This document provides information about sleep, including what sleep is, the sleep cycle, types of normal and abnormal sleep, and tips for improving sleep. Key points include: - Sleep is a condition where the body and mind rest that typically occurs at night for 7-9 hours. It is essential for survival. - The sleep cycle progresses through NREM and REM sleep stages roughly every 90 minutes over 4-5 cycles per night. - Normal sleep means falling asleep within 20 minutes, sleeping 7-9 hours continuously, and waking feeling refreshed. - Tips for better sleep include avoiding screens before bed, using yellow light, sticking to a schedule, and being in a dark, cool room.

1. Sleep

2. • What is sleep ?
• Hormone That Are Responsible Of Sleep
• Sleep Cycle
• Types Of Sleep
• Normal Sleep
• Naps And Its Type
• Brain And Body During Sleep
• How To Sleep Better At Night ?
• Waking Up Early And Its Advantage
• How To Wake Up Early ?
• Disadvantages Of Lacking Sleep
• Sleep Disorders
Content

3. What Is Sleep?
A condition of body and mind which typically
occur for several hours every night.
Getting enough of sleep at the right times, it is
as essential to survival as food and water.
Without sleep you can’t maintain the pathways
in your brain that let you learn and create new
memories, and it’s harder to concentrate and
respond quickly.
in which the nervous system is inactive, the
eyes closed, the postural muscles relaxed

4. Hormone That Are Responsible
Of Sleep
Melatonin is a hormone produced in the pineal gland of the brain
that is responsible for regulating sleep cycles.
Melatonin is often considered to be the body’s natural pacemaker.
It plays an instrumental role in signaling time of day and time of
year, helping to regulate your body’s internal clock.

5. ?What IsSleepCycle
A sleep cycle is the progression through the various stages of NREM sleep
to REM sleep before beginning the progression again with NREM sleep.
Typically, a person would begin a sleep cycle every 90-120 minutes
resulting in four to five cycles per sleep time, or hours spent asleep.
Usually sleepers pass through four stages: 1, 2, 3, and REM (rapid eye
movement) sleep. These stages progress cyclically from 1 through REM
then begin again with stage 1. A complete sleep cycle takes an average of
90 to 110 minutes, with each stage lasting between 5 to 15 minutes. The
first sleep cycles each night have relatively short REM sleeps and long
periods of deep sleep but later in the night, REM periods lengthen and
deep sleep time decreases.

7. Normal sleep
On average, adults should optimally receive between seven and nine
hours of sleep each night, but those needs vary individually. For example,
some people feel best with eight consecutive hours of sleep, while others
do well with six to seven hours at night and daytime napping. Some
people feel okay when their sleep schedule changes, while others feel
very affected by a new schedule or even one night of insufficient sleep.
Good sleep is necessary for optimal health and can affect hormone levels,
mood and weight. Sleep problems, including snoring, sleep apnea,
insomnia, sleep deprivation, and restless legs syndrome, are common.

8. • You fall asleep within 15-20 minutes of lying down
to sleep.
• You regularly sleep a total of seven to nine hours
in a 24-hour period.
• While in your bed, your sleep is continuous—you
don’t have long periods of lying awake when you
wish to be sleeping.
• You wake up feeling refreshed, as if you’ve “filled
the tank.”
• You feel alert and are able to be fully productive
throughout the waking hours (note, it’s natural
for people to feel a dip in alertness during waking
hours, but with healthy sleep, alertness returns).
• Your partner or family members do not notice any
disturbing or out of the ordinary behavior from
you while you sleep, such as snoring, pauses in
breathing, restlessness, or otherwise nighttime
behaviors.

9. Nap
A nap is a short period of sleep, typically taken during daytime hours. Napping is
physiologically and psychologically beneficial. Studies demonstrate that naps are as
good as a night of sleep for some types of memory tasks, But naps can leave people
with sleep inertia. Sleep inertia is defined as the feeling of grogginess and
disorientation that can come with awakening from a deep sleep.

10. Types Of Nap
Power Nap
3. You don’t enter REM sleep
Solid Nap
3. After 30 minutes of waking up
feeling rested and benefit appear
1. 10 to 20 minutes 1. 30 minutes
2. Increase energy and it is refreshing
2. Cause sleep inertia and hangover
feeling

11. Types Of Nap
60 Minutes Nap
3. Encounter grogginess Upon waking up
90 Minutes Nap
3. A nap of this length typically
avoid sleep inertia making it easier
to wake up
1. This nap is best for memories 1. Include the full sleep and REM
sleep
2. your brain waves slow down, sleep deeply 2. Dreaming stage

12. Brain And Body During Sleep
• Brain activities
It’s basically naptime for the nerve cells in
your brain as you dip into non-REM sleep.
They do send out a few messages, but
nothing much. But like so many other bodily
functions, brain activity goes up during REM
sleep, sometimes even more than during the
day. Blood flow to the brain and the
metabolism in your brain also go up during
REM sleep.
• Heart rate and blood pressure
go down and are steadier during non-REM
sleep. During REM sleep, they rise and are
more varied, similar to daytime patterns.

13. Brain Wave During Sleep

14. How To Sleep Better At Night ?
• Avoid any screen at least 1 hour before
sleep
• Turn off white light at your room
• Use yellow light
• Close your room curtain

15. • Drink 8-10 cup of water everyday
• You can read book, take a bath
before sleeping
• Listen to relaxing music before or
during sleep
• Room temperature at 20-22C
• Avoid nap during day time

16. • Stick to a sleep schedule of the
same bedtime and wake up time,
even on the weekends.
• Sleep on a
comfortable mattress and pillows.
• Choose best sleep position

17. Best Sleep Position

19. 1. Physical
• Helps you to Sustain a Healthier Diet
• Helps your Skin Look Healthy
• Gives you More Time to Exercise

20. 2. Mental
• Better Concentration
• Enhances your Productivity

21. 3. Emotional
• Improves your Quality of Sleep
• Helps you Enjoy Quiet Time

22. How To Wake Up Early ?
• You should know how much hours
of sleep you need
• Put your phone to sleep mode
• Drink water everyday you wake up
instead of coffee

23. • Set one alarm
• Don’t hit snooze
• You can put your clock in other side of
room to avoid snoozing
• Its better if you wake up everyday 15
minutes before till you reach your
goal

24. • Avoid any screen before sleeping
• Know why are you waking up
• Have schedule and know what you
are going to do for rest of the day
• Repeat

25. Disadvantages Of Lacking Sleep

26. Commonsleepdisorders
• Excessive sleepiness is not a disorder in itself—it is a serious
symptom that can have many different causes.
• Sleep apnea is a potentially serious sleep disorder in which
breathing repeatedly stops and starts. If you snore loudly and feel
tired even after a full night's sleep, you might have sleep apnea.

27. • insomnia is difficulty falling asleep or staying asleep. People with
insomnia can feel dissatisfied with their sleep and usually
experience one or more of the following symptoms: fatigue, low
energy, difficulty concentrating, mood disturbances, and
decreased performance in work or at school.
• Narcolepsy, a condition characterized by extreme sleepiness
during the day and falling asleep suddenly during the day.

28. Thank You For Not Sleeping
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