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Pseudolonewolf
6 years ago

Yawn! D:

◊ Posted by A β Pseudolonewolf
Categories: ExcusesPersonal
It's a pain how much sleep affects us! How important getting enough sleep is...

I've been feeling horrible lately... My limbs and eyelids have felt like lead, I keep yawning, losing focus, I can't concentrate, and so on, and it's preventing me from doing the things that I want to do. I've been in poor moods, I keep putting things off, my head aches when I DO try to get around to things...

I've been reading about sleep and its effects on us, and I know now what I can do to fix myself, to feel better. I found some of the things I've read interesting though, so maybe others will benefit from them as well!

Apparently we sleep in cycles... I sort of knew this before, since it's sort of common knowledge, but I wasn't sure about the details.
We go through light sleep, then deep sleep, and finally REM sleep - where we dream - in each cycle. Each type of sleep is important in its own, different ways.

It's best to wake up at the end of a cycle; waking during the deep sleep stage causes us to feel groggy, it takes a while to adapt to the waking world, and we're generally hindered for the rest of the day.

The cycles last around 90 minutes each, and adults such as myself require between 7 and 9 hours of sleep each night.
It's best though to get around 7 and a half hours, or 9 (which are both divisible by 90 minutes), but NOT an amount like just 7 or 8 hours, since then you'd end up awakening during the middle of a cycle rather than at the end of one.

I've been getting less than 7 hours of sleep recently, which is probably what's been causing me to have all the signs and symptoms of sleep deprivation... I also rely on an alarm clock to wake up, and repeatedly press the Snooze button because I'm surely being woken up during the deep sleep stage...

Ugh, it's 5pm at the moment, and I feel like I'm falling asleep as I'm writing this... My limbs feel heavy and I feel sort of detached from reality; my mind is in this weird pinkish haze or something; foggy, mildly confused.

What I need to do is pay off my 'sleep debt', to sleep better and just... sleep in for a few days or something like that. It'll take ages though; I want to just be able to press a button to instantly not feel tired anymore!
I'll go to sleep at the same time every day, but just wake up when my body's ready to rather than setting an alarm. That way, I'll eventually end up in a healthy rhythm... I hope.

Anyway, for those curious about this kind of sleep-related stuff, here's an interesting and relatively accessible article about it: ∞ LINK ∞

Do you get enough sleep, people? It might be interesting to hear how many hours of sleep you get each night. Yes, I'd rather hear about that than receive advice I've not asked for, anyway...!
59 Comments

on 48 Roots

59 Comments

RomadE
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RomadE 21 United States INTP 541 30C
Well, sometimes I can go without sleeping through the entire cycle (meaning that if I were to have to wake up at 6 AM and if I were to sleep at say, 3-5 AM, I can get through the day without by body feeling heavy). I think this is because I'm a bit used to that routine...

EDIT: Every weekend, though, I try to regain my lost sleep, but I end up throwing off my sleeping schedule. That is, I end up getting most (or all) of my sleep during the day. While I do like staying up at night*, it is inconvenient if done on a school night, where teachers can report to my parents if this is done repeatedly and perhaps take away my computer as a result. Another thing that throws off my sleeping schedule is that when I come home from school after staying up late, I tend to go to my room and take naps, which is what takes away from the sleep I should be getting at night. I also have weird dreams when taking naps, which are usually less common than when I get my proper sleep at night.

*I think the reason I like staying up all night is because I find the night to be a tranquil, relaxing time, when everyone is asleep and therefore cannot bother me because of that. I also find nighttime sky to be beautiful, and what I like best of all is the sunrise, when the skies are beautiful warm colors, such as red and bright orange.

ANOTHER EDIT: Also, even if I do go to go to school tired, after a certain amount of time (like a few hours), I forget I am even tired.

Is this all normal?
Heiveldboy
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I've read an article lately that tells a lot about sleep and how you're capable of 'manipulating' it. I've also studied on the subject in college, so maybe there's some useful information in that as well.

A person always sleeps in cycles of 80 - 100 minutes (this differs from everyone) and being awakened in such a cycle is not good for the body (in every aspect) and as such causes a person to feel tired, drowsy,...
In each cycle practically the same thing happens over and over again and every cycle has 4 (some people say 5) parts:
1: you don't sleep that tightly and are easily awakened, though you're calm and your heart beat will drop a bit and you're also feeling tired.
2: you're starting to sleep tightly now and thus will not be as easily awakened as in part 1, though you won't get the feeling you've slept as much or your sleep was valuable when you wake up because of any reason whatsoever
3:The fase you're truly sleeping tightly. Your muscles are relaxed, your heart beat and respiration are lowered, etc
4(this is where many people see two parts): the REM-sleep: this is where your brains is busy with processing every piece of information you've gathered the previous day and is making sure your physical and biological capacities are ready run at full speed when you wake up.
As the name suggests this is the part of your sleep where you dream and your dream also contains information on what you've experienced the previous day (hence the interest Freud had in dreams). As you may suggest these processes cost a lot of energy and thus contribute a lot to the need to eat after waking up.
Another interesting thing to note is that your body consciously choose to temporarily paralyze your muscles to make sure you won't do the same things you're doing in your sleep and end up somewhere you're not supposed to be.

After someone has passed every part of the sleepcycle it's usual for some people to wake up for a minute or so, before falling asleep.
It's also useful to know that a person must always go through the exact same order of a cycle. You can't decide to just immediately go to the Rem-sleep and skip the first 3 parts.
Another thing to note is that the time that takes place in the first part lessens with every new sleep cycle and the duration of the Rem-sleep increases.

Now this article suggest that it's possible for a human to have less sleep and yet gain the same (or even better) quality of a full night's rest. The article suggest to do that you must first measure the length of your sleep cycle (90 minutes is merely an average) and divide a certain amount of rem-sleeps (2,3,4 or even the normal 5) into at least 2 different periods, giving your brain enough time to 'flush away' everything it has experienced the past few hours. The author himself , for example, takes a nap in the evening and one during the night. And after that you'd apparently be a lot better, smarter, more creative,... than you'd be when you have 8 hours of sleep (which, if anyone notices, would be in the middle of a sleep cycle). The author says an alarm clock is a very bad thing to have as it can mess with your sleep cycles

And after searching for a bit I've managed to find it again so here's the link: ∞ LINK ∞ (it's the article called: The Power of the Sleep Cycle)
Ribbit
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Ribbit 27 Germany MelancholicCholeric ISTJ 1127C
I have a question then (seeing that you even studied on that subject): If the cycles have to be passed all to reach the REM-sleep where I am dreaming, why is it then that I have dreams after standing up in the morning preparing my stuff for university and then going back to sleep for an hour? This hour shouldn't suffice to pass all cycles? Or are these just general characteristics of human sleep cycles but things can differ actually?
Heiveldboy
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Well if you mean that you have dreams while preparing for university that means you're having daydreams.
If you mean having dreams while sleeping in that an hour it means that your cycle might actually be less long than the average person (though 60 mins are very short)
But I'm also forgetting that the Rem-sleep (especially after 3 to 4 cycles) usually last a decent amount of time which could explain why you would be dreaming when you wake up, though it would probably mean the cycle is not over yet, which should cause you feel drowsy and tired
But note that I am guessing at the moment, so I don't fully know and I might be miles away from the truth
Ribbit
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Ribbit 27 Germany MelancholicCholeric ISTJ 1127C
For the notes: I actually go back to sleep for an hour, yes. I somehow grew accustomed to this some way or the other. But maybe if I do not really wake up, just like half-dozing while preparing my food and stuff, then the cycles are not really disrupted? After reading your comment a second time: You actually said that, just worded it better. Does make sense to me. Great. Glad, that's solved ~.~.
Heiveldboy
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Problem is that I don't know if the cycles are disrupted or not, though I believe it is disrupted
The fact that you're half-dozing means you've woken up during a cycle and not after one and when you wake up during one you rather feel tired/drowsy/...
Hermione13
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Pseudo, you need to get more sleep! It is bad for your health!
blACKimo90
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blACKimo90 19 United States PhlegmaticCholeric ISTJ 621 4C
During the weekdays I usually sleep maybe about 8 hours maybe 9 If Im really tired that day, on the weekends, I sleep more than 9 hours.
masterflygon
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"My limbs and eyelids have felt like lead, I keep yawning, losing focus, I can't concentrate" sounds like me when i wake up every morning for school, I generally go to bed anywhere between 22:30 - 23:00 and for school i wake up at 06:30, over the weekends i wake up anywhere between 08:30 and 09:00. Means i get anywhere between 7 and a half to 9 and a half hours of sleep a night.
MajorBob
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MajorBob 27 Antarctica SanguinePhlegmatic INFP 2w1 82C
I heard that if you don't make up your sleep debt after 14 days, the lost time gets hacked off of the end of your life! :O or something like that.
Has anyone else noticed that when you're awake sometimes and should probably be trying to sleep, throughout the night it'll feel like the everything is beginning to spin around you, and then it stops after a few moments? Do you think that those are times when, if you're in a relaxed enough state, you will doze off and fall sleep? They do seem to happen at consistent times of the night, and sometimes during the day.
Zuriki
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This does not work for me at all. The only way I felt like I had enough sleep was if I went to bed a 7pm and arose at 7am (12 hours). But oddly, this meant that sleepiness hit me like a train at around 7pm. Now I just don't bother with sleeping patterns, I'm never motivated to do anything anyway. The only time I'm motivated is when I have just two options, do something I don't want to do, and do something I don't want to do but I'm not supposed to do it anyway (this is the one I choose). The rest of the time I just sit around doing nothing.
SavageWolf
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SavageWolf 23 United Kingdom CholericMelancholic INTP 666 402C
I don't get enough sleep... I get up for school at 06:30, and have previously went to bed between 02:00 and 03:00, I have been very sleepy in school. Apparently I am sleep deprived then! Hooray! It probably has also made me grumpy, and unmotivated, generally negative things. When I should be going to bed I think "let's just read this before bed", "let's just watch this video", "let's just install a server and set it up". I put it off for some reason, probably laziness, somehow.

However, after I read your post and the accompanying link, I have made efforts to improve my sleepingness. I have resolved to go to bed at 00:30, not my 8.5 hours, but good enough. Today on waking up, after going to sleep at around 01:00, I felt really good and rested, more of this will be awesome! I also did that "muscle clenching" relaxation thing (probably not correctly), and it felt nice after doing so.

I also have a piece of paper and pen next to my bed, to log "going to bed" and wakeup times. I hope to also use this to snare dreams if I should catch one, which'll be unlikely if I have exactly 6hrs sleep, oh well... I eventually hope to reliably remember my dreams, and probably even lucid dream. No idea how long it'll take, but I hope to keep trying and not give up! I need to transfer this paper data to a computer for storage, as well, I'll do that now...

EDIT: Oh, also, in case you hadn't noticed, I give all my times in 24hr form. Just in case you read them as PM.
bluerabbit78
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For the curious, there is a sleep-related phenomenon called "Lucid Dreams". For the uninformed, this is a very rare state of sleep that only the skilled and trained can achieve, and anyone who has trained their minds for a long time can access this strange state.
A Lucid Dream is a dream in which the sleeper trains their mind to "broadcast" a signal, such as a bouncing red ball, to show themselves that the dream is, in fact, a dream! The person then knows that they are asleep, somehow, and is more conscious of themselves.
Studies show that a Lucid Dream has nearly the same brain activity as in the waking state, and the dreamer is very much in control of their actions.
They are aware of being in a dream.
This phenomenon takes a long time to master, and details can be seen ∞ Here ∞.
Heiveldboy
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Do you mean that the person who is sleeping can then manipulate his own dreams?
Because I have that a lot to be honest. There are moments when I go about in a dream and then suddenly realize or sometimes even say in my dream that I'm dreaming( " Hey... I'm dreaming)
There are also other moments where I'm capable of ... editing my dreams if you will. This is when I'm dreaming and I suddenly start to decide what to do in my dream or when something should be different or added.
Oh, the sleeps I'm having... They're so much fun and so relaxing
bluerabbit78
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Yes, that is pretty much the meaning of Lucid Dreaming. It is a very rare ability to have without being trained first. How lucky you are!
Heiveldboy
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Well I wouldn't really consider myself lucky though. You wouldn't believe the things I see in my dreams -_-

Maybe worthy of mentioning is that I don't have this all the time though, there are moments I can do this and moments I don't realize it. Now that I mention it this usually happens with unpleasant dreams or nightmares
Anhelm
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Anhelm 21 Czech Republic MelancholicPhlegmatic INFJ 451 86C
The need of sleep is quite individual. Someone is okay with 6 hours a day and another one needs 10 hours... When you wake up and you feel rested, you are. I sleep about 7 and half hours a day.

Enough of sleep is important for your brain's effort, so (it's reccomendation for students) if you have an important exam next day, learning all the night isn't good idea. If you sleep instead, you are much more concentrated and your brain works better.