TROUBLE FALLING ASLEEP AND SLEEP PROBLEMS?

Date: 02/08/2008

What needs to happens to fall asleep? We fall asleep at night when we are relaxed, when our blood CO2 levels increase, and when our brain waves change toward an increase in the production of Alpha and Theta brain waves. In Stage 1 sleep the levels of Alpha decrease as levels of Theta brain waves increase. For those who understand EEGs, there will be bursts of activity at 14hz. This is a sensory motor rhythm. If if does not occur then sleep onset is usually difficult.

In EEG terms, if you dont generate 15-18 hz or sufficient Beta brainwave and stage V sleep, you may have trouble staying asleep. They go through stages I, II, III and then they hang out in Delta, never getting into restorative REM (rapid eye movement) sleep. In stage IV sleep (REM), Theta, Alpha and Beta are all produced with little Delta. This is restorative sleep. Stage III is Delta sleep and is not restorative.

STAGE 1: In this stage the modulatory neurons become less active. On the EEG one will see declining levels of Alpha as Theta levels begin to increase. Awareness drifts and word based thinking ceases. Image based thinking may increase.

STAGE 2: Non-REM sleep deepens in state two. The sensory motor rhythm (14hz) is required to move into this stage.

(People who have difficulty falling asleep need training in SMR or perhaps 21hz.

Without the production of SMR these individuals will toss and turn, engage in mind chatter, have a racing mind and not be able to fall asleep.)

STAGE 3: Onset of REM sleep. Norepinephrine and serotonin are essentially shut down, while acetylcholine neurons are fully active. There is a drop down into Delta. Unless they can continue on into REM sleep they will not feel rested, restored, and instead, will wake feeling tired, groggy, and grumpy. They might just begin dreaming and then wake up into stage-one sleep, only slightly remembering their dreams.

STAGE 4 or REM sleep: This is dreaming sleep, when we are without muscle tone, paralyzed, and EEG is fast and eyes are moving back and forth (REM). When we are learning new things we spend more time in REM sleep. If interrupted, we remember less the next day. Acetylcholine during sleep seems to be the agent of remembering. On the EEG one will see high levels of Alpha, Theta and Beta, but not much Delta. Those who don?t make Beta will have difficulty waking and will feel drugged and need their "caffeine".

Sleep drugs usually have a two week cycle before one becomes sensitized and needs more. Effectiveness of these drugs is usually based on sleep improvement. Questions to ask yourself about sleep are:

Do you fall asleep easily?

How long does it take to fall asleep?

Do you wake frequently and are you able or unable to fall back to sleep?

Do you dream?

Do you remember your dreams?

Do you feel rested after a night's sleep?

Do you feel fatigued and feel like you have to drag yourself out of bed?

Waking frequently in a dream indicates a return to beta during dreaming. This is usually the mother who hears her baby crying, the light-sleeper who reports waking to the slightest noise, movement, provocation, etc. While sometimes necessary, getting out of this habit once beyond the need for it may require some training to break the habit. What is probably taking place here is the lack of periodicity or normal 90 minute cycling through the 4-6 sleep periods during the night. This interferes with the normal restorative process of sleep. Using earplugs, white noise, ocean waves, a fan, air-conditioner can help to break this pattern. One clue to identifying this pattern is a report that they ?always wake-up? at such and such a time?.

One of the most important aspects about falling asleep is blood C02 level. As we rest and relax and arterial C02 increases we get sleepy and that is when we fall asleep.


By Rosemary MacGregor RN, MS info@themangotreespa

506 2786 5300

An elevation in blood CO2 level is important for falling asleep, staying asleep and sleeping well. CO2 is important for relaxation. Visit my website at the link below to learn more about proper breathing and about the capnotrainer to measure and use to train proper breathing.

http://www.theMangoTreeSpa.com