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Sleep

Sleep is an important part of metaphysical growth, healing and restorative energy process.
To the Chinese sleep is a yin (quiet, peaceful, storing-preparation) phase were the body prepares for the yang (energetic, moving, alive-use of what has been stored) phase.
Sleep is the time to recharge those batteries? but what happens if those batteries are not re-charged?

How much sleep do we need?

Infants - up to 16 hours a day

Teenagers - up to 9 hours a day

Adults to about 65yrs - between 7 to 8 hours

Pregnant women may need much more sleep than a normal person due to the body working and changing so much

Over 65 years old - sleep lighter for shorter times, but need as much as a teen (up to 9hrs)
Note - Over 50% of 65yrs plus can suffer from insomnia

Note:There is no strict criteria for each individual timing shown are guidelines.

Modern Science and Sleep
Modern science has proven that sleep (yin activity) is just as important part of human beings as being awake (yang activity).
Natural chemicals produced in the brain cross between neuron nerve endings, known as neurotransmitters (and hormones) can play an important role for when we are awake or asleep (especially cortisol).
Brainstem neurons that have a connection with the spinal cord produce serotonin and norepinephrine, that while we are awake keep some parts of the brain active (and body) whilst other nero-chemicals signal when we can go to sleep.

DNA Switching
New scientific ideas suggest our DNA strands have switches locked interwoven into our very bodies fabric at a cellular level causing cells to be turned off and on simply by eating certain foods, exercising in certain ways or taking bespoke medications.

Alternative Therapies and DNA Switching
The concept of DNA switching could explain why acupuncture and many other alternative medicines work.
Through the explanation of DNA switching, when placing needles in the body at different energy points science has proven the release of biological chemicals produced from the brain and other organs flooding the body, the chemical release via alternative therapy may suggest why and how some alternative therapies (acupuncture, hypnotherapy, aromatherapy, reflexology etc) actually work.
Alternative therapy correctly applied may switch on DNA protocols that tell the mind, body and spirit to stop or help cure a metaphysical disease holistically.

Vagus Nerve and sleep: The vagus nerve is part of the bodies relaxation (parasympathetic) response, therefore can help promote sleep during a stressful period.

Where is the vagus nerve, and what does it do?
The word “vagus” means wandering in Latin. Indeed, the vagus nerve is the longest cranial nerve. It runs from the brain stem to part of the colon and other organs.
In the neck, the vagus nerve works with most of the muscles of the pharynx and larynx that are responsible for swallowing and vocalization. In the thorax, the vagus nerve connects the main parasympathetic supply to the heart and can cause a reduction in the heart rate.

Stimulation of the vagus nerve
When the vagus nerve is stimulated a message is given to the body - it's time to relax and de-stress; and can change how the body feels and long-term improvements in mood, well-being and resilience. Therefore, change of vagal tone may help overcome anxiety and depression, providing improved coping mechanisms and access to self-soothing processes when negativity arises.

Ways to affect the vagus nerve:

• Alternate-nostril breathing
• Apply cold compresses to the face and back of the neck
• Be quiet (meditation)
• Breathe deeply and slowly into the diaphragm
• Compliment others
• Connect with nature (forest wash)
• Positive affirmations (may I love myself)
• Eat a whole-foods diet or a good dietary balance

Other ways the vagus nerve is worked with:
Acupuncture - Reflexology - Aromatherapy - Traditional Chinese Medicine - Chi Gong - Tai Chi Chuan - Hypnotherapy

Vagus nerve over-stimulation
Individuals who are exceptionally stressed find, sometimes, the vagus nerve can get over-stimulated by bringing down the heart rate and blood pressure. A lowered heartbeat that suddenly slows will encourage blood pressure to fall very quickly. Lowered blood pressure which is not strong enough to fully provide the head with blood can lead to the individual fainting.

Sensory functions of the vagus nerve, include: Somatic (body) sensation information for the skin behind the ear the external area of the ear canal, and parts of the throat; motivating muscles in the pharynx, larynx, and the soft palate, which is the fleshy area near the back of the roof of the mouth: Visceral sense information relating to the larynx, oesophagus, lungs, trachea, heart, and most of the digestive tract: sensation of taste near the root of the tongue; Motivating involuntary contractions in the digestive tract, including the oesophagus, stomach, and most of the intestines, which allow food to move through the tract.

Vagus nerve testing
How the vagus nerve is tested? This is done by stimulated the gag reflex. Using a soft cotton swab to tickle the back of the throat on both sides; activating the reflex gag, and if the gag reflex doesn't activate a gag ging thiscould indicate a problem with the vagus nerve.

Vagus Nerve damage
Possible symptoms of damage to the vagus nerve include:
Difficulty speaking or loss of voice: The voice that is hoarse or wheezy: Trouble drinking liquids: Loss of the gag reflex: pain in the ear: Unusual heart rate: Abnormal blood pressure: Decreased production of stomach acid: Nausea or vomiting: Abdominal bloating or pain. Furthermore, symptoms of vagus nerve damage will depend on what part of the nerve is damaged and an indicating disorder.

DNA Switching and the 5 Stages of Sleep
When sleeping a good nights sleep the mind, body and spirit (three treasures) is switched through a sequence of five stages, a required pattern for balanced holistic health.
The five stages of sleep have no real time frame and can be cycled (switched) through several-plus times a night which can depend on age and health.

Average Good Nights Sleep
The average good nights sleep consists of non-rapid eye movement (NREM) followed by rapid eye movement (REM) sleep patterns.

5 Stages of Sleep

Stage 1 - Theta brain wave frequency
Light sleeping phase which sees us slowly drifting off to sleep that we can awaken from easily.
Our bodies can jerk and jump involuntarily (hypnic myoclonia) at this stage, and sometime after the involuntary movements we can sometimes experience a strange sensation of falling. Light sleep stage.

Stage 2 - 50% of sleep time is spent in stage 2 - Delta brain wave frequency
Brain waves are slowing down from rapid waves to slower waves (known as sleep spindles, increased frequency wave and K-Complexes, increased wave amplitude), eye movements easing to a standstill. Light sleep stage.

Stage 3 - sleep cycle time, stage 3 (approximatly 15%) - Delta brain wave frequency
Deep sleep is acquired and the brain waves are easing deeper down in to delta waves interspersed with faster, smaller waves.
It is hard to awaken from this deeper stage of sleep without feeling disorientated, and is mostly when children have night terrors, go sleep walking and unconsciously bed wet. Deep difficult to wake sleep stage.

Stage 4 - sleep cycle time, stages 4 (approximatly 15%) - Delta brain wave frequency
Deeper sleep, and the brain produces almost only delta waves.
The same as stage 3 where it is hard to awaken from this deeper stage of sleep without feeling disorientated, and is mostly when children have night terrors, go sleep walking and unconsciously bed wet. Deep difficult to wake sleep stage.

Stage 5 - REM (rapid eye movement) takes about 20% of sleeping time
Combination of Theta and Beta (waking "beta" brain waves) desynchronized waves.
Eyes roll and jump round rapidly in any direction, irregular, rapid and shallow breathing patterns emerge, temporary paralysis of limb and muscles, heart rate can increases with elevated blood pressure. Sleeping/Awake stage.
REM and Dreaming
If awoken at the REM sleep stage people usually describe strange, bizarre, illogical tales. Deep REM sleep is a time for lucid dreaming. Dreaming occurs (in a normal sleeper) for approximately 2 hours each night.
REM and infants
Very young children spend about 50% of sleep in REM.
REM and Alcohol
Drinking Alcohol can stop the restorative REM stage developing.
REM and Temperature
Excessive hot and cold temperatures can upset REM sleep stage (unless the body is acclimatized)
REM Disrupted
If REM sleep is disrupted (any given night) and the sleeper is on a restorative to normal REM mode, the next time the sleeper dozes they can pass through most the 4 pre REM stages to enter the REM phase very quickly unless disruption keep happening and insomnia may develop.
REM and the brain
The learning process is activated and stimulated during REM and helps with brain healthy, normal development/growth.
When the brain accesses REM a message is activated in the pons at the base of the brain which is then sent to the thalamus, the Hypothalamus releases chemicals in the cerebral cortex.
The pons also releases chemicals into the spinal cord and its nervous system to temporarily paralyze the muscles of the limbs.

Sleep debt
If you constantly deprive yourself of sleep you will develop sleep deprivation and your body, mind and spirit will never work at 100%, the body will naturally be trying to catch up on its sleep, no matter how you may think you are use to being without any constant restorative sleep sessions- constantly pulling all-nighters can lead to serious mental and physical health conditions!
Note: sleep deprivation is probably on of the most dangerous and misunderstood conditions that we face today. Sleep deprivation is connected with many mental and physical illnesses', a regular, restorative sleep pattern of 7-8 hours a night can, in fact, help fix the mind and body.

Napping
If you are sleepy during the daytime with a need to nap (unless pregnant) this could be your body talking to you, telling you, that you are suffering from sleep depravation.

Sleep Cycle Timings
The first cycle of REM sleep generally happens about 70 - 90 minutes after falling asleep.
A full sleep cycle can take around 90 - 110 minutes. REM period deepen throughout a full nights sleeping period with REM and stages 1 and 2 cycles dominating as the morning sleep period is entered.

Sleep Amnesia
It is normal to forget, just before sleep conversations or thoughts, as well as late night waking up events, and possibly the reason why we often forget wake up alarms that we have switched off in the morning and awoken hours after the alarm had rang, is because we have sleep amnesia.

Sleep - food and drinks
Drinking alcohol, heavy smoking (nicotine and many other chemicals in cigarettes), caffeine, drugs of any kind (including antidepressants) can stop sleepers accessing REM sleep.
Non-REM sleepers tend to only acquire a light sleep (stage 1 and 2).

Stress and Sleep and Cortisol
Not having a good night sleep will disrupt the circadian rhythm (internal body clock), one of the most important hormones most associated with the internal body clock is cortisol (a fight, flight or freeze hormone). Indeed cortisol is released on wakening, cortisol peaking in the early morning followed with a slow decline throughout the day until its your time to go to sleep, to slowly build again during sleeping (the night) to peak again at waking up.

Sleep and (some) Disease's

Sleep problems are common with this disease.
Possible cause may be due to damage of neurotransmitters that control sleep in the damaged parts of the brain.

Asthma:
Attacks are more frequent in the morning and during the night.

Cancer:
Sleep problems are common with this disease.
Possible cause may be due to damage of neurotransmitters that control sleep in the damaged parts of the brain.

Depression:
The length and type of sleep a depressed person gets may affect some depressive states of mind. Depressive types that tend wake up in the early hours of the morning and find it hard to go back to sleep tend to amplify their disorder, because of sleep deprivation changing hormone production into the brain, with some people perpetually cycling through fight, flight and freeze.
Shift/night workers have an increased risk of mental/emotional disorders that may be related to jet lag type sleep disorders and sleep deprivation.
Note: controlled sleep deprivation may actually help some types of depression (depending on personality and psychotic states), although I do not recommend this type therapy.

Epilepsy:
Good REM sleep may help to prevent seizures whilst sleep deprivation may cause/promote seizures.

Head injury:
Sleep problems are common with this disease.
Possible cause may be due to damage of neurotransmitters that control sleep in the damaged parts of the brain.

Immune system:
Infectious disease can make you sleepy (which in this case may not be a good thing) because the immune system produces sleep promoting chemicals known as cytokines.

Mental illness: learn more about mental disorders and the zangfu meridians
Most people that have a mental illness suffer from sleep problems at some time.
Lack of sleep may amplify any mental disorder due to extreme sleep deprivation can cause hallucinations, paranoia, mania and severe to low depressive states especially in manic-depressive types.
Shift/night workers have an increased risk of mental/emotional disorders that may be related to jet lag type sleep disorders.

Schizophrenia:
Schizophrenic types that have problem sleeping may have more psychotic episodes due to lack of good sleeping sessions.

Sleep Apnea:
A disorder of interrupted breathing during sleep. This disorder is often is association adipose/fat tissue buildup and/or loss of muscle tone affiliated to lack of exercise or the ageing process.
Fat builds up around the windpipe, and as the body relaxes into sleep the windpipe collapses due to lack of muscle tone and fat layers putting pressure on it.
People suffering from sleep apnea are starving their brain and body of oxygen usually due to being overweight and lack of muscle tone.
Note: qi gong and walking qi gong (taiji) is a good way to take up exercise

Stroke:
Sleep problems are common with this disease.
Possible cause may be due to damage of neurotransmitters that control sleep in the damaged parts of the brain.

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