Post by Admin on Jul 7, 2020 18:47:36 GMT
Sleep is a very important part of keeping healthy. Both your body and
mind need sleep, and without proper rest you will likely not survive in
any disaster situation. This guide will address the functions of sleep,
what can impede a good nights sleep, and various important aspects of
sleep.
<strong>Stages of Sleep:</strong>
In
order to get the most out of sleep, we must understand how it works.
While sleeping, our mind goes through 90-120 minute cycles of five
stages of sleep:
<ol>
<li>Stage One- This
stage lasts about ten minutes. In this stage, the mind and body relax,
but the sleeper is still aware of his surroundings. If awakened, the
sleeper might say they were "just dozing".
<li>Stage Two- Lasts about twenty minutes. The person is now asleep, and body temperature and heart rate begin to slow.
<li>Stage
Three- Lasts about 30 minutes. This is the transition stage from light
sleep to heavy sleep. The sleeper is somewhat hard to awaken.
<li>Stage
Four- Lasts about 20-30 minutes. Deepest sleep, sleeper is very hard to
awaken. During this stage, the senses are almost completely turned off.
Sleep walking and bed wetting usually occur in this stage.
<li>Stage
Five- R.E.M. (Rapid Eye Movement) sleep, in which the sleeper dreams.
The longer one sleeps and the cycles repeat themselves, the longer Stage
Five sleep lasts. During this stage, brain activity increases, yet
muscles become paralyzed. Before descending to Stage Five sleep, the
cycles reverse from Stage Four, and the sleeper goes into Stage Three,
then Two sleep before entering REM sleep. [3]
</ol>
<strong>Functions of Sleep:</strong>
<ul>
<li>Your
body rests and repairs itself- Without adequate rest, you cannot
function at your peak performance; this could mean life or death in some
situations. Lack of sleep has also been shown to reduce the abilities
of the immune system.
<li>The mind relaxes- In a
disaster situation, you will be thinking at a fast pace, which is tiring
for the mind; it needs its rest, just like your body.
<li>Information
is organized and stored- They say that before an exam, its good to look
over the exam material the night before, and this function is the
reason. While you won't be taking exams during a disaster situation,
your mind needs to assess the situation at hand in order to make good
decisions.
<li>We enter R.E.M. sleep and dream-
Dreaming is vital to our well-being. When we are deprived of the ability
to dream, we become disoriented and irritable. When we don't sleep for
more than 72 hours, we begin to hallucinate; dreaming is our mind's safe
way to hallucinate, which may be a necessary function of the brain.
Hallucinating can occur not only when deprived of sleep or on certain
drugs, but may also occur during periods of high emotion, concentration,
or fatigue. Because these states of mind are common during a disaster
situation, it is important to let your brain hallucinate in sleep so
that hallucinations are less likely to manifest in your waking hours.
[8, 9]
</ul>
As you can see, sleep is very
important. However, the stress of a disaster situation, and possibly the
moaning of zombies, will make it hard to sleep.
<strong>Natural Sleep Aids:</strong>
For
the insomniac or the occasional difficult night, there are natural ways
which can help induce sleep. Remember, as with all drugs, natural
remedies can have side effects and risks. There is no regulation for
herbal products, and therefore dosage may depend on the brand you buy or
type you find. Don't use anything you don't know what will do to your
body, and if possible, talk to a doctor about these aids, especially if
you are on medication already. The following is a list of natural herbs
and drugs one can take:
<ul>
<li>Melatonin- is
a hormone naturally produced by the body which regulates the body's
circadian rhythms. Melatonin may reduce the time it takes to fall asleep
and increase the duration of sleep. However, melatonin may cause
feelings of grogginess or an incomplete sleep. Studies of short term use
say using the hormone is harmless, but there have not been long term
studies on humans yet. Melatonin must be bought in a drugstore as it is
not an herb or naturally growing.
<li>Valerian- is a
herb that has been long used as a remedy for insomnia. In many places,
it is an over the counter medicine. Valerian is not believed to be
addictive or cause grogginess in the morning, yet Valerian doesn't work
for everyone. Some findings show that Valerian may be more effective if
taken for a longer period of time(3-4 weeks). There may also be a
headache associated with using Valerian. Valerian has been introduced to
North America, and originates from Europe and parts of Asia. The active
ingredient lies in the root of the Valerian plant. A picture of a
Valerian plant:
<img
src="http://upload.wikimedia.org/wikipedia/commons/thumb/d/d2/Valeriana_officinalis.jpg/180px-Valeriana_officinalis.jpg">
[9]
To prepare Valerian:
How To Prepare
To
prepare Valerian tea, combine 3 to 5 grams (about 1 teaspoonful) of
crushed Valerian with 150 milliliters hot water (about two-thirds cup),
steep for 10 to 15 minutes, then strain.
To make a bath
additive, combine 100 grams (about one-half cup) of crushed Valerian
with 2 quarts of hot water for each full bath.
A variety of commercial preparations are available in capsule and tablet form.
Typical Dosage
For
relief of insomnia, typical doses of Valerian extract range from 400 to
900 milligrams 30 minutes before bedtime. Because the potency of
commercial tablets and capsules may vary, follow the manufacturer’s
directions whenever available.
For other forms of the herb, the following daily dosages are commonly recommended:
Powder: 15 grams (about 3 teaspoonfuls)
Tea: 2 to 3 cups daily, including 1 before bedtime
Alcohol solution: 1 to 3 milliliters (about one-quarter to one-half teaspoonful) 1 or more times per day
Alcohol solution (1:5): 15 to 20 drops in water several times daily
Pressed juice: 1 tablespoonful 3 times daily for adults; 1 teaspoonful 3 times daily for children [7]
Be forewarned: Valerian is said to smell of old socks.
<li>Chamomile-
an herbal remedy that has been used for centuries. Chamomile also has
anti-inflammatory and anti-bacterial properties. A German chamomile is
best taken as a tea. Roman chamomile has a bitter taste and may be taken
as an herbal mixture. Both types cause a calming effect for many
people. Chamomile should not be used during pregnancy. Chamomile can be
found on almost every continent and is a fairly common plant. This is a
picture of a Chamomile flower:
<img src="http://www.altnature.com/gallery/images/chamomile07009.jpg">[11]
To prepare a Chamomile tea:
1.
Find chamomile flowers and pick them. They usually grow in patches
close to the ground, so they're easily spotted and obtained. About a
hand full is a good amount.
2. Fill a pot or pan with water and
boil it. Rinse off the flowers in cool water and put them into the
boiling water. About two or three teaspoons of the flower per cup of
water is a good balance. Fresh or dried flowers make no difference.
3. Let the flowers and water boil for a few minutes, then the tea is ready. Sugar or honey may be added as well. [10]
<li>Tryptophan-
a chemical which is necessary for serotonin production in the brain.
Research has shown that serotonin is involved in sleep and deep sleep.
Since tryptophan is in milk and warm milk helps some people fall asleep,
tryptophan has been much sought after. However, use of trytophan
yielded side-effects for some, but not all: skin tightening, joint pain,
muscle aches, and weakness. These people also developed anxiety,
depression, and learning difficulties. <em>Some people
died.</em> The effects of tryptophan are still being studied, and
though it is not available as a dietary supplement, tryptophan can be
put into your diet through food sources such as turkey, cheese, nuts,
beans, eggs, and milk. You may also boost seratonin levels by eating
foods rich in carbohydrates.
<li>5-hydroxtryptophan(5-HTP)-
a derivative of tryptophan, and also the precursor to melatonin, which
regulates sleep cycles. Some findings show that 5-HTP may ease symptoms
of depression, anxiety, and insomnia. Other studies show that 5-HTP may
be useful in controlling appetite and pain. There are also a few studies
that show no benefit with supplementation of 5-HTP. It is available as a
medicine, but may interact with other medications and drugs.
<li>Catnip-
Apparently catnip can be relaxing for humans, but this is just
speculation right now and no studies have been conducted.
<li>Passionflower- also known as maypop. Widely used for insomnia, and can have a calming effect.
<li>Hops- another herb which may promote sleep, but there is no conclusive evidence yet. [5]
</ul>
Along
with natural drugs, there are also techniques one can use to relax and
induce sleep. The following is a whole body relaxation technique:
1. Lie down on your back, facing the ceiling, with your body in a straight line, with shoulders relaxed and aligned.
2. The arms should be straight – but not rigid – with elbows alongside the waist, palms turned upwards toward the ceiling.
3. Relax your head and close your eyes.
4.
Breathe in deeply down to your diaphragm (lower abdomen), so that your
belly rises with each breath, and allow your body to sink into the
floor.
5. Breathe out slowly and relax.
6.
Focus attention on your breathing: listen as you inhale and exhale each
breath and notice how quiet and how deep your breathing can become.
7.
Repeat for as long as possible, preferably up to ten minutes of peace
and relaxation. When completed, gently stretch your body to get your
blood circulating a little faster, and slowly stand up.
There
are numerous other specialized relaxation techniques. For the sake of
space, I'll just give you the link to the page <a
href="http://www.sleep-aid-tips.com/sleep-aid-relaxation-massage.html">here.</a>
[6]
<strong>Factors which determine a good night's sleep:</strong>
<ul>
<li>Regular
Sleep Schedule- Our bodies have a "circadian rhythm", which is our
usual time of sleeping and waking up. Keeping a regular sleep schedule
will help you get a fuller sleep. This means going to bed and waking up
at the same time every day, even on weekends. The body can tolerate at
most a one hour difference of disruption from the circadian rhythm;
further disruption causes one to feel tired the next day. Thus, this is
why some experience "The Mondays"; they stay up late all weekend, then
try to go back to their work schedule the next Monday, causing their
circadian rhythm to be disrupted.
<li>Bedtime
Routine- Do something relaxing before going to bed to get yourself ready
to sleep. Doing something stressful or exiting before going to sleep
will make it harder to sleep soundly. Also, avoiding very bright lights
will get your mind ready to dream. Taking a hot bath, if available, may
also help.
<li>Environment- This will likely be the
hardest factor to control in a disaster situation. Whatever shelter you
find will likely not be very sleep friendly due to noise, temperature,
or the unpredictable nature of your surroundings. The ideal sleeping
environment is quiet, cool, and dark. If quiet is not possible, try
earplugs or headphones with relaxing music. If dark is not possible, an
eye shade will help. Keeping cool may be especially difficult, but a fan
or proper clothing may help.
<li>Comfort- This
will probably also be difficult in a disaster situation, but not
impossible. Having a good mattress and pillow is ideal, but mosses and
comfortable grasses will do as well. Try to keep allergens out of the
sleeping area as well. I usually keep a box of tissues by my bed because
of my allergies, and because getting up makes it harder to go back to
sleep.
<li>Bedroom anxieties- Having things which
cause stress or anxiety in the bedroom may disrupt sleep. For example,
if seeing a clock causes you to worry about when you need to get up,
remove the clock from sight. If there's a window with zombies knocking
on the outside of it, you're definitely not getting to sleep there
either. Sleep in a stress-free environment if possible.
<li>Eating-
Try to finish eating 2-3 hours before going to sleep. Eating too much
may make you feel full and bloated, which may make it hard to sleep.
Spicy foods may also cause heartburn, so avoid those before bedtime.
Don't drink too many fluids either, or your sleep may be constantly
interrupted by trips to the bathroom.
<li>Exercise-
Exercising regularly will make it easier to fall asleep, but exercising
sporadically or right before bed will make sleeping more difficult; we
become more alert and our body temperature rises. Finishing exercise at
least three hours before sleeping and exercising in the late afternoon
will ensure the best sleep.
<li>Drugs- Drugs affect
the body in all sorts of ways, few of which are helpful. Even sleeping
pills can be bad in a disaster situation as they cause a very heavy
sleep and disrupt dreaming, as most depressant drugs do. One can also
build a tolerance to sleeping pills, and they may also be addictive.
Alcohol in particular should be avoided for these reasons, plus the fact
that alcohol can cause nighttime awakenings. Stimulants such as
caffeine or nicotine can also cause a restless sleep and awakenings, and
users will have trouble falling asleep. Caffeine in particular can
affect a person for up to six hours. [1]
</ul>
<strong>Napping:</strong>
Napping
has been associated with laziness and weakness, but naps are sometimes
very useful. As with many mammals, most people get tired in the late
afternoon, around 1 pm to 3 pm. A short nap can rejuvenate the body,
improve focus, and if the nap lasts long enough, improve learning and
memory. Depending on the situation, naps may vary in their length of
time:
<ul>
<li>20 minute naps- yields mostly
Stage Two sleep. 20 minute naps often increase alertness and
concentration, as well as elevating mood and sharpening motor skills. If
you want to boost alertness on waking, drink something with caffeine in
it; caffeine usually takes about twenty to thirty minutes to take
effect.
<li>45 minute naps- have been known to
include REM sleep, which enhances creative thinking and boosts memory
processing. If you need to wake up quickly, limit your naps to under 45
minutes. Otherwise, you may feel groggy after waking from a nap which
lasts longer.
<li>90-120 minute naps- usually allow
the mind to go through all stages of sleep, allowing your mind to clear
itself, improve memory recall, and catch up on lost sleep. If a nap is
long enough to go through all the stages, it may limit grogginess after
the nap.
</ul>
<em>Napping tips:</em>
Set an alarm- oversleeping is never a good thing
Have a light blanket- in case you get cold, but nothing too heavy, since too much warmth may make you oversleep
Find somewhere to lay down- it takes longer to fall asleep when upright
Eliminate noise and light- your sleep will be fuller
Relax your body- concentrate on relaxing your muscles one group at a time, and breathe deeply
Quiet
your mind- do something repetitive and relaxing with your thoughts,
like counting sheep. However, thinking about sleeping will not help you
get there any faster.
Find out your "chronotype"- people can be
either a lark, an early riser(waking as early as 6 am and going to sleep
around 9 or 10 pm), or an owl, a late riser(waking as late as 8 or 9 am
and going to sleep around midnight or 1 am). Naturally, if you wake up
earlier, you'll want to nap earlier as well, closer to 1 pm. Likewise,
if you wake up later, you'll want to nap later, closer to 3 pm. [2]
<strong>Microsleeping:</strong>
Another
thing to consider is the phenomena of "microsleeps", or short bits of
heavy sleep. Microsleeps often occur when a person is excessively tired
but trying to stay awake while performing a monotonous task. Microsleeps
can actually be dangerous as they are uncontrollable bursts of sleep
which usually occur without the sleeper knowing. In fact, microsleeps
usually occur with the sleeper's eyes open. They may last from a few
seconds to a few minutes, during which time the sleeper does not respond
to outside information. Microsleeps have been known to help people be
more awake and alert the next day, but is not a solution to sleeping;
your body will tire eventually, and microsleep episodes will occur when
you don't want them to which may be hazardous to yourself and those
around you. [4]
<strong>Polyphasic Sleeping</strong>
This
is something that I just stumbled on. Apparently the body can be
adjusted into taking six 20 minute naps spaced every four hours
throughout the day and be rested all day. Since R.E.M. sleep is known to
be the most important part of sleeping, and sleep deprivation causes
R.E.M. rebound, it makes sense that short naps of heavy R.E.M. sleep
fulfill the R.E.M. sleep requirement your body needs. Apparently it
takes 7-14 days to convert to a polyphasic sleeping schedule. There is
one major drawback of a polyphasic sleep schedule: if you stray from the
nap schedule by more than a half hour(on the six naps only method), the
whole schedule will be ruined and you will feel exhausted for days. The
other problem is that most schedules and daily lives revolve around a
monophasic sleep schedule, the one most of us use(sleep in one large
block). Switching to a polyphasic schedule may cause social problems due
to the rigor necessary to keep the schedule. It is also unknown how
outside influences affect the system, such as drugs, alcohol, and even
being active affect the cycle. [12, 13]
This method seems
viable in theory; however, not much research has been done looking into
it, and most of the experiments have been conducted by bloggers instead
of accredited scientists. Because we actually know so little about how
sleep works, it is unknown as to whether this is safe or not. If you
decide to do adapt to a polyphasic sleep schedule, do so at your own
risk.
<strong>Lucid Dreaming:</strong>
A
lucid dream is when one becomes aware that they are dreaming while
dreaming. In doing so, lucid dreamers report being able to control
their dreams, as well as explore themselves through their subconscious.
Why add this dream technique to a guide about sleep? Being that in
disaster situations you will be getting less sleep, you will be entering
dream sleep much faster and will likely have more vivid dreams. And
more likely than not, your dreams will become nightmares. To allow
yourself a good dream, you can control it to keep your sleep a peaceful
one.
<br>
<em>Methods - Preparing to become lucid</em>
<br>
While
there are no "perfect" methods on which to go by(after all, our brains
are all different), these general guidelines will get you on your way to
lucid dreaming. Developing your own methods may be necessary for the
highest lucidity rate.
<ol>
<li>Practicing
Dream Recall: Having a lucid dream and not remembering it won't be any
fun for you. Plus, by recognizing dream elements, it will be easier for
you to become lucid. Dream recalling is actually simpler than one might
believe; simply wanting to remember your dreams makes it easier to do
so. Also, keeping a dream journal or other recording device near your
bed so you can record your dreams as soon as you wake up. Wait much
longer and they slip away from your memory.
<li>Performing
Reality Checks: Reality checks are little checks to do throughout the
day to make sure you're not dreaming. When thinking about it enough, it
will eventually carry over to your dreams, and hopefully allow for
lucidity when you realize you are dreaming. The following are a list of
reality checks one can perform throughout the day.
<ul>
<li>Looking at a clock to see if it stays constant; if it doesn't, you're dreaming.
<li>Looking at a body of text. If it changes, you're dreaming.
<li>Looking in a mirror. Your image often appears blurry in a dream
<li>Looking at your hands; you will not likely have five fingers in a dream
<li>Jumping into the air; you can fly in dreams
<li>Poking yourself; your flesh may be more elastic in dreams
<li>Pinch yourself/bite yourself; you can't feel pain in a dream
</ul>
<li>Immerse
yourself in the subject of lucid dreaming: the more you're thinking
about it, the more likely you are to have the mindset of questioning
reality carry over into your dreams.
</ol>
<em>Methods: Improving the quality of your lucid dreams</em>
<br>
If
you've been practicing the above techniques, you may find that you've
gotten a lucid dream. It may not have been very long or how you wanted
it to go, but be proud of yourself that you've at least gotten there.
The following are methods of improving your lucid dreaming experience:
<ol>
<li>Learn
the best time to have a lucid dream: Learning when your body will enter
R.E.M. sleep will allow you to set yourself up to have a lucid dream
much more effectively. Dreams most often occur during mid-day naps and
at the end of our sleep cycles.
<li>Prolonging lucid
dreams: It is said that spinning your body around in circles may help if
you feel yourself waking up. It is also cautioned that you will not
only probably find yourself in a new setting, but that you may lose
lucidity if you don't remind yourself that you're dreaming. Rubbing your
hands together is also said to prevent the feeling of lying in bed.
<li>Set
a goal: If you find yourself lucid but don't know what to do with it,
you probably won't have as much fun had you set a goal for yourself.
Figure out what you want to do once you get a lucid dream and try to
accomplish it once you become lucid.
<li>False Awakenings:
This is apparently quite common when lucid dreaming; perform a reality
check whenever you wake up to make sure you aren't still asleep.
</ol>
<em>Unsuccessful?</em>
<br>
Don't
worry about it! Getting frustrated won't help. Just keep working at it
and figure out what allows your body to have the most amount of lucid
dream sleep. It is common for the first few lucid dreams to be short or
unproductive because you are so exited about being able to lucid dream.
With time and practice this should fade, and you will be able to
exercise a greater control over your dreams. There are many pages on the
internet about lucid dreaming which have quite a few tips and
techniques in them. One such site is <a
href="http://www.lucidfun.com/lucid-dreaming-techniques">here.</a>
[14]
Sources:
[1] <a
href="http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips">The
Sleep Foundation- Healthy Sleep Tips</a>
[2] <a href="http://www.boston.com/bostonglobe/ideas/naps/">How to nap - Boston.com</a>
[3] <a href="http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm">Stages of Sleep</a>
[4] <a href="http://www.luciddreaming.com/information/microsleep.php">Microsleeps</a>
[5] <a href="http://www.webmd.com/sleep-disorders/natural-sleep-aids-remedies">Natural Sleep Drugs</a>
[6] <a href="http://www.sleep-aid-tips.com/sleep-aid-relaxation-massage.html">Relaxation techniques</a>
[7]
<a
href="http://nuannaarpoq.wordpress.com/thalassas-herbal/valerian/">About
Valerian, including preparation of Valerian Tea</a>
[8] Glencoe's Understanding Psychology Textbook
[9] <a href="http://en.wikipedia.org/wiki/Sleep">Sleep - Wikipedia</a>
[10] <a href="http://www.ehow.com/how_2109336_homemade-chamomile-tea.html">How to make homemade Chamomile tea</a>
[11] <a href="http://www.altnature.com/gallery/chamomile.htm">Chamomile, Medicinal Herb Use, Chamomile Pictures</a>
[12] <a href="http://dustincurtis.com/sleep.html">Polyphasic Sleeping</a>
[13] <a href="http://en.wikipedia.org/wiki/Polyphasic_sleep">Wikipedia - Polyphasic Sleeping</a>
[14] <a href="http://www.wikihow.com/Lucid-Dream">How to Lucid Dream - WikiHow</a>
mind need sleep, and without proper rest you will likely not survive in
any disaster situation. This guide will address the functions of sleep,
what can impede a good nights sleep, and various important aspects of
sleep.
<strong>Stages of Sleep:</strong>
In
order to get the most out of sleep, we must understand how it works.
While sleeping, our mind goes through 90-120 minute cycles of five
stages of sleep:
<ol>
<li>Stage One- This
stage lasts about ten minutes. In this stage, the mind and body relax,
but the sleeper is still aware of his surroundings. If awakened, the
sleeper might say they were "just dozing".
<li>Stage Two- Lasts about twenty minutes. The person is now asleep, and body temperature and heart rate begin to slow.
<li>Stage
Three- Lasts about 30 minutes. This is the transition stage from light
sleep to heavy sleep. The sleeper is somewhat hard to awaken.
<li>Stage
Four- Lasts about 20-30 minutes. Deepest sleep, sleeper is very hard to
awaken. During this stage, the senses are almost completely turned off.
Sleep walking and bed wetting usually occur in this stage.
<li>Stage
Five- R.E.M. (Rapid Eye Movement) sleep, in which the sleeper dreams.
The longer one sleeps and the cycles repeat themselves, the longer Stage
Five sleep lasts. During this stage, brain activity increases, yet
muscles become paralyzed. Before descending to Stage Five sleep, the
cycles reverse from Stage Four, and the sleeper goes into Stage Three,
then Two sleep before entering REM sleep. [3]
</ol>
<strong>Functions of Sleep:</strong>
<ul>
<li>Your
body rests and repairs itself- Without adequate rest, you cannot
function at your peak performance; this could mean life or death in some
situations. Lack of sleep has also been shown to reduce the abilities
of the immune system.
<li>The mind relaxes- In a
disaster situation, you will be thinking at a fast pace, which is tiring
for the mind; it needs its rest, just like your body.
<li>Information
is organized and stored- They say that before an exam, its good to look
over the exam material the night before, and this function is the
reason. While you won't be taking exams during a disaster situation,
your mind needs to assess the situation at hand in order to make good
decisions.
<li>We enter R.E.M. sleep and dream-
Dreaming is vital to our well-being. When we are deprived of the ability
to dream, we become disoriented and irritable. When we don't sleep for
more than 72 hours, we begin to hallucinate; dreaming is our mind's safe
way to hallucinate, which may be a necessary function of the brain.
Hallucinating can occur not only when deprived of sleep or on certain
drugs, but may also occur during periods of high emotion, concentration,
or fatigue. Because these states of mind are common during a disaster
situation, it is important to let your brain hallucinate in sleep so
that hallucinations are less likely to manifest in your waking hours.
[8, 9]
</ul>
As you can see, sleep is very
important. However, the stress of a disaster situation, and possibly the
moaning of zombies, will make it hard to sleep.
<strong>Natural Sleep Aids:</strong>
For
the insomniac or the occasional difficult night, there are natural ways
which can help induce sleep. Remember, as with all drugs, natural
remedies can have side effects and risks. There is no regulation for
herbal products, and therefore dosage may depend on the brand you buy or
type you find. Don't use anything you don't know what will do to your
body, and if possible, talk to a doctor about these aids, especially if
you are on medication already. The following is a list of natural herbs
and drugs one can take:
<ul>
<li>Melatonin- is
a hormone naturally produced by the body which regulates the body's
circadian rhythms. Melatonin may reduce the time it takes to fall asleep
and increase the duration of sleep. However, melatonin may cause
feelings of grogginess or an incomplete sleep. Studies of short term use
say using the hormone is harmless, but there have not been long term
studies on humans yet. Melatonin must be bought in a drugstore as it is
not an herb or naturally growing.
<li>Valerian- is a
herb that has been long used as a remedy for insomnia. In many places,
it is an over the counter medicine. Valerian is not believed to be
addictive or cause grogginess in the morning, yet Valerian doesn't work
for everyone. Some findings show that Valerian may be more effective if
taken for a longer period of time(3-4 weeks). There may also be a
headache associated with using Valerian. Valerian has been introduced to
North America, and originates from Europe and parts of Asia. The active
ingredient lies in the root of the Valerian plant. A picture of a
Valerian plant:
<img
src="http://upload.wikimedia.org/wikipedia/commons/thumb/d/d2/Valeriana_officinalis.jpg/180px-Valeriana_officinalis.jpg">
[9]
To prepare Valerian:
How To Prepare
To
prepare Valerian tea, combine 3 to 5 grams (about 1 teaspoonful) of
crushed Valerian with 150 milliliters hot water (about two-thirds cup),
steep for 10 to 15 minutes, then strain.
To make a bath
additive, combine 100 grams (about one-half cup) of crushed Valerian
with 2 quarts of hot water for each full bath.
A variety of commercial preparations are available in capsule and tablet form.
Typical Dosage
For
relief of insomnia, typical doses of Valerian extract range from 400 to
900 milligrams 30 minutes before bedtime. Because the potency of
commercial tablets and capsules may vary, follow the manufacturer’s
directions whenever available.
For other forms of the herb, the following daily dosages are commonly recommended:
Powder: 15 grams (about 3 teaspoonfuls)
Tea: 2 to 3 cups daily, including 1 before bedtime
Alcohol solution: 1 to 3 milliliters (about one-quarter to one-half teaspoonful) 1 or more times per day
Alcohol solution (1:5): 15 to 20 drops in water several times daily
Pressed juice: 1 tablespoonful 3 times daily for adults; 1 teaspoonful 3 times daily for children [7]
Be forewarned: Valerian is said to smell of old socks.
<li>Chamomile-
an herbal remedy that has been used for centuries. Chamomile also has
anti-inflammatory and anti-bacterial properties. A German chamomile is
best taken as a tea. Roman chamomile has a bitter taste and may be taken
as an herbal mixture. Both types cause a calming effect for many
people. Chamomile should not be used during pregnancy. Chamomile can be
found on almost every continent and is a fairly common plant. This is a
picture of a Chamomile flower:
<img src="http://www.altnature.com/gallery/images/chamomile07009.jpg">[11]
To prepare a Chamomile tea:
1.
Find chamomile flowers and pick them. They usually grow in patches
close to the ground, so they're easily spotted and obtained. About a
hand full is a good amount.
2. Fill a pot or pan with water and
boil it. Rinse off the flowers in cool water and put them into the
boiling water. About two or three teaspoons of the flower per cup of
water is a good balance. Fresh or dried flowers make no difference.
3. Let the flowers and water boil for a few minutes, then the tea is ready. Sugar or honey may be added as well. [10]
<li>Tryptophan-
a chemical which is necessary for serotonin production in the brain.
Research has shown that serotonin is involved in sleep and deep sleep.
Since tryptophan is in milk and warm milk helps some people fall asleep,
tryptophan has been much sought after. However, use of trytophan
yielded side-effects for some, but not all: skin tightening, joint pain,
muscle aches, and weakness. These people also developed anxiety,
depression, and learning difficulties. <em>Some people
died.</em> The effects of tryptophan are still being studied, and
though it is not available as a dietary supplement, tryptophan can be
put into your diet through food sources such as turkey, cheese, nuts,
beans, eggs, and milk. You may also boost seratonin levels by eating
foods rich in carbohydrates.
<li>5-hydroxtryptophan(5-HTP)-
a derivative of tryptophan, and also the precursor to melatonin, which
regulates sleep cycles. Some findings show that 5-HTP may ease symptoms
of depression, anxiety, and insomnia. Other studies show that 5-HTP may
be useful in controlling appetite and pain. There are also a few studies
that show no benefit with supplementation of 5-HTP. It is available as a
medicine, but may interact with other medications and drugs.
<li>Catnip-
Apparently catnip can be relaxing for humans, but this is just
speculation right now and no studies have been conducted.
<li>Passionflower- also known as maypop. Widely used for insomnia, and can have a calming effect.
<li>Hops- another herb which may promote sleep, but there is no conclusive evidence yet. [5]
</ul>
Along
with natural drugs, there are also techniques one can use to relax and
induce sleep. The following is a whole body relaxation technique:
1. Lie down on your back, facing the ceiling, with your body in a straight line, with shoulders relaxed and aligned.
2. The arms should be straight – but not rigid – with elbows alongside the waist, palms turned upwards toward the ceiling.
3. Relax your head and close your eyes.
4.
Breathe in deeply down to your diaphragm (lower abdomen), so that your
belly rises with each breath, and allow your body to sink into the
floor.
5. Breathe out slowly and relax.
6.
Focus attention on your breathing: listen as you inhale and exhale each
breath and notice how quiet and how deep your breathing can become.
7.
Repeat for as long as possible, preferably up to ten minutes of peace
and relaxation. When completed, gently stretch your body to get your
blood circulating a little faster, and slowly stand up.
There
are numerous other specialized relaxation techniques. For the sake of
space, I'll just give you the link to the page <a
href="http://www.sleep-aid-tips.com/sleep-aid-relaxation-massage.html">here.</a>
[6]
<strong>Factors which determine a good night's sleep:</strong>
<ul>
<li>Regular
Sleep Schedule- Our bodies have a "circadian rhythm", which is our
usual time of sleeping and waking up. Keeping a regular sleep schedule
will help you get a fuller sleep. This means going to bed and waking up
at the same time every day, even on weekends. The body can tolerate at
most a one hour difference of disruption from the circadian rhythm;
further disruption causes one to feel tired the next day. Thus, this is
why some experience "The Mondays"; they stay up late all weekend, then
try to go back to their work schedule the next Monday, causing their
circadian rhythm to be disrupted.
<li>Bedtime
Routine- Do something relaxing before going to bed to get yourself ready
to sleep. Doing something stressful or exiting before going to sleep
will make it harder to sleep soundly. Also, avoiding very bright lights
will get your mind ready to dream. Taking a hot bath, if available, may
also help.
<li>Environment- This will likely be the
hardest factor to control in a disaster situation. Whatever shelter you
find will likely not be very sleep friendly due to noise, temperature,
or the unpredictable nature of your surroundings. The ideal sleeping
environment is quiet, cool, and dark. If quiet is not possible, try
earplugs or headphones with relaxing music. If dark is not possible, an
eye shade will help. Keeping cool may be especially difficult, but a fan
or proper clothing may help.
<li>Comfort- This
will probably also be difficult in a disaster situation, but not
impossible. Having a good mattress and pillow is ideal, but mosses and
comfortable grasses will do as well. Try to keep allergens out of the
sleeping area as well. I usually keep a box of tissues by my bed because
of my allergies, and because getting up makes it harder to go back to
sleep.
<li>Bedroom anxieties- Having things which
cause stress or anxiety in the bedroom may disrupt sleep. For example,
if seeing a clock causes you to worry about when you need to get up,
remove the clock from sight. If there's a window with zombies knocking
on the outside of it, you're definitely not getting to sleep there
either. Sleep in a stress-free environment if possible.
<li>Eating-
Try to finish eating 2-3 hours before going to sleep. Eating too much
may make you feel full and bloated, which may make it hard to sleep.
Spicy foods may also cause heartburn, so avoid those before bedtime.
Don't drink too many fluids either, or your sleep may be constantly
interrupted by trips to the bathroom.
<li>Exercise-
Exercising regularly will make it easier to fall asleep, but exercising
sporadically or right before bed will make sleeping more difficult; we
become more alert and our body temperature rises. Finishing exercise at
least three hours before sleeping and exercising in the late afternoon
will ensure the best sleep.
<li>Drugs- Drugs affect
the body in all sorts of ways, few of which are helpful. Even sleeping
pills can be bad in a disaster situation as they cause a very heavy
sleep and disrupt dreaming, as most depressant drugs do. One can also
build a tolerance to sleeping pills, and they may also be addictive.
Alcohol in particular should be avoided for these reasons, plus the fact
that alcohol can cause nighttime awakenings. Stimulants such as
caffeine or nicotine can also cause a restless sleep and awakenings, and
users will have trouble falling asleep. Caffeine in particular can
affect a person for up to six hours. [1]
</ul>
<strong>Napping:</strong>
Napping
has been associated with laziness and weakness, but naps are sometimes
very useful. As with many mammals, most people get tired in the late
afternoon, around 1 pm to 3 pm. A short nap can rejuvenate the body,
improve focus, and if the nap lasts long enough, improve learning and
memory. Depending on the situation, naps may vary in their length of
time:
<ul>
<li>20 minute naps- yields mostly
Stage Two sleep. 20 minute naps often increase alertness and
concentration, as well as elevating mood and sharpening motor skills. If
you want to boost alertness on waking, drink something with caffeine in
it; caffeine usually takes about twenty to thirty minutes to take
effect.
<li>45 minute naps- have been known to
include REM sleep, which enhances creative thinking and boosts memory
processing. If you need to wake up quickly, limit your naps to under 45
minutes. Otherwise, you may feel groggy after waking from a nap which
lasts longer.
<li>90-120 minute naps- usually allow
the mind to go through all stages of sleep, allowing your mind to clear
itself, improve memory recall, and catch up on lost sleep. If a nap is
long enough to go through all the stages, it may limit grogginess after
the nap.
</ul>
<em>Napping tips:</em>
Set an alarm- oversleeping is never a good thing
Have a light blanket- in case you get cold, but nothing too heavy, since too much warmth may make you oversleep
Find somewhere to lay down- it takes longer to fall asleep when upright
Eliminate noise and light- your sleep will be fuller
Relax your body- concentrate on relaxing your muscles one group at a time, and breathe deeply
Quiet
your mind- do something repetitive and relaxing with your thoughts,
like counting sheep. However, thinking about sleeping will not help you
get there any faster.
Find out your "chronotype"- people can be
either a lark, an early riser(waking as early as 6 am and going to sleep
around 9 or 10 pm), or an owl, a late riser(waking as late as 8 or 9 am
and going to sleep around midnight or 1 am). Naturally, if you wake up
earlier, you'll want to nap earlier as well, closer to 1 pm. Likewise,
if you wake up later, you'll want to nap later, closer to 3 pm. [2]
<strong>Microsleeping:</strong>
Another
thing to consider is the phenomena of "microsleeps", or short bits of
heavy sleep. Microsleeps often occur when a person is excessively tired
but trying to stay awake while performing a monotonous task. Microsleeps
can actually be dangerous as they are uncontrollable bursts of sleep
which usually occur without the sleeper knowing. In fact, microsleeps
usually occur with the sleeper's eyes open. They may last from a few
seconds to a few minutes, during which time the sleeper does not respond
to outside information. Microsleeps have been known to help people be
more awake and alert the next day, but is not a solution to sleeping;
your body will tire eventually, and microsleep episodes will occur when
you don't want them to which may be hazardous to yourself and those
around you. [4]
<strong>Polyphasic Sleeping</strong>
This
is something that I just stumbled on. Apparently the body can be
adjusted into taking six 20 minute naps spaced every four hours
throughout the day and be rested all day. Since R.E.M. sleep is known to
be the most important part of sleeping, and sleep deprivation causes
R.E.M. rebound, it makes sense that short naps of heavy R.E.M. sleep
fulfill the R.E.M. sleep requirement your body needs. Apparently it
takes 7-14 days to convert to a polyphasic sleeping schedule. There is
one major drawback of a polyphasic sleep schedule: if you stray from the
nap schedule by more than a half hour(on the six naps only method), the
whole schedule will be ruined and you will feel exhausted for days. The
other problem is that most schedules and daily lives revolve around a
monophasic sleep schedule, the one most of us use(sleep in one large
block). Switching to a polyphasic schedule may cause social problems due
to the rigor necessary to keep the schedule. It is also unknown how
outside influences affect the system, such as drugs, alcohol, and even
being active affect the cycle. [12, 13]
This method seems
viable in theory; however, not much research has been done looking into
it, and most of the experiments have been conducted by bloggers instead
of accredited scientists. Because we actually know so little about how
sleep works, it is unknown as to whether this is safe or not. If you
decide to do adapt to a polyphasic sleep schedule, do so at your own
risk.
<strong>Lucid Dreaming:</strong>
A
lucid dream is when one becomes aware that they are dreaming while
dreaming. In doing so, lucid dreamers report being able to control
their dreams, as well as explore themselves through their subconscious.
Why add this dream technique to a guide about sleep? Being that in
disaster situations you will be getting less sleep, you will be entering
dream sleep much faster and will likely have more vivid dreams. And
more likely than not, your dreams will become nightmares. To allow
yourself a good dream, you can control it to keep your sleep a peaceful
one.
<br>
<em>Methods - Preparing to become lucid</em>
<br>
While
there are no "perfect" methods on which to go by(after all, our brains
are all different), these general guidelines will get you on your way to
lucid dreaming. Developing your own methods may be necessary for the
highest lucidity rate.
<ol>
<li>Practicing
Dream Recall: Having a lucid dream and not remembering it won't be any
fun for you. Plus, by recognizing dream elements, it will be easier for
you to become lucid. Dream recalling is actually simpler than one might
believe; simply wanting to remember your dreams makes it easier to do
so. Also, keeping a dream journal or other recording device near your
bed so you can record your dreams as soon as you wake up. Wait much
longer and they slip away from your memory.
<li>Performing
Reality Checks: Reality checks are little checks to do throughout the
day to make sure you're not dreaming. When thinking about it enough, it
will eventually carry over to your dreams, and hopefully allow for
lucidity when you realize you are dreaming. The following are a list of
reality checks one can perform throughout the day.
<ul>
<li>Looking at a clock to see if it stays constant; if it doesn't, you're dreaming.
<li>Looking at a body of text. If it changes, you're dreaming.
<li>Looking in a mirror. Your image often appears blurry in a dream
<li>Looking at your hands; you will not likely have five fingers in a dream
<li>Jumping into the air; you can fly in dreams
<li>Poking yourself; your flesh may be more elastic in dreams
<li>Pinch yourself/bite yourself; you can't feel pain in a dream
</ul>
<li>Immerse
yourself in the subject of lucid dreaming: the more you're thinking
about it, the more likely you are to have the mindset of questioning
reality carry over into your dreams.
</ol>
<em>Methods: Improving the quality of your lucid dreams</em>
<br>
If
you've been practicing the above techniques, you may find that you've
gotten a lucid dream. It may not have been very long or how you wanted
it to go, but be proud of yourself that you've at least gotten there.
The following are methods of improving your lucid dreaming experience:
<ol>
<li>Learn
the best time to have a lucid dream: Learning when your body will enter
R.E.M. sleep will allow you to set yourself up to have a lucid dream
much more effectively. Dreams most often occur during mid-day naps and
at the end of our sleep cycles.
<li>Prolonging lucid
dreams: It is said that spinning your body around in circles may help if
you feel yourself waking up. It is also cautioned that you will not
only probably find yourself in a new setting, but that you may lose
lucidity if you don't remind yourself that you're dreaming. Rubbing your
hands together is also said to prevent the feeling of lying in bed.
<li>Set
a goal: If you find yourself lucid but don't know what to do with it,
you probably won't have as much fun had you set a goal for yourself.
Figure out what you want to do once you get a lucid dream and try to
accomplish it once you become lucid.
<li>False Awakenings:
This is apparently quite common when lucid dreaming; perform a reality
check whenever you wake up to make sure you aren't still asleep.
</ol>
<em>Unsuccessful?</em>
<br>
Don't
worry about it! Getting frustrated won't help. Just keep working at it
and figure out what allows your body to have the most amount of lucid
dream sleep. It is common for the first few lucid dreams to be short or
unproductive because you are so exited about being able to lucid dream.
With time and practice this should fade, and you will be able to
exercise a greater control over your dreams. There are many pages on the
internet about lucid dreaming which have quite a few tips and
techniques in them. One such site is <a
href="http://www.lucidfun.com/lucid-dreaming-techniques">here.</a>
[14]
Sources:
[1] <a
href="http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips">The
Sleep Foundation- Healthy Sleep Tips</a>
[2] <a href="http://www.boston.com/bostonglobe/ideas/naps/">How to nap - Boston.com</a>
[3] <a href="http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm">Stages of Sleep</a>
[4] <a href="http://www.luciddreaming.com/information/microsleep.php">Microsleeps</a>
[5] <a href="http://www.webmd.com/sleep-disorders/natural-sleep-aids-remedies">Natural Sleep Drugs</a>
[6] <a href="http://www.sleep-aid-tips.com/sleep-aid-relaxation-massage.html">Relaxation techniques</a>
[7]
<a
href="http://nuannaarpoq.wordpress.com/thalassas-herbal/valerian/">About
Valerian, including preparation of Valerian Tea</a>
[8] Glencoe's Understanding Psychology Textbook
[9] <a href="http://en.wikipedia.org/wiki/Sleep">Sleep - Wikipedia</a>
[10] <a href="http://www.ehow.com/how_2109336_homemade-chamomile-tea.html">How to make homemade Chamomile tea</a>
[11] <a href="http://www.altnature.com/gallery/chamomile.htm">Chamomile, Medicinal Herb Use, Chamomile Pictures</a>
[12] <a href="http://dustincurtis.com/sleep.html">Polyphasic Sleeping</a>
[13] <a href="http://en.wikipedia.org/wiki/Polyphasic_sleep">Wikipedia - Polyphasic Sleeping</a>
[14] <a href="http://www.wikihow.com/Lucid-Dream">How to Lucid Dream - WikiHow</a>