TOPIC 1 | BEING HEALTHY
The stages of sleep
There are five stages of sleep. Each of these stages serves a different purpose. You will go through all five stages several times (on average four to six times) each night, but not always in the same order.
Stage 1: This is a short stage where you feel yourself drifting off. You could be easily woken at this stage.
Stage 2: Brain activity, heart rate and breathing slow down. You begin to reach a state of relaxation.
Stage 3: Deep sleep. Your body repairs tissue and builds bone. If you were woken at this stage, you would be very drowsy and confused.
Stage 4: The deepest stage of sleep.
Stage 5: Dream stage, also known as REM (rapid eye movement) sleep. The activity of your brainwaves is similar to when you are awake.
Tips for a good night’s sleep
☛ Stick to the same routine – get up and go to bed at a similar time each morning and night.
☛ Don’t go to bed too hungry or too full.
☛ Avoid drinks that contain caffeine, such as tea, coffee or Coke, for four hours before going to bed.
☛ Create a room that is comfortable for sleeping in – it should be cool, dark and quiet. ☛ Leave all electronic gadgets in another room.
☛ Do something calming before going to bed such as taking a bath, reading a book, listening to music, or doing breathing exercises.
☛ Placing lavender drops on your pillow can help you relax and so fall asleep quicker. ☛ Cut down on daytime naps; if you do take a nap, limit it to twenty minutes.
☛ Try to sort out your worries before you go to bed, e.g. if something is troubling you, write it down on a piece of paper and set it aside to deal with the next day.
☛ If you are still finding it difficult to fall asleep, concentrate on your breathing – count each in-breath and out-breath.
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