HEALTHYOLOGY TODAY

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There are five phases of sleep: stages 1, 2, 3, 4 and REM (rapid eye movement). Usually when you are sleeping, you begin at stage 1 and go through each stage until reaching REM sleep, and then you begin the cycle again. Each complete sleep cycle takes from 90 to 110 minutes. Your brain acts differently in each stage of sleep. In some of the stages, your body may make movements, but in others your arms and legs will be immobile. Having good sleep habits will make sure you get each type of sleep that you need.

Stage 1

Stage 1 sleep is light sleep. You experience a drifting in and out of sleep. You can be easily woken up. Your eye movement and body movements slow down. You may experience sudden jerky movement of your legs or other muscles. These are known as hypnic myoclonia or myoclonic jerks. These “sleep starts” can give a sensation of falling. They are caused by the motor areas of the brain being spontaneously stimulated.

Stage 2

Around 50 percent of your time sleeping is spent in stage 2 sleep. During this stage, eye movement stops and your brain waves (a measure of the activity level of the brain) become slower. There will also be brief bursts of rapid brain activity called sleep spindles.

Stage 3

Stage 3 is the first stage of deep sleep. The brain waves are a combination of slow waves, known as delta waves, combined with faster waves. During stage 3 sleep it can be very difficult to wake someone up. If you are woken up during this stage, you may feel groggy and disoriented for several minutes.

Stage 4

Stage 4 sleep is the second stage of deep sleep. In this stage the brain is making the slow delta waves almost exclusively. In this stage it is also very difficult to wake someone up. Both stages of deep sleep are important for feeling refreshed in the morning. If these stages are too short, sleep will not feel satisfying.

REM Sleep – Rapid Eye Movement

REM sleep is the sleep stage in which dreaming occurs. When you enter into REM sleep, your breathing becomes fast, irregular and shallow. Your eyes will move rapidly and your muscles become immobile. Heart rate and blood pressure increase. Men may develop erections. About 20 percent of sleep is REM sleep for adults.

REM sleep is also the phase of sleep in which you dream. This sleep phase begins about 70 to 90 minutes after you fall asleep. The first sleep cycle has a shorter phase of REM sleep. Toward morning, the time spent in REM sleep increases and the deep sleep stages decrease.

Researchers do not fully understand REM sleep and dreaming. They know it is important in the creation of long-term memories. If a person’s REM sleep is disrupted, the next sleep cycle does not follow the normal order, but often goes directly to REM sleep until the previous night’s lost REM time is made up.

Napping can be a great way to catch up on sleep, increase productivity and become more creative. Napping puts the body in a relaxed state, which counteracts the effects of daily stress. Studies have shown that napping can actually decrease risk your of dying from heart disease.

How Naps Work

If your nap takes you from stage 1 sleep (just drifting off) to stage 2 (brain activity slows), you will wake up feeling energized and more alert. If your nap takes you into stages 3 and 4 (deep sleep), you will not wake easily and will feel groggy and tired. Sleep stage 1 typically lasts about 10 minutes and stage 2 lasts another 10 minutes. That makes the 20-minute nap ideal for most people (your time will vary to some degree, experiment to learn what works best).

How to Nap Effectively

There is some controversy in the best way to take a nap. It may be that different people have different nap styles. You can experiment with some of the napping techniques below and see what works for you. The best nap is the one in which you fall asleep quickly and stay asleep for the shortest amount of time, while still waking refreshed. Napping too long may actually leave you feeling more tired. Read more about napping techniques below:

• Nap Time: Prime nap time is from 1:00 p.m. to 3:00 p.m., when your energy level dips due to a rise in the hormone melatonin at that time of day.
• Darkness: Use a face mask or eye pillow to provide daytime darkness and make your nap more effective.
• Not Too Late: Napping within three hours of bedtime may interfere with nighttime sleep.
• Quiet Place: Assure that you will not be disturbed for the duration of your nap.
• 30-Minute Maximum: When taking a nap longer than 30 minutes, you run the risk of heading into deep sleep, which will leave you feeling tired and groggy. Naps as short as 1 to 2 minutes could be effective for some people.
• Set an Alarm: You will eventually train yourself to nap for the amount of time you set aside. Until then, set an alarm or ask someone to wake you up.
• The Caffeine Nap: Some people claim that drinking coffee and then taking an immediate nap works well. The caffeine kicks in somewhere between 10 and 20 minutes, waking them up. They feel extra energy from both the nap and the coffee. Researchers in Japan found that subjects using a caffeine nap rated highest in decreased sleepiness and increased productivity when compared to subjects taking a nap and washing their face, or taking a nap and being exposed to bright lights.

Having the sun shinning on our body is something that will keep us happy and healthy. If you are concerned about your skin, you should know that the sun can do damage on your body too.  The UV Index is something that most people have heard about and know that UV rays can cause skin damage and even cancer in some people.  When you know and understand how the UV index works, you will have a good idea of the suns effects and what you can do to protect your skin and body in the best way.

UV rays are also known as ultraviolet rays. They can damage your skin and eyes and we have to be worried about this so that we wear protective clothing and use sunscreen and sunglasses to stay safe in the summer and in the winter months.  In the last few decades, the UV index has been included in many of the weather reports in order to help people see the strength of ultraviolet rays that come from the sun on any day.

You need to first of all realize that the readings are taken at noon so the numbers are at their peak.  This means that the sun’s rays are not always as harmful as what you see on the weather reports.  This does not man that you should not wear sunscreen all the time.  However you should not worry about the sun so much that you do not even go outside.  The sun can be very healthy and uplifting for our body as well.

The UV index is going to read the sun’s effect with numbers and zero is the lowest.  On many days, the UV index will be between zero and ten.  A reading that is higher than ten will mean that it is more dangerous and this would be especially for anyone with fair skin. Being safe with sunscreen every time you go outside no matter what the reading is will help protect you.  Zero to two is the “minimal” UV index rating and three or four means the danger is “low”.  Having a 5 or 6 will show that “moderate” dangers are present and a seven to ten is “high” danger.  Anything that is above ten is “very high.” You need to think about staying indoors if the reading is going to reach above ten.

The UV index is very useful because it is going to measure not only the heat from the sun but also the ozone, clouds, haze and pollution in any area on any day. These things are going to block out some of the dangers in the rays so a UV index will measure more than just how nice and sunny it is outdoors.  You need to know that it is crucial that you protect your skin from the sun as well as make sure that you are catching some of the beautiful sunshine as often as you can.

Use a good sunscreen of a least SPF 30.

Late 2006, the Environmental Working Group released their latest report on the average pesticide content of common fruits and vegetables.

Many different studies that have been done with animals have found that exposure to pesticides can increase the risk of developing various types of cancer, nervous system dysfunction, and reproductive problems.

Pregnant women, nursing mothers, and young children should do their very best to minimize their exposure to pesticides and other environmental toxins.

Key findings from the Environmental Working Group’s latest study are as follows:

1. The six fruits that consistently have the lowest levels of pesticide residues are avocados, pineapples, mangoes, kiwi, bananas, and papaya.

2. The six vegetables that consistently have the lowest levels of pesticide residues are onions, sweet corn, asparagus, sweet peas, cabbage, and broccoli.

3. The seven fruits that consistently have the highest levels of pesticide residues are peaches, apples, nectarines, strawberries, cherries, pears, and grapes that are imported from outside the United States and Canada.

4. The five vegetables that consistently have the highest levels of pesticide residues are sweet bell peppers, celery, spinach, lettuce, and potatoes.

While it is unrealistic for most of us to eat only organic produce 100 percent of the time, we can use the results of this study to guide us in choosing to buy organic varieties of those fruits and vegetables that consistently rank high in pesticide content.

What follows is a complete list of all 43 fruits and vegetables that were evaluated for pesticide content and their rankings: