Sleeping Well; What You Need to Know Sleep Requirements, Needs, Cycles, and Stages

 

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Why can’t I sleep? Why am I so tired? If you’re like half ofall adults, you may not be sleeping well and not getting the right amount of sleep.Today’s fast paced society can make sleep seem like a luxury, not a need, but this is simply not true: you need quality sleep for good health. Sleep deprivation affects your entire body and mind.
Getting good, restorative sleep is not just a matter of hitting the pillow at night and waking up in the morning. Regulated by your body clock, your nighttime journey consists of sleep cycles with specific sleep stages, all vital for your body. Understanding these sleeping needs, cycles and stages can help you get better sleep.

What happens if we don’t get enough sleep?

Many of us want to sleep as little as possible. There is so much to do that sleep seems like a waste of time. Yet sleep, an essential time of rest and rejuvenation,benefits our minds and bodies in many ways. When you continuously don’t get the amount of sleep you need, you begin to pay for it in daytime drowsiness, trouble concentrating,irritability, increased risk of falls and accidents, and lower productivity.

Sleep benefits to our mood, memory and concentration

Have you ever pulled an “all nighter” to study for a final exam, only to find that you can barely remember what you studied during the test? Sleep helps to organize memories, solidify learning, and improve concentration. Proper sleep, especially sleep where you are actively dreaming (REM sleep), regulates mood as well. Lack of sleep can make you irritable and cranky, affecting your emotions, social interaction,and decision making. Sleep deprivation also affects motor skills, enough to be similar to driving while drunk if seriously sleep deprived. Driver fatigue, according to the National Highway Traffic Safety Administration, causes over 100,000 accidents and 1500 deaths each year.

Sleep benefits to our immune system, nervous system and development

Immune system. It doesn’t seem fair. Right when you are exhausted after a stressful move or a big project at work, you come down with a cold. That’s no accident - sleep is essential to the immune system. Without adequate sleep, the immune system becomes weak, and the body becomes more vulnerable to infection and disease.
Nervous system. Sleep is also a time of rest and repair to neurons.Neurons are the freeways of the nervous system that carry out both voluntary commands,like moving your arm, and involuntary commands, like breathing and digestive processes.

Hormone release. Many hormones, substances produced to trigger or regulate particular body functions, are timed to release during sleep or right before sleep. Growth hormones, for example, are released during sleep, vital to growing children but also for restorative processes like muscle repair.

Find out how much sleep you need
So how much sleep do you need? A rule of thumb is to consider how you normally feel after sleep. Do you feel refreshed and alert, or groggy and exhausted? If you don’t feel refreshed, chances are you’re not sleeping enough. Sleep requirements are highly individual and depend on many factors:

• your age and genetic makeup
• what you do during your waking hours, including exercise
• the quality of your sleep

Typical Sleep Needs
Group	Amount of Sleep Needed
Infants	About 16 hours per day of sleep
Babies and toddlers	From 6 months to 3 years: between 10 and 14 hours per day. Infants and young children generally get their sleep from a combination of nighttime sleep and naps.
Children	Ages 3 to 6: between 10 and 12 hours of sleep Ages 6 to 9: about 10 hours of sleep Ages 9 to 12: about 9 hours of sleep
Teenagers	About 9 hours of sleep per night. Teens have trouble getting enough sleep not only because of their busy schedules,but also because they are biologically programmed to want to stay up later and sleep later in the morning, which usually doesn’t mesh with school schedules
Adults	For most adults, 7 to 8 hours a night appears to be the best amount of sleep.
Older adults	Older adults are also thought to need 7-8 hours of sleep. However, this sleep may be for shorter time spans, is lighter than a younger adult’s, and may include a nap during the day.
Pregnant women	During pregnancy, women may need a few more hours of sleep per night, or find that they need small catnaps during the day.

Sleep stages: the sleep cycle

• Stage 1 (Drowsiness) - Stage 1 lasts just five or ten minutes. Eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.
• Stage 2 (Light Sleep) - Eye movements stop, heart rate slows, and body temperature decreases.
• Stages 3 & 4 (Deep Sleep) - You’re difficult to awaken,and if you are awakened, you do not adjust immediately and often feel groggy and disoriented for several minutes. Deep sleep allows the brain to go on a little vacation needed to restore the energy we expend during our waking hours. Blood flow decreases to the brain in this stage, and redirects itself towards the muscles, restoring physical energy. Research also shows that immune functions increase during deep sleep.
• REM sleep (Dream Sleep) – At about 70 to 90 minutes into your sleep cycle, you enter REM sleep. You usually have three to five REM episodes per night. This stage is associated with processing emotions, retaining memories and relieving stress. Breathing is rapid, irregular and shallow, the heart rate increases,blood pressure rises, males may have penile erections, and females may have clitoral enlargement.

Getting the sleep you need

How can you make sure you get the sleep you need? A few extra hours here and there if you are sleep deprived might make you feel better for a short time. But it won’t get you the quality sleep you need for the best health. To consistently meet sleep requirements for both deep sleep and REM sleep, you need to set the stage for good sleep on a daily basis.
This involves:

• improving your daytime habits
• creating a better sleep environment
• avoiding food and drink that might interfere with sleep
• developing a good bedtime routine
  

The Titanic Disaster

• The ill-fated White Star liner RMS Titanic struck an iceberg and sank on her maiden voyage across the Atlantic. Take a look at the luxury the passengers saw when they hopped on board.

• The Titanic on her first and last voyage in 1912. After leaving Queenstown (now Cobh), Ireland, the ship struck an iceberg

• Though billed as "unsinkable," the Titanic was no match for the icebergs off the coast of Newfoundland. News of the sensational wreck spread quickly.

• The front page of the St. Louis Post-Dispatch of April 16, 1912, featured reports on the Titanic. The paper gives the death toll as 1302 and survivor count at 868. Later figures were 1517 dead and 706 survivors.

• In 1985, using vehicles like the Mir 2 submersible that lights this scene, the Titanic wreckage was discovered. This shows the bow railing, which sits up on the anchor crane of the ship's foredeck.

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World's Smallest Fighter Plane - Unusual

General characteristics :-
Crew: 1
Length: 14 ft 10 in (4.5 m)
Wingspan: 21 ft 1 in (6.4 m)
Height: 8 ft 3 in (2.5 m)
Wing area: 90 ft² (8.3 m²)
Empty weight: 3,740 lb (1,696 kg)
Loaded weight: 4,550 lb (2,063 kg)
Max takeoff weight: lb (kg)
Powerplant: 1× Westinghouse XJ34-WE-22 turbojet, 3,000 lbf (13.3 kN)

Performance :-
Maximum speed: 664 mph (1,069 km/h)
Service ceiling 48,000 ft (14,630 m)
Rate of climb: 12,500 ft/min (3,810 m/min)
Wing loading: 51 lb/ft² (247 kg/m²)
Thrust/weight: 0.66

Armament :-
4x 0.50 in (12.7 mm) M2 Browning machine gun

This unusual fighter plane McDonnell XF-85 Goblin was designed to meet a USAAF requirement for a single-seat "parasite" escort fighter that could be carried by a large bomber. Development of two prototypes was ordered in March 1947. The resulting design was entirely the product of design constraints, which required it to fit into the bomb bay of a B-36 (although it was actually tested under a B-29). The B-36 was the intended mother ship that would carry as many as three Goblins.

A tiny, short fuselage was fitted with low/mid-set foldable swept wings, of 21 ft 1.5 in (6.44 m) span. It was powered by a Westinghouse J34-WE-7 turbojet, of 3,000 lb. (1,361 kg) thrust. There was no landing gear except for emergency skids. The fighter was intended to return to the parent aircraft and dock with a trapeze, by means of a retracting hook.

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Would you pay $64,950 for a bed?

While a lot of people's jaws would drop if asked whether they would pay $64,950 for a bed, there are others out there who would answer affirmatively -- even outside the typical luxury-purchase crowd. The luxury mattress industry has capitalized on the recent healthy-living trend and put to rest the idea that a good night's sleep isn't critical to well-being. Couple that with a few other factors -- like the deafening groans of affluent, aching agesters -- and you open up a market for top-of-the-line mattresses that cost more than most cars.The particular bed causing all this commotion is the Vividus bed, made by a Swedish-based company called Hästens. The company's ads daringly ask people how much they're willing to spend to enjoy years and years of blissful shuteye. If $64,950 is a little pricey, someone can scale back and try out one of their less expensive models like the popular 2000T, which will only set you back about a third of the amount.

Each customized Hästens' Vividus mattress is created by hand and takes between 140 and 160 man-hours to complete. The frame alone takes a week to create, and is made from slowly growing arctic pine and oiled oak. Hand-selected horsehairs are another of the all-natural ingredients in each Vividus, and they play an important role. The hollow horsehairs in the mattress help keep air flowing and moisture levels to a minimum. The beds also contain cotton, wool, flax, down and 10-turn steel springs. Hästens, which was founded in 1852, says its experience and high-quality artisanship, including the patented bedspring system, contribute to the beds' impressive signature feel.

More Really Expensive Mattresses

For people looking to shell out more than a couple of grand on a bed, different companies offer a range of models along a sliding scale of prices. Magniflex of Italy is one available luxury brand; Hollandia of Israel is another.

The Magniflex Platinum sets cost
$90,000 the mattress and foundation.

Magniflex's priciest mattress sets are part of their Platinum Collection, and they not only surpass the price of their Gold Collection mattress sets (which feature 22-karat gold thread woven into the cover), they also top the Vividus in price. If you want to snuggle up on a Magniflex Platinum queen-size mattress, you'll be spending a whopping $75,000 [source: Sarreal]. Looking for something a little larger? For the king-size platinum, you'll need to shell out a record-breaking $90,000. These custom-designed, eco-friendly, weight-sensing memory foam mattresses are said to have design features which regulate temperature and beat away bugs, critters, odors and even stress. Want a matching ergonomic Platinum pillow? That'll be another two grand. The ELITE SAFE-T bed by Hollandia International not
only delivers a great night's sleep, it can also spare you
from ever getting popcorn butter and candy wrappers
stuck on the bottom of your shoes at the movies again.

Althought Hollandia's wares are a little bit cheaper than those of its competitors, it's not exactly slouching off either. For $35,000 you can purchase their Elite king-size bed, part of their Platinum-Luxe Advanced Sleep Systems Series [source: Ponto]. Don't think you're getting just a really fancy mattress in this deal though. You'll also be taking home a retractable HDTV flat screen TV and a surround sound home theatre system -- complete with a DVD/CD changer and an iPod docking station. And for a small additional fee -- if you had any money left over after buying this extravagant entertainment-enabled bed -- you can stash that spare cash right inside a safe installed beneath the mattress.

How Tsunamis Work

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On December 26, 2004, a massive underwater earthquake off the coast of Indonesia's Sumatra Island rattled the Earth in its orbit. The quake, measuring 9.0 on the Richter scale, was the largest one since 1964. Dozens of aftershocks with magnitudes of 5.0 or higher occurred in the following days. But the most powerful and destructive aftermath of this devastating earthquake was the tsunami that it caused. The death toll reached higher than 220,000, and many communities suffered devastating property damage

Introduction:

The word "tsunami" comes from the Japanese words tsu (harbor) and nami (waves). A tsunami is a wave or series of waves in the ocean that can be hundreds of miles long and have been known to reach heights of up to 34 ft (10.5 m). These "walls of water" travel as fast or faster than a commercial jet. The massive December 26, 2004 tsunami traveled 375 miles (600 km) in 75 minutes. That's 300 mph (480 kph). These walls of water are capable of inflicting massive damage along coastal lands.

The Birth of a Tsunami:

The most common causes of tsunamis are underwater earthquakes. To understand underwater earthquakes, you must first understand plate tectonics. The theory of plate tectonics suggests that the lithosphere, or top layer of the Earth, is made up of a series of huge plates. These plates make up the continents and seafloor. They rest on an underlying viscous layer called the asthenosphere.
Think of a pie cut into eight slices. The pie crust would be the lithosphere and the hot, sticky pie filling underneath would be the asthenosphere. On the Earth, these plates are constantly in motion, moving along each other at a speed of 1 to 2 inches (2.5-5 cm) per year. The movement occurs most dramatically along fault lines (where the pie is cut). These motions are capable of producing earthquakes and volcanism, which, when they occur at the bottom of the ocean, are two possible sources of tsunamis.

When two plates come into contact at a region known as a plate boundary, a heavier plate can slip under a lighter one. This is called subduction. Underwater subduction often leaves enormous "handprints" in the form of deep ocean trenches along the seafloor.
In some cases of subduction, part of the seafloor connected to the lighter plate may "snap up" suddenly due to pressure from the sinking plate. This results in an earthquake. The focus of the earthquake is the point within the Earth where the rupture first occurs, rocks break and the first seismic waves are generated. The epicenter is the point on the seafloor directly above the focus.
When this piece of the plate snaps up and sends tons of rock shooting upward with tremendous force, the energy of that force is transferred to the water. The energy pushes the water upward above normal sea level. This is the birth of a tsunami. The earthquake that generated the December 26, 2004, tsunami in the Indian Ocean was a 9.0 on the Richter scale -- one of the biggest in recorded history.
Hitting the Water

Once the water has been pushed upward, gravity acts on it, forcing the energy out horizontally along the surface of the water. It's sort of the same ripple effect you get from throwing a pebble in the water, but in reverse: The energy is generated by a force moving out of rather than into the water. The energy then moves through the depths of the water and away from the initial disturbance.
The tremendous force created by the seismic disturbance generates the tsunami's incredible speed. The actual speed of the tsunami is calculated by measuring the water depth at a point in time when the tsunami passes by. The speed is the square root of the product of acceleration of gravity and the quantity of water depth, or:
t = square root (g x d)
t = tsunami speed in meters per second
g = acceleration of gravity (32 feet/10 meters per second/per second)
d = quantity of water depth

A tsunami's ability to maintain speed is directly influenced by the depth of the water. A tsunami moves faster in deeper water and slower in shallower water. So unlike a normal wave, the driving energy of a tsunami moves through the water as opposed to on top of it. As a result, as a tsunami moves though deep water at hundreds of miles an hour, it is barely noticeable above the waterline. A tsunami is typically no more than 3 feet (1 meter) high until it gets close to shore.
Once a tsunami gets close to shore, it takes its more recognizable and deadly form.

When a tsunami reaches land, it hits shallower water. The shallow water and coastal land acts to compress the energy traveling through the water. This starts the transformation of the tsunami.

2004 Tsunami

On December 26, 2004, the world's most powerful earthquake in more than 40 years struck deep under the Indian Ocean off the west coast of Sumatra, triggering a massive tsunami. One of the things that made this event particularly destructive is that the tsunamis struck relatively well-populated areas in the middle of the tourist-packed holiday season. Here is a timeline of the disaster:
12:59 am - A massive 9.0 earthquake occurs in the Indian Ocean off Sumatra, Indonesia. The quake is so large it is felt in the neighboring countries of Thailand, Malaysia and Singapore. Huge buildings in the Thai capital of Bangkok shake under the force of the earthquake and its aftershocks. Bangkok is 1,242 miles (nearly 2,000 km) from where the earthquake took place.
1:07 am - After the quake, stations in Australia alert the NOAA Pacific Tsunami Warning Center of the earthquake and the potential tsunami threat. There are widely conflicting reports from different sources about the size of the quake. Different reports put the earthquake at magnitudes varying between 6.6 and 8.9. At the same time, an Indonesian radio station reports the death of nine villagers as the result of a tidal wave.

2:27 am - The massive waves hit Kalmunai, Sri Lanka.
2:30 am - Kattankudy is hit. By now, almost the entire east coast of Sri Lanka is under 9 feet (2.7 meters) of water.
2:40 am - Over the next 15 minutes, Batticaloa, Mullaitivu and Trincomalee, Sri Lanka, are hit. Yala, Thailand, is also struck by the tsunami. Though it has not yet been reported, more than 15,000 people have died.
2:57 am - News wire services release the first report: "Earthquake sets off big waves." Reports of heavy damage and fatalities began to come in from Thailand's Phukit resort area. The official death toll is still nine. All reports are unclear, and the numbers are unconfirmed.

3:00 am - An AFP news correspondent in Colombo, Sri Lanka, gets a phone call from reporters in Trinco: "The sea is coming in." In the same moment, Valvettiturai and Hambantota are hit. Almost 7,000 people are washed out to sea.
3:15 am - A Washington Post correspondent reports a tsunami hitting Weligama, Sri Lanka. The Sri Lankan provinces of Matara, Galle and Panadura are also hit. Another 5,000 people die.
3:20 am - Loaded with European tourists, the Sri Lankan resort Rae of Kalutara is hit. Satellite imagery reveals the water reaching 500 yards (460 meters) in from the shore line.
3:30 am - The AFP news correspondent in Colombo gets a call from Matara indicating that a second round of waves is coming. Waves hit the Indian coast. PTWC begins getting wire reports from the Internet about Sri Lankan casualties. Negombo, Sri Lanka, is hit.
3:46 am - AFP news reports massive casualties and numbers of homeless in Sri Lanka.
4:11 am - Rapidly rising water levels in India damage the coastline. Some small tremors are felt.
5:00 am - PTWC advises the U.S. Pacific Command in Hawaii of the potential threat of more tsunamis in the western Indian Ocean.
5:13 am - Sri Lanka deploys the military and asks India for help.
5:41 am - The Prime Minister of Thailand orders the evacuation of three major provinces, including Phukit.
6:09 am - In a few hours, the tsunami has all but crossed the ocean, flooding Male, the capitol of Maldives.
7:15 am - The PTWC advises the U.S. State Department on the continuing threat of tsunamis in Madagascar and Africa. In the next few hours, organized relief efforts begin.

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How Rainbows Work

Introduction:

Rainbows are one of the most beautiful spectacles nature has to offer -- so beautiful, in fact, that they've inspired countless fairy tales, songs and legends. It's a good bet that most of the artists behind these tales were totally mystified by the rainbow phenomenon -- just like most people are today.

But the science of rainbows is really very simple. It's just basic optics! In this article, we'll find out how rain and the sun align to put color in the sky.

Light Bends

The fundamental process at work in a rainbow is refraction -- the "bending" of light. Light bends -- or more accurately, changes directions -- when it travels from one medium to another. This happens because light travels at different speeds in different mediums.

Making A Rainbow

An individual raindrop has a different shape and consistency than a glass prism, but it affects light in a similar way. When white sunlight hits a collection of raindrops at a fairly low angle, you can see the component colors red, orange, yellow, green, blue, indigo and violet -- a rainbow. For simplicity's sake, we'll only look at red and violet, the colors of light on the ends of the visible light spectrum.

The diagram below shows what happens when the sunlight hits on individual raindrop.

When the white light passes from air into the drop of water, the component colors of light slow down to different speeds depending on their frequency. The violet light bends at a relatively sharp angle when it enters the raindrop. At the right-hand side of the drop, some of the light passes back out into the air, and the rest is reflected backward. Some of the reflected light passes out of the left side of the drop, bending as it moves into the air again.

In this way, each individual raindrop disperses white sunlight into its component colors. So why do we see wide bands of color, as if different rainy areas were dispersing a different single color? Because we only see one color from each raindrop. You can see how this works in the diagram below.

When raindrop A disperses light, only the red light exits at the correct angle to travel to the observer's eyes. The other colored beams exit at a lower angle, so the observer doesn't see them. The sunlight will hit all the surrounding raindrops in the same way, so they will all bounce red light onto the observer.

Raindrop B is much lower in the sky, so it doesn't bounce red light to the observer. At its height, the violet light exits at the correct angle to travel to the observer's eye. All the drops surrounding raindrop B bounce light in the same way. The raindrops in between A and B all bounce different colors of light to the observer, so the observer sees the full color spectrum. If you were up above the rain, you would see the rainbow as a full circle, because the light would bounce back from all around you. On the ground, we see the arc of the rainbow that is visible above the horizon.

Sometimes you see a double rainbow -- a sharp rainbow with a fainter rainbow on top of it. The fainter rainbow is produced in the same way as the sharper rainbow, but instead of the light reflecting once inside the raindrop, it's reflected twice. As a result of this double reflection, the light exits the raindrop at a different angle, so we see it higher up. If you look carefully, you'll see that the colors in the second rainbow are in the reverse order of the primary rainbow.

And that's really all there is to rainbows. Light and water happen to combine in just the right way to paint a beautiful natural picture.