Table of contents

INTRODUCTION 3
SLEEP 4
WHAT IS SLEEP? 4
BRAIN ACTIVITY DURING SLEEP 4
NREM 4
REM 4
SLEEP REQUIREMENTS 5
Age-related changes in total amount of sleep and REM Sleep 5
EFFECT ON SLEEP 6
1. Temperature 6
2. Melatonin 6
3. Caffeinated drinks 6
4. Food 7
5. Water 7
6. Stress 7
7. Exercise 8
SLEEPING DISORDERS 8
Sleep Apnea(without breathing) 8
Insomnia 9
Narcolepsy 9
Sleep paralysis 9
Improving sleep 9
CONCLUSION 10

INTRODUCTION

Every species well except the reptilian species (scientist have not found out yet)
goes to sleep. Normally one closes their eyes lies down and goes to sleep, some
like bats sleep with their body facing down, elephants and giraffes sleep standing
up. In every kind of way, animals will sleep. After sleep, there is normally a
surge in energy levels, ideas come easily, generally one feels refreshed after
sleep. But how does this happen? In fact how does sleep really occur? What happens
during sleep? What and why affects the ability for one to sleep? Are there any
sleep disorders?
The above questions are attempted to be answered in this article.
SLEEP
What is sleep?
The oxford dictionary defines sleep as a condition of body and mind in which the
nervous system is inactive, the eyes closed, the postural muscles relaxed, and
consciousness practically suspended. This definition gives a broad or general
processes that are involved in sleep, this article will then try to explain all
the different process in detail.
Brain Activity during sleep
The brain is still active during sleep. The scientist measured the brain wave
activity that occurs during sleep, by means of an electroencephalogram (EEG). The
results were that sleep can be divided into five different states. The first four
stages fall under the non rapid eye movement (NREM) state whilst the fifth state
is called the rapid eye movement state (REM). The NREM is characterized by the
overall decrease in the body’s processes, whilst during REM, the heart rate,
breathing rate increase and there’s also small muscle movement that occurs. The
two states are fully explained as follows:
NREM
Stage 1: this stage is normally known as the drowsing off and daydreaming. During
this stage the alpha waves (lower brain waves) are measured. These waves are also
called the ‘awake waves’ because we are still awake when the waves are measured.
In this stage our bodies relax, respiration and heart rate slightly drops and our
minds tend to drift into an altered state of creativity and relaxation. This
results in a huge lapse in concentration.
Stage 2: during this stage, we experience patterns of brain waves called sleep
spindles. These are sudden bursts of brain activity. When a person is woken up
during this stage, they will normally tell you that they are not asleep.
Stage 3 and stage 4: these stages exhibit delta waves and theta waves
respectively. The brain will fluctuate between these two stages. As we enter this
stage, our blood pressure, respiration rate and heart rate reach their lowest
point of the day. The blood vessels dilate and most of the blood which was stored
in the organs is replaced by ‘new’ blood which will nourish and facilitate repair
within the organs.
REM
REM sleep is closely related to wakefulness because the brain wave activity during
REM sleep is marked by short, rapid wave patterns similar to those during the wake
state appear. This stage is characterized by high frequency, low amplitude, more
irregular waves in the EEG and the muscle tone is actively inhibited. It is
believed that we normally dream during this state.

SLEEP REQUIREMENTS
Amounts of sleep vary significantly with age and even between individuals.
Infants sleep the most spending nearly half of that time in REM sleep. The time a
person spends in REM sleep decreases with age and this is clearly illustrated in
the graphs below.
Age-related changes in total amount of sleep and REM Sleep
As you might expect, as children grow, they spend less time sleeping during the
day. The graph below illustrates how night-time and daytime sleep time changes
with age.

Effect on sleep
The following are investigated to determine their effects on sleep.
1. Temperature

1.1 Body temperature

Our body temperature determines whether are awake or we feel tired and have to
sleep. The body temperature rises and drops as the hours of the day progress, with
body temperature increase we feel more awake and with a decrease we are then prone
to sleep. A decrease in body temperature will result in the lowering of the brain
waves, thus we move into stage 1 of sleep. Generally, body temperature rises in
the early hours of the morning, decreases in the afternoon (explains the afternoon
naps) and rises again until the early hours of the evening.
1.2 Room temperature
Room temperature plays important part in body temperature regulation. When the
room temperature is low, it will result in the body increasing the cellular
metabolism thus the body temperature. Now, if the room temperature is higher, the
body will try to decrease its temperature by producing sweat, one can still fall
asleep in a high room temperature but the level of sleep will not be as deep as a
cool temperature room.
2. Melatonin
Melatonin is synthesized and released by the pineal gland, when a person is
exposed to darkness. It promotes sleep, by decreasing cellular activity which in
turn decreases body temperature. The levels of melatonin are regulated by the
intensity of light, the higher the light intensity the lower the melatonin blood
levels. Any light can affect the melatonin levels, sunlight is the preferred light
as it also raises the body temperature and promotes wakefulness.
3. Caffeinated drinks
Caffeine contained within this drinks will influence sleep by acting on receptors
of adenosine. Adenosine is a hormone responsible for decreasing the heart rate and
thus overall promotion of sleep. Caffeine acts as an antagonist of adenosine
receptors.
Caffeine increases the heart rate. This leads to an increase in cardiac output.
This will result in cells having more oxygenated blood available thus increase
cellular metabolism. Since cellular metabolism increases, energy production is
elevated and this, results in sleep deprivation (impossible to sleep with high
energy).

4. Food
There are basically two important amino acids that determine whether we are sleep
(tryptophan), or awake (tyrosine).
Tryptophan is a precursor for serotonin, which in turn can be converted to
melatonin (promotes sleep at night). Serotonin itself is a relaxing hormone when
present in moderate levels. The following foods contain tryptophan: red meat,
poultry, fish, dairy products, spirulina, sesame seeds and peanuts.

Tyrosine is a precursor of noradrenalin, adrenaline and dopamine. These three

hormones promote sleep as they increase heart rate thus cardiac output, and also
brain functioning. Dopamine also decreases stress, thus it acts to decrease
cortisol levels in blood. Lower cortisol promotes sleep. The following foods
contain tyrosine:
Eggs, lean meat, peas, seafood, aged natural cheese, skim milk, tofu, whole wheat
bread and yoghurt.
5. Water
Water also does influence sleep due to its influence on blood flow, the adequate
the water within the plasma the less viscous (thickness) the blood, the less the
water the more viscous the blood. Flow of blood will influence the body
temperature, the quicker it flows the faster the dissipation of temperature. The
lower the temperature (within homeostatic process) the more one is susceptible to
sleep.
6. Stress
This is the most common way to losing sleep. One would ask oneself, how does this
occur?
There are two types of stress:
6.1 Acute stress
Results in a secretion of adrenaline / noradrenalin during fight/flight situation.
This is natural stress, and it doesn't have an effect on sleep.
6.2 Chronic stress
Chronic stress results in a secretion of cortisol, during prolonged acute stress.
This type releases adrenocorticotropic hormone that stimulates the adrenal cortex
to produce and release cortisol. The continuous release of cortisol will suppress
the immune system, thus affecting the body negatively causing an effect on sleep.
A high concentration of cortisol will promote staying awake and low cortisol
concentration will induce sleep. Now during stress, there's a high concentration
of cortisol released, which promotes awareness.
7. Exercise
Exercise does not only improve physical health, it also improves sleep. When a
person exercises the body temperature rises significantly, this is followed by a
compensatory decrease in temperature a few hours. This drop in temperature makes
it easier to fall and stay asleep.
Exercise as well as laughter also improve sleep by decreasing the level of stress
and anger.
SLEEPING DISORDERS
Sleep Apnea(without breathing)
Sleep Apnea results in repeated breathing interruptions during sleep. There are
two types of sleep Apnea, namely central and obstructive Apnea. Central apnea:
Imbalance of respiratory control centres within the brain during sleep. Blood
levels of carbon dioxide and neurological feedback mechanisms will not be able to
react quick enough to even the respiratory rates. After an episode of apnea there
will be an increase in breathing rate so that the respiratory rates are returned
to normal. Obstructive apnea: Obstruction of breathing during sleep caused by a
collapse of soft tissue in the airway. This also can result from nasal infections
that lead to an increase of tonsils size, thus blocking the airway.
The figure below illustrates the effects of obstructive sleep apnea during REM
sleep.

Sympathetic nerve activity increases through obstructive apnea, resulting in

marked vasoconstriction followed by increased systolic and diastolic blood
pressure. Continuous positive airway pressure (CPAP) stabilizes both sympathetic
activity and blood pressure
surges.
BP = blood pressure (mm Hg); OSA = obstructive sleep apnea; REM = rapid eye
movement; RESP = respiration; SNA = sympathetic nerve activation.
Insomnia
Insomnia is caused by a lack of sleep. This lack of sleep will result in a loss of
concentration and a slowed reaction time during waking hours, leading to reduced
productivity and accidents.
Narcolepsy
A sleep disorder marked by sudden, uncontrollable urges to sleep, causing an
individual to fall asleep at inappropriate times, experiencing a loss of muscle
tone called cataplexy. Cataplectic attacks are triggered by sudden strong
emotional reactions such as laughter. This uncontrollable urge to sleep will
affect the sleep cycle, thus both the NREM and REM.
Sleep paralysis
This condition occurs when narcoleptics are lying down, before falling asleep or
after waking up. The person may lose muscle tone which results in paralysis while
remaining fully awake. Studies have shown that this loss of muscle tone is due to
activation of sleep-active and sleep-inactive systems in REM sleep.
Improving sleep
Here are some tips on improving sleep:
1. Avoid taking caffeine 4-6 hours prior to sleep.
2. Avoid exercising too close to bed time, lead to body temperature increase
thus making it harder to fall asleep.
3. Try to avoid anything that would result in stress or depression prior to
sleep.
4. Room temperature must be set at a cool level, not too hot or too cold.
5. Try doing something that will relax you, like reading a novel or listening
to some smooth music. Avoid listening to music that you like as this will result
in you being excited and thus not going to sleep.
6. Try to at least go to bed and wake up at the same time, this helps to
establish a sleeping pattern resulting in better sleep. Tip on how to reset your
inner sleep clock: Stay up all night on Friday night. Do not nap at all on
Saturday. Go to bed Saturday night at the time you most regularly want to go to
sleep every night, and get up on Sunday morning at the time you want to awaken
every day.
7. Totally avoid nicotine and alcohol (or liquid intake) prior to sleep.
Nicotine: speeds up the brain waves. Alcohol: acts as a central nervous system
depressants, resulting in an increase in adrenalin blood levels, making it harder
to sleep. Fluid intake: increases the tendency to wake up and go to the bathroom.

CONCLUSION
Sleep occurs when there is a rise in relaxing hormones and also when the
temperature of the body goes down. There two stages of sleep which cycle from one
to the other during sleep, these stages allow for various process to occur during
sleep. Temperature of the body and the surrounding area, the food intake,
exercise, and hormone levels are some of the many processes that affect sleep.
When not enough sleep has been taken (insomnia due to medication) or a blockage of
airways or a disturbance of any system within the body, it will lead to an effect
on sleep, resulting in a sleep disorder. There some measures that can be taken to
improve sleep, measures such as relaxing, stopping smoking and alcohol intake,
limiting fluid intake, food intake and some other factors.