Sleep is "natural, temporary loss of consciousness" necessary for our bodies to build up energy reserves and regenerate body cells and tissues. During sleep, the heart beats more slowly, breathing becomes slower, growth hormones peak, muscles relax and body temperature lowers. 

Infant sleep

Newborn infants sleep almost continuously, gradually decreasing their need for sleep. In early childhood, 12 to 13 hours of sleep are generally required and this amount decreases to approximately 8 hours in adulthood. 

Sleep problem

After the age of 50, sleep is often characterized by frequent night time wakenings, shorter dream lengths and less overall sleep .

• Pain experienced at night following injury, trauma or certain conditions e.g. arthritis.
• Stress
• Emotional trauma or mental anguish
• Environment including noise and light levels
• Geopathic stress
• Jet lag
• Aging
• Nightmares and other dreams that interfere with adequate sleep
• Over excitement
• Too many electrical appliances in the bedroom

Getting a good night's rest refreshes the body, mind and attitude. It is as vital to our health as good food and exercise. The phrase "beauty rest" is more than a quaint idea, it is a fundamental task in the quest for external and internal beauty.

Sleep study

Many consider sleep to be of low priority among the many daily activities engaged in. It is estimated that the world's population is depriving itself of one less hour of sleep per night than is needed (Awake!, 2004). Despite this view of night-time rest, sleep is a necessary, sophisticated process regulated by the brain. Operating as a 24- hour clock, chemical substances, such as melanin, are released in the body to trigger sleepiness.

Stage of sleep

There are two main stages of sleep classified according to eye movement.
 

Rapid eye movement

The first is REM or rapid eye movement which is a shallow, dream-filled sleep. 

Four stages of sleep

There are four sub-stages within REM sleep. The first sub-stage lasts 30 seconds to 7 minutes, and during this time the muscles relax while the brain produces irregular wave activity. The second sub-stage lasts 20 percent of the night and brain waves become larger as the body is asleep. The next sub-stage is called delta sleep, where growth hormones peak, and cell and tissue repair take place.

Delta sleep system

Without delta sleep, which accounts for half of a night's sleep, one will feel tired the next day. Every 90 minutes the brain enters the dream sub-stage, where brain wave activity is similar in pattern to being awake, but muscles are not able to move as when awake. This stage lengthens each repeated cycle during the night, and is crucial to preserving mental health and long term memory, since the brain sorts through short term memory and 'deletes' unimportant data. 

Deep sleep

The second major stage of sleep is non-REM, or non rapid eye movement, where blood pressure drops and heart rate slows as the person enters a deep sleep.

Negativity/Pessimism

Short term sleep deprivation causes little physical harm, since the body compensates for the lack of sleep by increasing its adrenaline levels during the day. The body also attempts to get more sleep at a later time. A temporary shift in attitude may occur, such as feelings of pessimism or negativity (Bricklin, 1990). 

Sleep deprivation

Sleep deprivation, even short term, can be dangerous if driving a car, or operating machinery. Sleep deprivation is thought to be the cause of half of all traffic fatalities on U.S. highways, and being awake 17 to 19 hours can cause the same limited reaction and ability as having a 0.05 percent blood alcohol limit . It is also implicated in many workplace accidents.

Debt sleep

Chronic sleep deprivation, which is caused by prolonged shortages of sleep, can lead to paranoia or hallucinations. This is also termed 'sleep debt', and is characterized by irregular sleep patterns that do not allow the body to enter delta sleep. This can bring on a short attention span, memory and vocabulary loss as well as other symptoms. 

Sleep apnea

Among women aged 25-50 who tend to be "perfectionists", many tend to suffer from shallow sleep as the wake centre of the brain remains active when it should be relatively inactive. Other complications from sleep deprivation include obesity, premature aging, fatigue, chronic memory loss and increased risk for diabetes, infection, cardiovascular disease and gastrointestinal disease. 

Better sleep

It is important, therefore, to obtain an adequate amount of sleep each night, since sleep also helps the body metabolize free radicals, which are thought to accelerate aging and cancerous growths.

Sleep aid

Obtaining a good night's rest can be achieved. The following are suggestions to help towards the goal of night-time rest:

- Avoid stimulants like caffeinated drinks before bed.

- Avoid eating a heavy meal at night. A light snack might help if hunger causes you to wake up at night.

- Create a pleasant, warm (body temperature drops when sleepy), noise-free bedroom with a comfortable mattress and pillow.

- Avoid exercise before bed, however, regular exercise during the day aids sleep.

- Avoid activities that increase anxiety, such as considering financial matters or discussing serious problems before bed.

- If possible, a quick daytime nap lasting 20 to 30 minutes can impart positive physiological benefits. Prolonged naps impair sleep at night and may cause insomnia.

- If experiencing insomnia, try getting up and engaging in another activity for a brief time and then attempt sleep again.

- A warm glass of milk contains tryptophan, a natural substance thought to aid sleep.

- Keep the bedroom dark, since the area of the brain which controls the sleep cycle is close to the optic nerves and thus sensitive to light (feeling awake) and dark (feeling sleepy).

- Quit smoking, which increases blood pressure, heart rate and brain wave activity.

-Buy the right pillow.
 Stomach sleepers need a soft pillow; side sleepers, a medium pillow; and back sleepers, a firm pillow. Visit a bedding store for expert help on choosing the right pillow for you.

- Exercise.
Chalk up one more for moving your body: Moderate exercise every day promotes good sleep at night.

- Try aromatherapy.
Scents such as lavender and orange help relax us for bedtime. Check out Origins' line of sleep products.

-Keep cool.
A too-warm bedroom can cause restless sleep. Make yourself cooler, and cuddle under an extra blanket if you need to.

-Reflect.
Take a few minutes before you drift off to reflect on your day. What were your successes? Your difficulties? What are you grateful for today? This helps to calm your mind.

-Kick out the TV.
Falling asleep with the TV on may seem relaxing, but in reality, it can get your mind working so your sleep is restless. Turn off the tube before bed.

-Wear an eye mask.
Even the tiniest bit of light can make falling asleep difficult. Use an eye mask to block out any brightness.

 -Try a tense-and-relax exercise.
As you lie in bed, tense and then relax each part of your body, beginning at your toes. Work your way up your entire body until you get to your eyelids. By the time you're done, your whole body will be relaxed.

-Do yoga.
Routines specifically created to calm and center you before bedtime can work wonders in helping you clear your mind of the day's clutter.

- Try a bath.
A warm bath before bed helps make you sleepy. Add some soothing lavender bath beads for maximum effect.

-Get rid of ingrown hairs. When individual hairs grow backward into the skin, they clog the pores and bacteria can form, resulting in redness and swelling.

-Remove feet calluses. Slather your feet in moisturizer. If your feet are rough or cracked, look for a product that contains glycolic acid. Apply right before bedtime and sleep with your socks on.

How can you know if you are a healthy sleeper?

- Sleep comes easily at night.
- You rarely wake up during the night and can fall back asleep with ease.
- You wake at the same time each morning without an alarm.
- You feel alert during the day and do not feel the need to nap.

  Importance  Sleep
 Sleep restores, rejuvenates and energizes the body and brain.  Our immune systems are recharged, cells grow and repair themselves, and our bodies conserve energy.

Cant Sleep 
Unfortunately, to many sleep is not valued. In this "open all night" society we now live in, four out of ten Americans are trading much-needed sleep hours for longer hours at the office, gym, club and other activities which seem more important or interesting. What they may not realize is that lack of sleep takes a toll on our mental and physical well being.. 

Sleep science

Even minimal sleep loss has a profoundly detrimental impact on mood, cognition, performance, productivity, communication skills, accident rates and general health.  For optimal functioning throughout the day, the average adult needs between seven to nine hours sleep a night.  According to the NSF, the American adult population functions on about six and a half hours of sleep per night.

Sleep apnea treatment

• Go to bed at the same time every night and get up at the same time every morning. Set and maintain a sleep schedule. Try to stick to it even on weekends and when life gets crazy. Failure to do so can lead to insomnia. “Sleeping in” on the weekends will make it harder to wake up on Monday morning because it resets your sleep cycle.

• Avoid drinking alcohol close to bedtime. While it may initially sedate you, alcohol keeps your brain in light sleep – you have trouble getting to the deep sleep and REM sleep phases and your sleep is less efficient. Arousals due to alcohol can cause sweating, headaches and intense dreaming.

• In the late afternoon and evening, avoid caffeinated drinks because they act as stimulants. Caffeine sources include some soft drinks, coffee, chocolate, non-herbal teas, some pain relievers and diet drugs. Caffeine can stay in your system up to 14 hours. It increases the number of nighttime awakenings and decreases total sleep time.

• Avoid nicotine in the evening. This includes both smoking and smoking withdrawal systems such as nicotine patches. Nicotine is a stimulant, like caffeine, so it pumps your heart up. Smokers often have trouble sleeping because the length of a good night’s sleep is more than their bodies want to go without a cigarette. They wake up early due to nicotine withdrawal.

• Wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep. This is also a great treatment for jet lag.

• Try to exercise 20 to 30 minutes a day but not right before bedtime. For maximum benefit, exercise at least three hours before going to bed, especially if you are the type of person who becomes more alert with exercise.

• Don’t go to bed feeling hungry, but don’t eat a big, heavy meal right before bedtime. For a light snack before bedtime, carbohydrates or dairy products (e.g. non-chocolate cookies or crackers and milk) are best .

• Don’t lie in bed awake. If you can’t fall asleep within 30 minutes, go to another room and do something restful until you feel tired. Don’t read in bed. If you want to read, get out of bed and sit in a chair.

• Don’t have a visible bedroom clock because “clock watching” will only help intensify the misery of insomnia. You can always turn the face of the clock away from you or put it in a drawer.

• Reserve your bed for sleeping and sex. Keep the television, laptop, cell phone, food, etc. out of the bedroom.

• Don’t make bedtime the time to solve your problems. Make a to do list for the next day then try to clear your mind.

• Think about your napping policy. Naps can be great in helping some people improve performance. But for others, napping is an invitation to night-time insomnia. Figure out which category you are in. Don’t nap during the day if you have trouble sleeping at night. If you must, take a brief nap 10 to 15 minutes about eight hours after waking.

• Try not to drink fluids at least two hours before bedtime as a full bladder can interfere with sleep.

• If you need to get up during the night, do not expose yourself to bright light. Intense light can reset your internal clock and make it harder to get back to sleep.

• Avoid sleeping with your pet because their movements or your allergies can decrease the quality of your sleep.

• Know the side effects of your medications. Certain medications can either compound sleepiness or make falling asleep more difficult. Let your doctor know if you have sleep problems so they can do their best not to prescribe medications that worsen your sleep difficulties.

• If sleep problems persist, see your doctor. If you have trouble falling asleep night after night or if you always wake up feeling unrefreshed, you may have a sleep disorder that needs treatment.

     * Complete your workout at least three hours before bedtime. Keep your body calm.
     * Play relaxing music.
     * Be a Sleeping Beauty

Here are  few tips to help you sleep pretty:
Always remove your makeup and cleanse your face thoroughly before bed . Going to bed without washing your face not only leads to mascara-stained sheets  but the dirt picked up during the day can clog pores and lead to acne.
Brush and floss your teeth.
Vaseline works wonders on rough spots while you sleep. Try it on feet, elbows, and knees and dab a little on your lips too.
There are several night creams on the market now claiming to be more effective if applied at bedtime.
If you wrap your hair in a scarf at bedtime, remember to wash it regularly.
Wear your fancy nighties to bed. Don't save them for a special occasion. You are a special occasion.
After your bath or shower ritual slather on a lotion that relaxes you and helps you fall asleep .

Sleep medication

To assist with relaxing in order to fall asleep and to remove toxins from hormonal changes, the Dead Sea bath salts and also mud packs can be very beneficial.