periods.


Evolutionary Theory of Sleep:

Evolutionary theory, also known as the adaptive theory of sleep, suggests that periods of activity and inactivity evolved as a means of conserving energy. According to this theory, all species have adapted to sleep during periods of time when wakefulness would be the most hazardous.

Support for this theory comes from comparative research of different animal species. Animals that have few natural predators, such as bears and lions, often sleep between 12 to 15 hours each day. On the other hand, animals that have many natural predators have only short periods of sleep, usually getting no more than 4 or 5 hours of sleep each day.


Information Consolidation Theory of Sleep:

The information consolidation theory of sleep is based on cognitive research and suggests that people sleep in order to process information that has been acquired during the day. In addition to processing information from the day prior, this theory also argues that sleep allows the brain to prepare for the day to come. Some research also suggests that sleep helps cement the things we have learned during the day into long-term memory. Support for this idea stems from a number of sleep deprivation studied demonstrating that a lack of sleep has a serious impact on the ability to recall and remember information.

While there is research and evidence to support each of these theories of sleep, there is still no clear-cut support for any one theory. It is also possible that each of these theories can be used to explain why we sleep. Sleeping impacts many physiological processes, so it is very possible that sleep occurs for many reasons and purposes.


Disrupted Sleep

Disrupted sleep is an often overlooked problem associated with arthritis. The combination of arthritis pain and sleep problems is often a two-way street. Poor quality of sleep and waking pain can create a vicious cycle affecting mood and fatigue levels.


Tips For Good Sleep:

Keep regular sleep habits.

Try to get to bed at the same time and get up at the same time every day—even on weekends and vacations.

Avoid caffeine and alcohol in the late afternoon and evening.

If consumed too close to bedtime, the caffeine in coffee, soft drinks, chocolate, and some medications can keep you from sleeping or sleeping soundly. Even though it can make you feel sleepy, drinking alcohol around bedtime also can disturb sleep.

Avoid daytime naps.

Sleeping in the afternoon can interfere with nighttime sleep. If you feel you can't get by without a nap, set an alarm for 1 hour. When it goes off, get up and start moving.

Reserve your bed for sleeping.

Watching the late news, reading a suspense novel, or working on your laptop in bed can stimulate you, making it hard to sleep.

Time your exercise.

Regular daytime exercise can improve nighttime sleep. But avoid exercising within 3 hours of bedtime, which actually can be stimulating, keeping you awake.


Over One-Third Of People With Arthritis Get No Exercise
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Keep your bedroom dark, quiet, and cool.

If your bedroom is hot, noisy, or hot, it can make it harder to sleep.

Avoid liquids and spicy meals before bed.

Heartburn and latenight trips to the bathroom are not conducive to good sleep.

Wind down before bed.

Avoid working right up to bedtime. Do relaxing activities, such as listening to soft music or taking a warm bath, that get you ready to sleep. An added benefit of a warm bath is that can soothe aching muscles.

Like death and taxes, there is no escaping color. It is ubiquitous. Yet what does it all mean? Why are people more relaxed in green rooms? Why do weightlifters do their best in blue gyms?

The Colors You Wear Can Reflect Your Emotional State.
Colors often have different meanings in various cultures.


Color is very powerful. Though we tend not to be consciously aware or it, color has a stronger influence on us than music or sound. We just tend to be more aware of the affect that tone and sound have on us than that of light and color. Close your eyes and imagine the world as a black and white photo. What does the fall look like in black and white? What does the winter look like? What does the spring look like? What does the summer look like? I rest my case. Color is very powerful force in our lives.

Color is constantly present in our lives and yet we tend not to really be aware of it. It has the power to completely change our mood and even our physical health. Expressions like “painting the town red”, “I’m feeling blue” or “He’s a yeller’- belly” show us just how completely imbedded color is in our reality. We already have an intuitive knowledge of color we just need to access that knowledge. This can be done very easily through our emotional, gut reaction to it. By just consciously focusing on color we can reclaim our knowledge of it and use its power in our lives.



White
Brides wear white to symbolize innocence and purity. White reflects light and is considered a summer color. White is popular in decorating and in fashion because it is light, neutral, and goes with everything. However, white shows dirt and is therefore more difficult to keep clean than other colors. Doctors and nurses wear white to imply sterility.


Black
Black is the color of authority and power. It is popular in fashion because it makes people appear thinner. It is also stylish and timeless. Black also implies submission. Priests wear black to signify submission to God. Some fashion experts say a woman wearing black implies submission to men. Black outfits can also be overpowering, or make the wearer seem aloof or evil. Villains, such as Dracula, often wear black. Black absorbs all light in the color spectrum. Black is often used as a symbol of menace or evil, but it is also popular as an indicator of power. It is used to represent treacherous characters such as Dracula and is often associated with witchcraft. Black is associated with death and mourning in many cultures. It is also associated with unhappiness, sexuality, formality, and sophistication. In ancient Egypt, black represented life and rebirth. Black is often used in fashion because of its slimming quality. Consider how black is used in language: Black Death, blackout, black cat, black list, black market, black tie, black belt.


Red
The most emotionally intense color, red stimulates a faster heartbeat and breathing. It is also the color of love. Red clothing gets noticed and makes the wearer appear heavier. Since it is an extreme color, red clothing might not help people in negotiations or confrontations. Red cars are popular targets for thieves. In decorating, red is usually used as an accent. Decorators say that red furniture should be perfect since it will attract attention.
The most romantic color, pink, is more tranquilizing. Sports teams sometimes paint the locker rooms used by opposing teams bright pink so their opponents will lose energy.


Blue
The color of the sky and the ocean, blue is one of the most popular colors. It causes the opposite reaction as red. Peaceful, tranquil blue causes the body to produce calming chemicals, so it is often used in bedrooms. Blue can also be cold and depressing. Fashion consultants recommend wearing blue to job interviews because it symbolizes loyalty. People are more productive in blue rooms. Studies show weightlifters are able to handle heavier weights in blue gyms.


Green
Currently the most popular decorating color, green symbolizes nature. It is the easiest color on the eye and can improve vision. It is a calming, refreshing color. People waiting to appear on TV sit in "green rooms" to relax. Hospitals often use green because it relaxes patients. Brides in the Middle Ages wore green to symbolize fertility. Dark green is masculine, conservative, and implies wealth. However, seamstresses often refuse to use green thread on the eve of a fashion show for fear it will bring bad luck.


Yellow
Cheerful sunny yellow is an attention getter. While it is considered an optimistic color, people lose their tempers more often in yellow rooms, and babies will cry more. It is the most difficult color for the eye to take in, so it can be overpowering if overused. Yellow enhances concentration, hence its use for legal pads. It also speeds metabolism. Yellow is also the most fatiguing to the eye due to the high amount of light that is reflected. Using yellow as a background on paper or computer monitors can lead to eyestrain or vision loss in extreme cases.Yellow can also create feelings of frustration and anger.Yellow can also increase the metabolism.Since yellow is the most visible color, it is also the most attention-getting color. Yellow can be used in small amount to draw notice, such as on traffic sign or advertisements.


Purple
The color of royalty, purple connotes luxury, wealth, and sophistication. It is also feminine and romantic. However, because it is rare in nature, purple can appear artificial. Purple also represents wisdom and spirituality. Purple does not often occur in nature, it can sometimes appear exotic or artificial.


Brown
Solid, reliable brown is the color of earth and is abundant in nature. Light brown implies genuineness while dark brown is similar to wood or leather. Brown can also be sad and wistful. Men are more apt to say brown is one of their favorite colors.


Pink
Pink is essentially a light red and is usually associated with love and romance.Pink is thought to have a calming effect. One shade known as "drunk-tank pink" is sometimes used in prisons to calm inmates. Sports teams sometimes paint the opposing teams locker room pink to keep the players passive and less energetic. While pink's calming effect has been demonstrated, researchers of color psychology have found that this effect only occurs during the initial exposure to the color. When used in prisons, inmates often become even more agitated once they become accustomed to the color.


Orange
Orange is a combination of yellow and red and is considered an energetic color. Orange calls to mind feelings of excitement, enthusiasm, and warmth. Orange is often used to draw attention, such as in traffic signs and advertising.



Red was used to stimulate the body and mind and to increase circulation.
Yellow was thought to stimulate the nerves and purify the body.
Orange was used to heal the lungs and to increase energy levels.
Blue was believed to soothe illnesses and treat pain.
Indigo shades were thought to alleviate skin problems.



COLOR THERAPY

Color is light. The rainbow is light that is broken down into its basic components of 7 different vibrations. We see those vibrations as red, orange, yellow, green, blue, indigo and violet. These 7 different colors exist within us in the 7 subtle energy centers in our bodies called chakras or wheels. These subtle energy centers are spinning vortexes of light and in turn correspond to the body’s glandular system. They each spin at a different velocity, each emanating one of the 7 colors of the rainbow. When a chakra is balanced and healthy it spins in a clockwise direction. When it is out of balance it spins counter-clockwise. One of the ways that you can promote balance and health in your chakras is to wear the corresponding color for that chakra.


Reds
Promotes Being grounded
Feeling energized & safe in the world
Being clear minded & able to face challenges
Red corresponds to your root chakra and empowers your adrenal glands. It forms the physical layer of your aura, also called your etheric double, which replicates your physical body on a subtle energy level. It is located at the base of your spine and is about 12 inches in diameter. It is responsible for distributing energy to your organs of elimination, your coccyx and sacrum, and your legs, ankles and feet. Astrological Correspondences Hindu or Vedic System –Zodiac signs are Capricorn & Aquarius, planets are Saturn & Uranus Ancient Chaldean System – Zodiac signs are Aries & Scorpio, planet is Mars.


Oranges
Promotes The ability to feel happiness in the simplest of pleasures
Being Creative
Having balanced emotional & sexual relationships.
Orange corresponds to your sexual-navel chakra and relays energy to your reproductive glands. It emanates the emotional body of your aura, which contains the vibration of your feelings. It is located between your navel and your pubic bone. It activates your reproductive organs, kidneys, and low back. Astrological Correspondences Hindu or Vedic System – Zodiac signs are Sagittarius & Pisces, planet is Jupiter Ancient Chaldean System – Zodiac signs are Taurus & Libra, planet is Venus


Yellows
Promotes Being centered
Feeling confident, secure & in command of your life
Assimilating life events
Yellow corresponds to your solar plexus chakra and is related to your pancreas. It produces the mental body of your aura, which reflects your mental attitudes. It is located over your diaphragm and stomach. It sends energy to your liver, gall bladder, and spleen.


Greens and Pinks
Promotes Being emotionally open & optimistic
Feeling self-love, love of others, brotherly love & spiritual love
Green and pink corresponds to your heart chakra and energizes your thymus gland. It creates the spiritual body of your aura, which demonstrates your ability to give and receive divine love. It regulates your heart, lungs and mid-back.


Turquoises
Promotes Creativity Self-Expression
Good communication
Turquoise corresponds to your throat chakra and activates your thyroid gland. It creates your astral body, which is related to your ability to express yourself and connect with spirit guides and guardian angels. It strengthens your cervical spine, vocal chords and trachea.


Blues
Promotes Logic, insight & perceptivity Mental clarity
Objectivity
Being aligned with a higher source
Indigo corresponds to your brow or third-eye chakra and is linked to your pineal gland. It emanates the celestial body layer of your aura, which connects you with the energy of the cosmos. It is located in the center of your forehead. It moderates your central nervous system.


Purple
Promotes Feeling a sense of being loved & at peace
Violet corresponds to your crown chakra and is connected to your pituitary. It creates your causal or ideational body level of your aura, which links you to the divine. It is located just above the top of your head. It regulates your brain.