Adult sleep fantasy-

While we think of sleep as a time for recharging the body, the brain is actually quite active during sleep — dreaming. Our dreams can be soothing or scary, mysterious or helpful, and realistic or fantastical. These are known as vivid dreams. Some people feel more refreshed after having had slept and dreamed, even if they do not remember dreaming. Vivid dreams can be positive or negative, realistic or fantasy.

Adult sleep fantasy

Adult sleep fantasy

Adult sleep fantasy

The best times are in the morning and before the evening meal, however any exercise is better than none. If an entrained human is isolated in a bunker with constant light or darkness, he or she will continue to experience rhythmic increases and decreases of body temperature and melatonin, on a period which slightly Adult sleep fantasy 24 hours. Sleep is a highly conserved fanasy across animal evolution. It's all the rage, but does sleeping on the floor really give you better Z's? Sometimes they may only affect you during a certain part of your life.

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Sleep is a naturally recurring state of mind and body, characterized by altered consciousness , relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement REM sleep, [1] and reduced interactions with surroundings.

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Sleep is a naturally recurring state of mind and body, characterized by altered consciousness , relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement REM sleep, [1] and reduced interactions with surroundings. Sleep occurs in repeating periods , in which the body alternates between two distinct modes: REM sleep and non-REM sleep.

Although REM stands for "rapid eye movement", this mode of sleep has many other aspects, including virtual paralysis of the body. A well-known feature of sleep is the dream , an experience typically recounted in narrative form, which resembles waking life while in progress, but which usually can later be distinguished as fantasy. During sleep, most of the body's systems are in an anabolic state, helping to restore the immune, nervous, skeletal, and muscular systems; these are vital processes that maintain mood, memory, and cognitive function, and play a large role in the function of the endocrine and immune systems.

The diverse purposes and mechanisms of sleep are the subject of substantial ongoing research. Sleep is a highly conserved behavior across animal evolution. Humans may suffer from various sleep disorders , including dyssomnias such as insomnia , hypersomnia , narcolepsy , and sleep apnea ; parasomnias such as sleepwalking and REM behavior disorder ; bruxism ; and circadian rhythm sleep disorders.

The advent of artificial light has substantially altered sleep timing in industrialized countries. The most pronounced physiological changes in sleep occur in the brain. In areas with reduced activity, the brain restores its supply of adenosine triphosphate ATP , the molecule used for short-term storage and transport of energy.

Sleep increases the sensory threshold. In other words, sleeping persons perceive fewer stimuli, but can generally still respond to loud noises and other salient sensory events. During slow-wave sleep , humans secrete bursts of growth hormone. All sleep, even during the day, is associated with secretion of prolactin. Key physiological methods for monitoring and measuring changes during sleep include electroencephalography EEG of brain waves , electrooculography EOG of eye movements, and electromyography EMG of skeletal muscle activity.

Simultaneous collection of these measurements is called polysomnography , and can be performed in a specialized sleep laboratory. Non-REM sleep occurs first and after a transitional period is called slow-wave sleep or deep sleep.

During this phase, body temperature and heart rate fall, and the brain uses less energy. It is the main occasion for dreams or nightmares , and is associated with desynchronized and fast brain waves, eye movements, loss of muscle tone, [2] and suspension of homeostasis. REM sleep occurs as a person returns to stage 2 or 1 from a deep sleep. Awakening can mean the end of sleep, or simply a moment to survey the environment and readjust body position before falling back asleep.

Internal circadian indicators , along with successful reduction of homeostatic sleep need, typically bring about awakening and the end of the sleep cycle.

During a night's sleep, a small amount of time is usually spent in a waking state. In adults, wakefulness increases, especially in later cycles.

Most of this awake time occurred shortly after REM sleep. Today, many humans wake up with an alarm clock ; [17] however, people can also reliably wake themselves up at a specific time with no need for an alarm. Sleep timing is controlled by the circadian clock Process C , sleep—wake homeostasis Process S , and to some extent by individual will.

Sleep timing depends greatly on hormonal signals from the circadian clock, or Process C, a complex neurochemical system which uses signals from an organism's environment to recreate an internal day—night rhythm. Process C counteracts the homeostatic drive for sleep during the day in diurnal animals and augments it at night.

An organism whose circadian clock exhibits a regular rhythm corresponding to outside signals is said to be entrained ; an entrained rhythm persists even if the outside signals suddenly disappear. If an entrained human is isolated in a bunker with constant light or darkness, he or she will continue to experience rhythmic increases and decreases of body temperature and melatonin, on a period which slightly exceeds 24 hours. Scientists refer to such conditions as free-running of the circadian rhythm.

Under natural conditions, light signals regularly adjust this period downward, so that it corresponds better with the exact 24 hours of an Earth day. The circadian clock exerts constant influence on the body, effecting sinusoidal oscillation of body temperature between roughly Circadian rhythm exerts some influence on the nighttime secretion of growth hormone. The circadian rhythm influences the ideal timing of a restorative sleep episode.

REM sleep occurs more during body temperature minimum within the circadian cycle, whereas slow-wave sleep can occur more independently of circadian time. The internal circadian clock is profoundly influenced by changes in light, since these are its main clues about what time it is. Exposure to even small amounts of light during the night can suppress melatonin secretion, and increase body temperature and wakefulness.

Short pulses of light, at the right moment in the circadian cycle, can significantly 'reset' the internal clock. Modern humans often find themselves desynchronized from their internal circadian clock, due to the requirements of work especially night shifts , long-distance travel, and the influence of universal indoor lighting. Conversely they can have difficulty waking up in the trough of the cycle. Generally speaking, the longer an organism is awake, the more it feels a need to sleep "sleep debt".

This driver of sleep is referred to as Process S. The balance between sleeping and waking is regulated by a process called homeostasis. Induced or perceived lack of sleep is called sleep deprivation.

Process S is driven by the depletion of glycogen and accumulation of adenosine in the forebrain that disinhibits the ventrolateral preoptic nucleus , allowing for inhibition of the ascending reticular activating system. Sleep deprivation tends to cause slower brain waves in the frontal cortex , shortened attention span, higher anxiety, impaired memory, and a grouchy mood. Conversely, a well-rested organism tends to have improved memory and mood. There is disagreement on how much sleep debt it is possible to accumulate, and whether sleep debt is accumulated against an individual's average sleep or some other benchmark.

It is also unclear whether the prevalence of sleep debt among adults has changed appreciably in the industrialized world in recent decades. Sleep debt does show some evidence of being cumulative. Subjectively, however, humans seem to reach maximum sleepiness after 30 hours of waking.

One neurochemical indicator of sleep debt is adenosine , a neurotransmitter that inhibits many of the bodily processes associated with wakefulness. Adenosine levels increase in the cortex and basal forebrain during prolonged wakefulness, and decrease during the sleep-recovery period, potentially acting as a homeostatic regulator of sleep. Humans are also influenced by aspects of social time , such as the hours when other people are awake, the hours when work is required, the time on the clock, etc.

Time zones , standard times used to unify the timing for people in the same area, correspond only approximately to the natural rising and setting of the sun. In polyphasic sleep , an organism sleeps several times in a hour cycle, whereas in monophasic sleep occurs all at once.

Under experimental conditions, humans tend to alternate more frequently between sleep and wakefulness i. Bimodal sleep in humans was more common before the industrial revolution. Different characteristic sleep patterns, such as the familiarly so-called " early bird " and " night owl ", are called chronotypes. Genetics and sex have some influence on chronotype, but so do habits. Chronotype is also liable to change over the course of a person's lifetime. Seven-year-olds are better disposed to wake up early in the morning than are fifteen-year-olds.

Many people experience a temporary drop in alertness in the early afternoon, commonly known as the "post-lunch dip".

While a large meal can make a person feel sleepy, the post-lunch dip is mostly an effect of the circadian clock. At those two times, the body clock is activated. At about 2 p. At about 2 a. It is hypothesized that a considerable amount of sleep-related behavior, such as when and how long a person needs to sleep, is regulated by genetics. Researchers have discovered some evidence that seems to support this assumption.

Neurotransmitters, molecules whose production can be traced to specific genes, are one genetic influence on sleep which can be analyzed. The circadian clock has its own set of genes.

The quality of sleep may be evaluated from an objective and a subjective point of view. Objective sleep quality refers to how difficult it is for a person to fall asleep and remain in a sleeping state, and how many times they wake up during a single night. Poor sleep quality disrupts the cycle of transition between the different stages of sleep. A study by A. Harvey et al. Homeostatic sleep propensity the need for sleep as a function of the amount of time elapsed since the last adequate sleep episode must be balanced against the circadian element for satisfactory sleep.

The timing is correct when the following two circadian markers occur after the middle of the sleep episode and before awakening: [50] maximum concentration of the hormone melatonin, and minimum core body temperature.

Human sleep needs vary by age and amongst individuals; sleep is considered to be adequate when there is no daytime sleepiness or dysfunction. Moreover, self-reported sleep duration is only moderately correlated with actual sleep time as measured by actigraphy , [52] and those affected with sleep state misperception may typically report having slept only four hours despite having slept a full eight hours. Researchers have found that sleeping 6—7 hours each night correlates with longevity and cardiac health in humans, though many underlying factors may be involved in the causality behind this relationship.

Sleep difficulties are furthermore associated with psychiatric disorders such as depression , alcoholism , and bipolar disorder. Dysregulation detected by EEG includes disturbances in sleep continuity, decreased delta sleep and altered REM patterns with regard to latency, distribution across the night and density of eye movements.

By the time infants reach the age of two, their brain size has reached 90 percent of an adult-sized brain; [62] a majority of this brain growth has occurred during the period of life with the highest rate of sleep. The hours that children spend asleep influence their ability to perform on cognitive tasks. Sleep also influences language development. To test this, researchers taught infants a faux language and observed their recollection of the rules for that language.

There is also a relationship between infants' vocabulary and sleeping: infants who sleep longer at night at 12 months have better vocabularies at 26 months. Children need many hours of sleep per day in order to develop and function properly: up to 18 hours for newborn babies, with a declining rate as a child ages. The human organism physically restores itself during sleep, healing itself and removing metabolic wastes which build up during periods of activity.

This restoration takes place mostly during slow-wave sleep , during which body temperature, heart rate, and brain oxygen consumption decrease. The brain, especially, requires sleep for restoration, whereas in the rest of the body these processes can take place during quiescent waking.

In both cases, the reduced rate of metabolism enables countervailing restorative processes. While awake, metabolism generates reactive oxygen species , which are damaging to cells. During sleep, metabolic rates decrease and reactive oxygen species generation is reduced allowing restorative processes to take over. The sleeping brain has been shown to remove metabolic waste products at a faster rate than during an awake state.

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Adult sleep fantasy

Adult sleep fantasy

Adult sleep fantasy

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What are good sleep habits? Good sleep habits are often referred to as good sleep hygeine. There are many things that can be done to improve sleep. Here, we will give you some guidelines for what you should and should not do for a good night's sleep. Many people have trouble with their sleep. If you are one of them, some of these simple things may help.

What should I do in the evening? Try to go to bed at the same time each night. The body has an internal clock and hormones that control sleepiness and wakefulness. This clock works best if there is a regular sleep routine. When working well, you will feel sleepy at bed time.

Try not to ignore this by staying up, as this is a window of opportunity for sleep. Going to bed too early can also disturb your sleep. In the hour before going to bed, it is important to have a relaxing sleep routine.

Athlough this will vary from person to person, some things that you may find relaxing include having a warm bath, reading quietly or a warm milk drink. Going to the the toilet is important to avoid having to get up in the night. It is also recommended to turn off all screens e.

Are there things that I should not do in the evening? Caffeine should be avoided at least 2 hours before going to bed. This isn't just coffee and tea. It is also found in colas and soft drinks. Smoking also makes it difficult to go to sleep, so there should be no cigarettes before going to bed or during the night. Alcohol might help you get to sleep, but it will make it harder to stay asleep. It makes sleep problems like snoring and sleep apnea worse as well.

Activities that are stimulating should be avoided in the hour before bed. This includes moderate exercise, computer games, television, movies, having important discussions, using social media and responding to emails and text messages. Being in a brightly lit environment or the blue light of the computer can reduce evening levels of the a sleep-promoting hormone, melatonin. What about meals and sleep? It is important to not be hungry at bedtime.

But having a full stomach makes it difficult to sleep. The evening meal should be at least 2 hours before bedtime. Some people find that having a small snack at bedtime helps them to sleep better. What should I do when I'm in bed? The bed must be comfortable. Avoid being too hot or too cold. The mattress, pillow and blankets should be comfortable and restful. There should be no distractions in the bedroom. This may mean removing the television, radio and hand-held devices such as phones and laptop computers.

If there is a clock in the bedroom, it should be covered to avoid clock-watching. What should I do during the day? One very important thing is to stay out of bed. Some people use the bedroom as a living room, where they study, watch television, make phone calls and read books.

This will make it harder to sleep. It is important to train the brain to link the bed with sleep. The bedroom should be used for sleeping and intimacy only. As a rule, exercise is good for sleep, but not just before going to bed. The best times are in the morning and before the evening meal, however any exercise is better than none. Being out in the natural daylight during the day will improve sleep at night. This will help with your body clock and the melatonin levels in the body. It is best to be outside in the early part of the day.

What should I do if I can't get to sleep? Sleep is not something that you can force to happen. If you are not asleep within 20 to 30 minutes of going to bed you should get up. Go to another darkened room and sit quietly. Do not have screen time e. When you feel tired and sleepy again go back to bed. This helps your mind link bed with sleep — not with being frustrated and not sleeping. Rest is good — it does not have to be sleep. Some people lie awake in bed at night and cannot switch of their thoughts.

Use this time to think about what has been happening during the day, make plans and possible solutions. Keep the hour before bed as your wind down time — develop a routine that prepares your body and mind for sleep.

Listen to quiet music or do relaxation. Remember that we can never shut off our mind. Our thoughts continue all the time, so try to make them calmer thoughts. Create a favourite fantasy place.

Or daydream of your favourite holiday spot. If other thoughts come in, consider them for a moment and then try to gently replace them with calm thoughts. Are naps good or bad? It depends. Remember that the average adult sleeps for between seven and eight hours a day. If you are taking naps without any problems, and they are short naps around 30 minutes then this will not be detrimental to your night time sleep. On the other hand, naps in the evening, or dozing in front of the TV, can make it harder to get to sleep at night.

What about prescription medicines and sleep? Some of these will make it easier to get to sleep. But others will keep you awake. It is best to take them only when your doctor or pharmacist says so. Sleeping pills are designed for short term or intermittent use only, and always under the supervision of your medical doctor. But they are only a short term fix. How much sleep do I need?

Most adults need between seven and eight hours sleep each day. Be realistic about your needs. Younger people have different sleep needs. If you are a poor sleeper it is very important you do not spend too long in bed. Spend no more than 8 or so hours in your bed.

Going to bed later at night may be the single best thing to help reduce your wake time during the night in bed. How important is a routine? Try to stick to a good sleep routine. Improved sleep will not happen as soon as changes are made. But if good sleep habits are maintained, sleep will certainly get better. It is not possible to do the same thing every day, but it should be most days. Different things work for different people. Find what works for you and stick with it.

If you try everything and your sleep still doesn't get any better, then see your GP see Insomnia. What might your doctor do? The first thing that your doctor will do is have a talk about your sleep.

Depending on what they think is the cause, they might suggest the things listed above or they migtht refer you to a sleep specialist. See links under Insomnia. Download a printable copy. Where can I find out more?

Adult sleep fantasy