GET LOTS OF SLEEP
Get to Know Your Sleep Cycles
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Stage 1: Transition to sleep. Lasts about 5 minutes. Eyes
move slowly, muscle activity slows down.
Stage 2: Light sleep. Lasts from 10 – 25 minutes. Eye movement stops, heart rate slows, body temperature decreases.
Stage 3: Deep sleep. Eyes do not move. Brain waves are
extremely slow. Blood flow is directed away from the brain
and towards the muscles, restoring physical energy.
REM: Happens about 70 – 90 minutes after you fall asleep. This
is when dreaming occurs. Our eyes move, breathing is shallow,
heart rate increases, and brain waves become active.
The above cycles repeat 3-5 times per night.
Benefits of Sleep
The importance of getting a good night’s sleep is
often underrated in our busy society. With so
many activities scheduled each day, sleep is
often the first thing to be sacrificed. The stress
of being a student can sometimes affect the
amount and quality of sleep we get. Research
shows that the average adult needs between 7
and 9 hours of sleep per night, and being
deprived of sleep is detrimental to us physically,
mentally, emotionally, and even spiritually.
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Improved Grades. Lack of sleep can lead to problems with
attention and learning.
Better Memory. While you are sleeping, your brain strengthens memories and skills learned while you were awake.
Enhanced Creativity. Your brain uses sleep time to
reorganize and restructure your thoughts, leading to greater
creativity when you awaken.
Sharpened Attention. Lack of sleep can result in ADHD-like
symptoms, affecting concentration.
Lower Stress. Sleep reduces stress, which in turn can
improve cardiovascular health.
Want more sleep? Here are some helpful hints.
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Establish a Routine. Go to bed at the same time each night and wake up at the same time each morning. This will
help your body clock set itself correctly.
Do a Mind Purge. If you have too much on your mind and can’t sleep, keep a pen and pad of paper beside your bed
and write down all thoughts, plans and worries that come to mind in a 3-minute period. This will allow you to free
your mind, relax, and fall asleep more easily.
Limit Caffeine. Caffeine is a powerful stimulant that can keep you awake or affect the quality of your sleep, so drink
coffee and pop in moderation. Consider drinking tea or iced tea instead.