Rest and Sleep

The difference between rest and sleep is that rest is

considered a period of bodily inactivity such as relaxing

at home or on vacation and not doing much in terms of

psychical activity. Sleep is when the body actually shuts

down to repair and refresh itself.

Rest is what we do to let stress subside. Rest at the end of a day, and at the end of a week, helps us to

calm down.

Doing fun things that we enjoy in our leisure time compensates us for the stress we experience at work,

bringing some balance back into life. This is particularly important if we routinely experience

unpleasant levels of stress.

A good way of getting rest and reducing long-term stress is to take up an enjoyable, non-rushed sport or

hobby. If you spend all your working day competing, then can be very pleasant to be completely non-

competitive for some of your free time. Slow physical activities such as sailing or walking are good for

this, as are others where there is little or no pressure for performance. Reading novels, watching

television or socializing can also be very restful.

Vacations are particularly important, and you really do need to take these. Where possible, take two

weeks off rather than just one week: A common observation that people make is that they really do not

start to relax properly until the end of their first week of vacation.

Make sure that you take your vacations and that you use them to relax. Also, make sure that you get

enough good quality rest during the week, so that you can keep on enjoying life to its fullest.

On average, people need around eight hours sleep a night (although this can vary between three hours and eleven hours, depending on the person and his or her age).

If we are regularly short of sleep, then our concentration and our effectiveness suffer and our energy levels decline. We have all seen and experienced this.

This diminishes our effectiveness in our job, and can therefore increase stress: As our concentration wanders, we start to make mistakes. As our energy declines, we become less proactive in what we do, reducing our control over events. This means that a situation that is already difficult and stressful can become worse, needing even more sacrifice to bring it back under control.

Make sure you get enough sleep. If you have become used to being tired all the time, you will be amazed by how sharp and energetic you will feel once you start sleeping normally.

NREM stage 1: This is a stage between sleep and wakefulness. The muscles are active, and the eyes roll slowly, opening and closing moderately.

NREM stage 2: theta activity In this stage, it gradually becomes harder to awaken the sleeper; in this stage the alpha waves of the previous stage are interrupted by abrupt activity called sleep spindles and K-complexes.

NREM stage 3: Formerly divided into stages 3 and 4, this stage is called slow-wave sleep (SWS). SWS are initiated in the preoptic area and consist of delta activity, high amplitude waves at less than 3.5 Hz. The sleeper is less responsive to the environment; many environmental stimuli no longer produce any reactions.

REM: The sleeper now enters rapid eye movement (REM) where most muscles are paralyzed. REM sleep is turned on by acetylcholine secretion and is inhibited by neurons that secrete serotonin. This level is also referred to as paradoxical sleep because the sleeper, although exhibiting EEG waves similar to a waking state, is harder to arouse than at any other sleep stage. Vital signs indicate arousal and oxygen consumption by the brain is higher than when the sleeper is awake an adult reaches REM approximately every 90 minutes, with the latter half of sleep being more dominated by this stage. The function of REM sleep is uncertain but a lack of it will impair the ability to learn complex tasks. One approach to understanding the role of sleep is to study the deprivation of it. During this period, the EEG pattern returns to high frequency waves which look similar to the waves produced while the person is awake.

Children need more sleep per day in order to develop and function properly: up to 18 hours for newborn babies, with a declining rate as a child ages. A new born baby spends almost 9 hours a day in REM sleep. By the age of five or so, only slightly over two hours is spent in REM. Studies say that school age children need about 10 to 11 hours of sleep.

Age and condition Sleep Needs

New-borns (0–2 months) 12 to 18 hours

Infants (3–11 months) 14 to 15 hours

Toddlers (1–3 years) 12 to 14 hours

Pre-schoolers (3–5 years) 11 to 13 hours

School-age children (5–10 years) 10 to 11 hours

Adolescents (10–17 years) 8.5 to 9.25 hours

Adults, including elderly 7 to 9 hours

Is it a sleep disorder?

Do you. . .•feel irritable or sleepy during the day?•have difficulty staying awake when sitting still, watching television or reading?•fall asleep or feel very tired while driving?•have difficulty concentrating?•often get told by others that you look tired?•react slowly.•have trouble controlling your emotions?•feel like you have to take a nap almost every day?•require caffeinated beverages to keep yourself going?If you answered “yes” to any of the previous questions, you may have a sleep disorder.

Insomnia: The most common type of sleep disorder

Insomnia, the inability to get the amount of sleep you need to wake up feeling rested and refreshed, is the most common sleep complaint. Insomnia is often a symptom of another problem, such as stress, anxiety, depression, or an underlying health condition. It can also be caused by lifestyle choices, including the medications you take, lack of exercise, jet lag, or even the amount of coffee you drink.

Common signs and symptoms of insomnia include:

•Difficulty falling asleep at night or getting back to sleep after waking during the night•Waking up frequently during the night•Your sleep feels light, fragmented, or exhausting•You need to take something (sleeping pills, nightcap, supplements) in order to get to sleep•Sleepiness and low energy during the day

Other common types of sleep disorders

Sleep disorder 1: Sleep apnea

Sleep apnea is a common sleep disorder in which your breathing temporarily stops during sleep due to the blockage of the upper airways. These pauses in breathing interrupt your sleep, leading to many awakenings each hour. While most people with sleep apnea don’t remember these awakenings, they might feel exhausted during the day, irritable and depressed, or see a decrease in productivity.

Sleep apnea is a serious, and potentially life-threatening, sleep disorder. If you suspect that you or a loved one may have sleep apnea, see a doctor right away. Sleep apnea can be successfully treated with Continuous Positive Airway Pressure (CPAP), a mask-like device that delivers a stream of air while you sleep. Losing weight, elevating the head of the bed, and sleeping on your side can also help in cases of mild to moderate sleep apnea.

Symptoms of sleep apnea include:

Loud, chronic snoring Frequent pauses in breathing during sleep Gasping, snorting, or choking during sleep Feeling exhausted after waking and sleepy during the day, no

matter how much time you spent in bed Waking up with shortness of breath, chest pains, headaches, nasal

congestion, or a dry throat

Sleep disorder 2: Restless legs syndrome (RLS)

Restless legs syndrome (RLS) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms). The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations.

Common signs and symptoms of restless legs syndrome include:

Uncomfortable sensations deep within the legs, accompanied by a strong urge to move them

The leg sensations are triggered by rest and get worse at night

The uncomfortable sensations temporarily get better when you move, stretch, or massage your legs

Repetitive cramping or jerking of the legs during sleep

Sleep disorder 3: Narcolepsy

Narcolepsy is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” while in the middle of talking, working, or even driving.

Common signs and symptoms of narcolepsy include:

Seeing or hearing things when you’re drowsy or starting to dream before you’re fully asleep

Suddenly feeling weak or losing control of your muscles when you’re laughing, angry, or experiencing other strong emotions

Dreaming right away after going to sleep or having intense dreams

Feeling paralyzed and unable to move when you’re waking up or dozing off

Snoring Occurs when the air passage is blocked by the tongue. Large tonsils and excessive fatty tissues in the throat cause snoring. The soft palate vibrates as the lungs struggle for air.Common causes of snoring•Age•The way you’re built.•Nasal and sinus problems•Being overweight or out of shape•Alcohol, smoking, and medications•Sleep posture

Fatigue, also referred to as tiredness, exhaustion, lethargy, and listlessness, describes a physical

and/or mental state of being tired and weak. Although physical and mental fatigue are different, the two

often exist together - if a person is physically exhausted for long enough, they will also be mentally tired.

When somebody experiences physical fatigue, it means they cannot continue functioning at their

normal levels of physical ability. Mental fatigue, however, is more slanted towards feeling sleepy and

being unable to concentrate properly.

Fatigue is a symptom, rather than a sign. A symptom is something the patient feels and

describes, such as a headache or dizziness, while a sign is something the doctor can

detect without talking to the patient, such as a rash. Fatigue is a non-specific symptom,

i.e. it may have several possible causes.

Types of FatigueFatigue can be both physical and mental. Physical fatigue is the

inability to continue functioning at the level of one's normal abilities;

a person with physical fatigue cannot lift as heavy a box or walk as

far as he could if not fatigued.

Mental fatigue, on the other hand, rather manifests in sleepiness or

slowness. A person with mental fatigue may fall asleep, may react

very slowly, or may be inattentive. With microsleeps, the person may

be unaware that he was asleep.

Self-help for sleeping problems and sleep disorders

1. Keep a sleep diary

• A sleep diary is a very useful tool for identifying sleep disorders and sleeping problems and pinpointing both

day and night time habits that may be contributing to your difficulties. Keeping a record of your sleep patterns

and problems will also prove helpful if you eventually find it necessary to see a sleep doctor.

• Your sleep diary should include:

• what time you went to bed and woke up

• total sleep hours and perceived quality of your sleep

• a record of time you spent awake and what you did (“stayed in bed with eyes closed,” for example, or “got up,

had a glass of milk, and meditated”)

• types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption

• your feelings and moods before bed (e.g. happiness, sadness, stress, anxiety)

• any drugs or medications taken, including dose and time of consumption

2. Improve your sleep hygiene and daytime habits

Simple tips for better sleep

Keep a regular sleep schedule Set aside enough time for sleep.

Make sure your bedroom is dark, cool, and quiet.

Turn off your TV, smartphone, iPad, and computer

Safety guidelines for sleeping pills

Only take a sleeping pill when you will have enough time to get a full seven to eight hours of sleep. Otherwise, you may be drowsy the next day.

Read the package insert that comes with your medication. Pay careful attention to the potential side effects, dosage instructions, and list of food and substances to avoid.

Never mix alcohol and sleeping pills. Alcohol disrupts sleep and can interact dangerously with sleep medications.

Never drive a car or operate machinery after taking a sleeping pill, especially when you first start taking a new sleep aid, as you may not know how it will affect you.

What to expect at a sleep clinic or center

If your physician refers you to a sleep center, a specialist will observe your sleep patterns, brain

waves, heart rate, rapid eye movements and more using monitoring devices attached to your body.

While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get

used to it quickly.

The sleep specialist will analyze the results from your sleep study and design a treatment program if

necessary. A sleep center can also provide you with equipment to monitor your activities (awake and

asleep) at home.