Get at least 8 hours of continuous sleep every night. Chronic problem sleepiness can lead to more serious health risks. Halting or fragmented sleep can prevent individuals from getting enough of that deep comatoselike sleep that is associated with the highest degree of restfulness and recovery. If it is determined that somewhat less than the recommended 8 hours of sleep is being achieved, a “sleep debt” is incurred. If sleep debts occurs, then steps should be taken to repay the sleep debt.

Why You Need Sleep ?

During deep sleep, the production of growth hormone is at its peak. Growth hormone speeds the absorption of nutrients and amino acids into your cells and aids the healing of tissues throughout your body. The hormone also stimulates your bone marrow, where your immune system cells are born.

Melatonin, often called the sleep hormone, is also produced during sleep. This hormone inhibits tumors from growing, prevents viral infections, stimulates your immune system, increases antibodies in your saliva, has antioxidant properties and enhances the quality of sleep.

rem :

Rapid Eye Movement. Even though the muscles in the rest of your body are totally relaxed, your eyes move back and forth very quickly beneath your eyelids. The REM stage is when your heart beats faster and your breathing is less regular. This is also the stage when people dream!

The 5 different Stages of Sleep :

Here is how it works: Normal sleep is comprised of 4 stages of non-–rapid eye movement (NREM) and one stage of rapid eye movement (REM) sleep

REM sleep, considered by many to be the most essential for being fully rested and recovered can be as little as 10 minutes in the first cycle and as much as 60 minutes in the last cycle. In other words, REM sleep is at a minimum during the earlier cycles of overnight sleep and at a maximum during the latter stages of overnight sleep. While you're asleep, you repeat stages 2, 3, 4, and REM about every 90 minutes until you wake up in the morning. As a person ages, the average time spent sleeping decreases, and the percentage of REM sleep decreases. Up to 50% of an infants sleep is REM, as contrasted with 35% for 2 year olds & 25% for adults. The higher the percentage of REM sleep in infants and children is thought to be important in the maturation of the brain. Neuronal activity is high during REM sleep; brain oxygen use is higher during REM sleep than during intense mental or physical activity while awake.

suggestions for a good nights sleep :

1. Schedule sleep into your daily activity list. Make sleep a "priority."
2. Unwind early in the evening. Try to deal with worries and distractions several hours before bedtime. Such things cause anxiety, which keeps the heart rate high. High heart rates are not conducive to sleeping.
3. Develop a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night.
4. Keep regular hours. Maintain the rhythm of your biological clock by going to bed around the same time each night and waking up close to the same time each morning – even on weekends.
5. Create a restful place to sleep. Sleep in a cool, dark room that is free from noises.
6. Sleep on a comfortable, supportive mattress and foundation.
7. Exercise regularly. But not too close to bedtime. Regular exercise can help relieve daily tension and stress.
8. Cut down on stimulants such as caffeine, nicotine, alcohol and some medications to treat high blood pressure, asthma and the heart.