HOW TO WAKE UP REFRESHED The Type of Sleep You Get Matters!
Are you getting enough shut-eye but still feeling groggy when you wake up? The type of sleep you get matters, and a sleep schedule can help ensure you’re cycling through all the stages of sleep your body needs.
5–10 minutes, your body is softly drifting off, and as your brain slows down, your breathing and heartbeat slow as well. When you transition to the second stage, you become less aware of your surroundings, your eye movements cease, and your body temperature drops. Moving into the third stage, your body will drift into a deep sleep, where you will not be awakened by small noises and your muscles are completely relaxed. In the fourth stage, your body is in a deep, restful state. In stages three and four, you’re getting REM sleep, which is when your body is in its deepest sleep, and your breathing, heart rate, and temperature all reach the lowest level. In these stages, your body is able to fight sickness, begin repairing itself, and commit information to memory. During REM sleep, which occurs about 90 minutes after your head hits the pillow, your body is completely relaxed, and you begin to dream.
not in a perfect sequence. You will likely be in each stage of sleep about 4–5 times per night, and one cycle typically lasts about 90–110 minutes. Too much or too little REM or non- REM sleep can affect the quality of your sleep and how refreshed you feel. Quality sleep is important to make sure you are recharging your body, strengthening your mind and immune system, and prioritizing your health. If you never achieve deep sleep throughout the night, sleep deprivation sets in, and you won’t get the proper rest you need to recover. By setting a sleep schedule, you can make sure you are hitting the hay each night at a reasonable hour and allowing yourself to properly cycle through the different stages of sleep. Be sure to clear your mind before tucking yourself into bed and make sure your bed is comfortable to promote the best possible sleep — your body counts on it!
Sleep is broken up into four different stages. During the first stage, which only lasts about
Throughout the night, you will progress through these stages of sleep multiple times, but usually
EXERCISE OF THE MONTH Simple Squat
Why: Practicing a high-quality squat is a great way to get your body moving and strong in a very functional way. The better you get at squats, the more likely you will be to lift something from the floor or a low area correctly. This will save your back and knees! Strong butt and leg muscles are important for many other activities too, like hiking, climbing stairs, even getting up out of chairs properly. How: Stand with your feet at least shoulder-width apart. Be mindful to hinge at your hips (do not round your back) as you bend your knees about 75–80 degrees, then push through the floor with your feet as stand up again. Pro Tip : As you squat down, pretend that you are trying to sit on a chair that is a bit far away. Make sure your knees do not extend beyond your toes as you bend them. You should always be able to see the tops of your feet as you squat. Do: Do 2–3 sets of 10 each day. Work your way up to 1–3 sets of 30 per day. If you have persistent knee pain, stop and get some physical therapy!
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