Sleep is a natural state of bodily rest and all mammals, birds and reptiles sleep. Cows are able to sleep standing, dolphins and whales on the other hand are known as conscious breathers, which means only half of their brain will sleep at a time, dogs and cats sleep in short bursts while humans sleep in long sessions.

It is believed that sleep gives our bodies the chance to repair muscles and other body tissues. It is a way of recharging and restoring our brains. Many will testify to falling asleep with a problem in mind and waking up with a solution. Dreams may be our way of processing what is happening to us during waking hours. We can all relate to feeling irritable, suffering from a lack of concentration, poor attention span and generally feeling slow and fatigued if we miss or have a poor night's rest.

Most adults need between seven to nine hours of sleep nightly. Whereas, newborns need more hours of rest which gradually tapers off as the child gets older. During sleep, children secrete growth hormones to aid in their bodily development. If they do not get enough sleep their growth can be stunted. The growth hormones secreted by adults during sleep are used to mend tissues.

The body also produces chemicals that are important to our immune system, as a result we become more prone to diseases when we do not get sufficient sleep.
As the sun begins to set and darkness creeps in, our brain begins to release a hormone called melatonin. This hormone regulates our sleep/wake cycles. As we age, we produce less melatonin, which is why the elderly seem to sleep less at night-time and will often nap in the day to ensure they get the sleep they need.

There are four stages of sleep

1. Drowsy sleep - the period where we transition from wakefulness to sleep;
2. Light sleep - our bodies prepare for deep sleep;
3. Deep sleep - we get the maximum brain and muscle relaxation. If we are woken at this stage we are usually very grumpy and disoriented for several minutes;
4. Rapid Eye Movement sleep - at this stage of sleep we dream the most. Our eyelids flutter and our breathing becomes irregular and our heart rate and blood pressure increases.

There is nothing more frustrating than not being able to sleep. Your mind races going over what happened during the day and you start to anticipate what the next day will be like. You can't get comfortable, you toss and turn and worry about sleeping.

Here are a few suggestions to try when this happens:
1. Ensure your bedroom is quiet and your bed is comfortable.
2. Take a warm bath or shower an hour before going to bed. Also, drink a warm milky drink or a cup of non-caffeinated tea such as chamomile.
3. Make sure you go to bed at the same time each night and arise at the same time each day. If, however, you don't fall asleep; get up and do some deep breathing until you find yourself nodding off.
4. Do not take naps in the day so that your body will be tired at bedtime. If you really need a nap do it before 3:00 pm and nap for no longer than 20 minutes.
5. Stay away from alcohol, caffeine and heavy meals
before bedtime.

Spa Elder Tip
Develop pre-sleeping rituals such as listening to soothing music or saying your prayers to help relax your mind and body.

Stella Gray is the Spa Elder at Fern Tree, the Spa at Half Moon, with over 35 years in the spa industry. She can be reached at ferntree@halfmoon.com. m

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