🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 27 (from laksa187)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa027.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.wakehealth.edu/specialty/s/sleep-medicine/sleep-explained\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.wakehealth.edu/specialty/s/sleep-medicine/sleep-explained\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained","crawl_time":1775485978,"first_indexed_time":1646807600,"http_code":200,"src_unparsed":"edu,wakehealth!www,\/specialty\/s\/sleep-medicine\/sleep-explained s443","src_root_hash":"390497234352740027","history_drop_reason":null,"meta_title":"Sleep Explained | Atrium Health Wake Forest Baptist","meta_descriptions":["Learn about sleep: what it is, why it is important, and what to do if you have trouble getting to sleep or staying asleep."],"attrs_boilerpipe_text":"What Is Sleep?\nSleep is a period of rest. It consists of REM and Non-REM sleep, 2 distinct states that alternate in cycles and reflect differing levels of brain nerve cell activity.\nNon-Rapid Eye Movement (Non-REM) Sleep\nNon-REM (or NREM) sleep is also termed quiet sleep. Non-REM is divided into 3 stages of progression and with each descending stage, awakening becomes more difficult.\nRapid Eye Movement (REM) Sleep\nDuring REM sleep the brain is highly active. This stage is called active sleep. Most vivid dreams occur in REM sleep. In REM sleep, brain activity is comparable to that in waking, but the muscles are virtually immobilized, which prevents people from acting out their dreams. Except for vital organs like lungs and heart, the only muscles not immobilized during REM are the eye muscles. REM sleep may be critical for learning and for day-to-day mood regulation. When people are sleep-deprived, their brains must work harder than when they are well rested.\nThe REM\/Non-REM Cycle\nThe cycle between quiet (Non-REM) and active (REM) sleep generally follows this pattern:\nAfter about 90 minutes of Non-REM sleep, eyes move rapidly behind closed lids, giving rise to REM sleep.\nAs sleep progresses the Non-REM\/REM cycle repeats.\nWith each cycle, Non-REM sleep becomes progressively lighter, and REM sleep becomes progressively longer, lasting from a few minutes early in sleep to perhaps an hour at the end of the sleep episode.\nWhy is Sleep Important?\nSleep isn’t just a time when your brain and body shut down. Your brain and body accomplish important tasks during sleep that help you stay healthy and function better when you’re awake.\nGetting enough sleep helps you think more clearly and react more quickly. During sleep, your body produces hormones that help repair cells and tissues and fight off illness.\nNot getting enough sleep can be dangerous, not only affecting your performance, but your health and mood, too. Studies show that lack of sleep may cause you to:\nHave a slower response time\nTake more risks or make unwise decisions\nBe irritable\nBehave poorly\nHave trouble with relationships\nBecome depressed more easily\nHave high blood pressure, heart disease, diabetes and other medical conditions\nBecome overweight\nHow Much Sleep Do I Need?\nHow much sleep you need depends on your age. Here are standard daily (or nightly) guidelines:\nNewborns: 16–18 hours\nPreschoolers: 11–12 hours\nSchool-aged children and teens: At least 10 hours\nAdults: 7–8 hours\nYou probably have heard of a biological clock which governs growth, reproductive cycles and aging. There are also bodily rhythms, known as circadian rhythms, which are controlled by a biological clock and work on a daily time scale.\nYou might have already noticed in yourself or in others that sleepiness doesn't just keep increasing as it gets later. Rather, the drive for sleep follows a cycle, and the body is ready for sleep and for wakefulness at different times of the day.\nHow to Get to Sleep\nIf you have a hard time getting to sleep, try these tips:\nMaintain a regular sleep schedule. Go to bed and wake up at the same time every day.\nRelax before bed. Make it part of your bedtime routine.\nTake a hot bath before bed.\nMaintain a cool temperature in your bedroom.\nRemove sleep distractions from your bedroom, such as TV, noises or bright lights.\nExercise no later than 2–3 hours before going to bed.\nAvoid caffeine and nicotine.\nAvoid alcohol before bed. While alcohol can help you get to sleep, it doesn’t help you stay asleep.\nDon’t eat or drink too much before bed so your sleep isn’t disturbed by indigestion or the need to urinate.\nLimit naps to no more than 1 hour — and don’t nap after 3 pm.\nGet at least 30 minutes of natural sunlight each day. Daylight helps regulate sleep patterns.\nDon’t lie in bed awake. Get up and do some relaxing activity until you feel like sleeping.\nSleep Disorders\nYou may have a sleep disorder if it’s hard for you to fall asleep or stay asleep at night, or if you wake up feeling tired or feel exhausted during the day.\nCommon sleep disorders are:\nInsomnia\nSleep apnea\nRestless leg syndrome\nNarcolepsy\nIf you continuously have trouble falling asleep, staying asleep, or have excessive sleepiness during the day, talk to your health care provider or\nrequest an appointment\nwith one of our sleep specialists.","attrs_markdown":"[Skip navigation](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n\n- [Atrium Health Wake Forest Baptist](https:\/\/www.wakehealth.edu\/)\n- [School of Medicine](https:\/\/school.wakehealth.edu\/)\n- [Explore Our System](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n  - [Brenner Children's Hospital](https:\/\/www.wakehealth.edu\/locations\/hospitals\/brenner-childrens)\n  - [Comprehensive Cancer Center](https:\/\/www.wakehealth.edu\/locations\/facilities\/comprehensive-cancer-center)\n  - Network Hospitals\n    - [Davie Medical Center](https:\/\/www.wakehealth.edu\/locations\/hospitals\/davie-medical-center)\n    - [High Point Medical Center](https:\/\/www.wakehealth.edu\/locations\/hospitals\/high-point-medical-center)\n    - [Lexington Medical Center](https:\/\/www.wakehealth.edu\/locations\/hospitals\/lexington-medical-center)\n    - [Wilkes Medical Center](https:\/\/www.wakehealth.edu\/locations\/hospitals\/wilkes-medical-center)\n\n[![Atrium Health Wake Forest Baptist](https:\/\/cdn.atriumhealth.org\/-\/media\/wakeforest\/clinical\/images\/logos-and-signatures\/header-logo.png?mw=1200&rev=d9a290ded17d487cb53a73fff72ef325&hash=147F8AF89A1EA2F7EC956C2EA5FCF0AE)](https:\/\/www.wakehealth.edu\/ \"Atrium Health Wake Forest Baptist\")\n\n- [Pay My Bill](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/billing-and-insurance\/pay-my-bill)\n- [Clinical Trials](https:\/\/beinvolved.atriumhealth.org\/)\n- [Careers](https:\/\/www.wakehealth.edu\/about-us\/careers)\n- [Giving](https:\/\/giving.wakehealth.edu\/)\n\n[Sitemap](https:\/\/www.wakehealth.edu\/sitemap-html \"Sitemap\")\n\n- [Find a Provider](https:\/\/www.wakehealth.edu\/find-a-provider)\n- [Get Care](https:\/\/www.wakehealth.edu\/get-care)\n- [Specialties, Conditions and Treatments](https:\/\/www.wakehealth.edu\/specialties-conditions-and-treatment-search)\n- [Locations](https:\/\/www.wakehealth.edu\/find-a-location)\n- [Patient and Family Resources](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n  - - [Preparing for Your Visit](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/preparing-for-your-visit)\n      - [Visiting Davie Medical Center](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/preparing-for-your-visit\/davie-medical-center)\n      - [Visiting High Point Medical Center](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/preparing-for-your-visit\/high-point-medical-center)\n      - [Visiting Lexington Medical Center](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/preparing-for-your-visit\/lexington-medical-center)\n      - [Visiting Wilkes Medical Center](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/preparing-for-your-visit\/wilkes-medical-center)\n    - [Services and Amenities](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities)\n      - [Get Immediate Virtual Care](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/immediate-virtual-care)\n      - [Medical Records](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/medical-records)\n      - [MyAtriumHealth](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/myatriumhealth)\n      - [Telehealth Primary Care](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/telehealth-primary-care)\n  - - [Philanthropy](https:\/\/www.wakehealth.edu\/about-us\/philanthropy)\n    - [Download 2019 STATs](https:\/\/www.wakehealth.edu\/-\/media\/WakeForest\/Clinical\/Files\/About-Us\/2019FactBook.pdf)\n    - [Quality and Awards](https:\/\/www.wakehealth.edu\/about-us\/quality-and-awards)\n    - [Volunteer Services](https:\/\/www.wakehealth.edu\/about-us\/volunteer-services)\n    - [Contact Us](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/contact-us)\n    - [Safety Information and Patient Rights](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/safety-information-and-patient-rights)\n    - [Support, Counseling and Continuing Care](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/support-counseling-and-continuing-care)\n    - [Health and Wellness](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/health-and-wellness)\n      - [Life Support Education](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/health-and-wellness\/life-support-education)\n  - - [Serving Our Communities](https:\/\/www.wakehealth.edu\/about-us\/serving-our-communities)\n    - [Needs Assessments and Implementation Report](https:\/\/www.wakehealth.edu\/about-us\/serving-our-communities\/needs-assessments-and-implementation-reports)\n    - [Community Resources](https:\/\/www.atriumhealthcommunityresourcehub.org\/)\n  - [Find More Resources](https:\/\/www.wakehealth.edu\/patient-and-family-resources)\n- [MyAtriumHealth](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n  - MyAtriumHealth [Sign In](https:\/\/my.atriumhealth.org\/MyAtriumHealth\/Authentication\/Login)\n    \n    Your MyAtriumHealth patient portal is a free, simple and secure way to help you better access the information you need to manage your care.\n    \n    Looking for myWakeHealth? [Learn more about your portal transition](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/myatriumhealth).\n\n- Schedule an Appointment\n  [888-716-9253 (toll-free)](tel:8887169253)\n- [Find a Provider](https:\/\/www.wakehealth.edu\/find-a-provider)\n- [Get Care](https:\/\/www.wakehealth.edu\/get-care)\n- [Specialties, Conditions and Treatments](https:\/\/www.wakehealth.edu\/specialties-conditions-and-treatment-search)\n- [Locations](https:\/\/www.wakehealth.edu\/find-a-location)\n- [Patient and Family Resources](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n  - [Back](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n  - [Preparing for Your Visit](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/preparing-for-your-visit)\n    - [Visiting Davie Medical Center](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/preparing-for-your-visit\/davie-medical-center)\n    - [Visiting High Point Medical Center](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/preparing-for-your-visit\/high-point-medical-center)\n    - [Visiting Lexington Medical Center](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/preparing-for-your-visit\/lexington-medical-center)\n    - [Visiting Wilkes Medical Center](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/preparing-for-your-visit\/wilkes-medical-center)\n  - [Services and Amenities](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities)\n    - [Get Immediate Virtual Care](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/immediate-virtual-care)\n    - [Medical Records](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/medical-records)\n    - [MyAtriumHealth](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/myatriumhealth)\n    - [Telehealth Primary Care](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/telehealth-primary-care)\n  - [Philanthropy](https:\/\/www.wakehealth.edu\/about-us\/philanthropy)\n  - [Download 2019 STATs](https:\/\/www.wakehealth.edu\/-\/media\/WakeForest\/Clinical\/Files\/About-Us\/2019FactBook.pdf)\n  - [Quality and Awards](https:\/\/www.wakehealth.edu\/about-us\/quality-and-awards)\n  - [Volunteer Services](https:\/\/www.wakehealth.edu\/about-us\/volunteer-services)\n  - [Contact Us](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/contact-us)\n  - [Safety Information and Patient Rights](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/safety-information-and-patient-rights)\n  - [Support, Counseling and Continuing Care](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/support-counseling-and-continuing-care)\n  - [Health and Wellness](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/health-and-wellness)\n    - [Life Support Education](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/health-and-wellness\/life-support-education)\n  - [Serving Our Communities](https:\/\/www.wakehealth.edu\/about-us\/serving-our-communities)\n  - [Needs Assessments and Implementation Report](https:\/\/www.wakehealth.edu\/about-us\/serving-our-communities\/needs-assessments-and-implementation-reports)\n  - [Community Resources](https:\/\/www.atriumhealthcommunityresourcehub.org\/)\n  - [Find More Resources](https:\/\/www.wakehealth.edu\/patient-and-family-resources)\n- [MyAtriumHealth](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n  - [Back](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n  - ## MyAtriumHealth\n    [Sign In](https:\/\/my.atriumhealth.org\/MyAtriumHealth\/Authentication\/Login)\n    \n    Your MyAtriumHealth patient portal is a free, simple and secure way to help you better access the information you need to manage your care.\n    \n    Looking for myWakeHealth? [Learn more about your portal transition](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/myatriumhealth).\n- [Pay My Bill](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/billing-and-insurance\/pay-my-bill)\n- [Clinical Trials](https:\/\/beinvolved.atriumhealth.org\/)\n- [Careers](https:\/\/www.wakehealth.edu\/about-us\/careers)\n- [Giving](https:\/\/giving.wakehealth.edu\/)\n- [Atrium Health Wake Forest Baptist](https:\/\/www.wakehealth.edu\/)\n- [School of Medicine](https:\/\/school.wakehealth.edu\/)\n- [Explore Our System](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n  - [Back](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n  - [Brenner Children's Hospital](https:\/\/www.wakehealth.edu\/locations\/hospitals\/brenner-childrens)\n  - [Comprehensive Cancer Center](https:\/\/www.wakehealth.edu\/locations\/facilities\/comprehensive-cancer-center)\n  - [Network Hospitals](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n    - [Back](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained)\n    - [Davie Medical Center](https:\/\/www.wakehealth.edu\/locations\/hospitals\/davie-medical-center)\n    - [High Point Medical Center](https:\/\/www.wakehealth.edu\/locations\/hospitals\/high-point-medical-center)\n    - [Lexington Medical Center](https:\/\/www.wakehealth.edu\/locations\/hospitals\/lexington-medical-center)\n    - [Wilkes Medical Center](https:\/\/www.wakehealth.edu\/locations\/hospitals\/wilkes-medical-center)\n\n[Menu](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained#primary-nav)\n\n[![Atrium Health Wake Forest Baptist](https:\/\/cdn.atriumhealth.org\/-\/media\/wakeforest\/clinical\/images\/logos-and-signatures\/header-logo.png?mw=1200&rev=d9a290ded17d487cb53a73fff72ef325&hash=147F8AF89A1EA2F7EC956C2EA5FCF0AE)](https:\/\/www.wakehealth.edu\/)\n\n[Search](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine\/sleep-explained#nav-search)\n\nhttps:\/\/atriumhealthproduction2e3o79eek.orghipaa.coveo.com\n\n- [Home](https:\/\/www.wakehealth.edu\/)\n- [Sleep Medicine](https:\/\/www.wakehealth.edu\/specialty\/s\/sleep-medicine)\n- Sleep Explained\n\n# Sleep Explained\n## What Is Sleep?\nSleep is a period of rest. It consists of REM and Non-REM sleep, 2 distinct states that alternate in cycles and reflect differing levels of brain nerve cell activity.\n\n**Non-Rapid Eye Movement (Non-REM) Sleep**  \n Non-REM (or NREM) sleep is also termed quiet sleep. Non-REM is divided into 3 stages of progression and with each descending stage, awakening becomes more difficult.\n\n**Rapid Eye Movement (REM) Sleep**  \n During REM sleep the brain is highly active. This stage is called active sleep. Most vivid dreams occur in REM sleep. In REM sleep, brain activity is comparable to that in waking, but the muscles are virtually immobilized, which prevents people from acting out their dreams. Except for vital organs like lungs and heart, the only muscles not immobilized during REM are the eye muscles. REM sleep may be critical for learning and for day-to-day mood regulation. When people are sleep-deprived, their brains must work harder than when they are well rested.\n\n**The REM\/Non-REM Cycle**  \n The cycle between quiet (Non-REM) and active (REM) sleep generally follows this pattern:\n\n- After about 90 minutes of Non-REM sleep, eyes move rapidly behind closed lids, giving rise to REM sleep.\n- As sleep progresses the Non-REM\/REM cycle repeats.\n- With each cycle, Non-REM sleep becomes progressively lighter, and REM sleep becomes progressively longer, lasting from a few minutes early in sleep to perhaps an hour at the end of the sleep episode.\n## Why is Sleep Important?\nSleep isn’t just a time when your brain and body shut down. Your brain and body accomplish important tasks during sleep that help you stay healthy and function better when you’re awake.\n\nGetting enough sleep helps you think more clearly and react more quickly. During sleep, your body produces hormones that help repair cells and tissues and fight off illness.\n\nNot getting enough sleep can be dangerous, not only affecting your performance, but your health and mood, too. Studies show that lack of sleep may cause you to:\n\n- Have a slower response time\n- Take more risks or make unwise decisions\n- Be irritable\n- Behave poorly\n- Have trouble with relationships\n- Become depressed more easily\n- Have high blood pressure, heart disease, diabetes and other medical conditions\n- Become overweight\n## How Much Sleep Do I Need?\nHow much sleep you need depends on your age. Here are standard daily (or nightly) guidelines:\n\n- Newborns: 16–18 hours\n- Preschoolers: 11–12 hours\n- School-aged children and teens: At least 10 hours\n- Adults: 7–8 hours\n\nYou probably have heard of a biological clock which governs growth, reproductive cycles and aging. There are also bodily rhythms, known as circadian rhythms, which are controlled by a biological clock and work on a daily time scale.\n\nYou might have already noticed in yourself or in others that sleepiness doesn't just keep increasing as it gets later. Rather, the drive for sleep follows a cycle, and the body is ready for sleep and for wakefulness at different times of the day.\n\n## How to Get to Sleep\nIf you have a hard time getting to sleep, try these tips:\n\n- Maintain a regular sleep schedule. Go to bed and wake up at the same time every day.\n- Relax before bed. Make it part of your bedtime routine.\n- Take a hot bath before bed.\n- Maintain a cool temperature in your bedroom.\n- Remove sleep distractions from your bedroom, such as TV, noises or bright lights.\n- Exercise no later than 2–3 hours before going to bed.\n- Avoid caffeine and nicotine.\n- Avoid alcohol before bed. While alcohol can help you get to sleep, it doesn’t help you stay asleep.\n- Don’t eat or drink too much before bed so your sleep isn’t disturbed by indigestion or the need to urinate.\n- Limit naps to no more than 1 hour — and don’t nap after 3 pm.\n- Get at least 30 minutes of natural sunlight each day. Daylight helps regulate sleep patterns.\n- Don’t lie in bed awake. Get up and do some relaxing activity until you feel like sleeping.\n## Sleep Disorders\nYou may have a sleep disorder if it’s hard for you to fall asleep or stay asleep at night, or if you wake up feeling tired or feel exhausted during the day.\n\nCommon sleep disorders are:\n\n- [Insomnia](https:\/\/www.wakehealth.edu\/condition\/i\/insomnia)\n- [Sleep apnea](https:\/\/www.wakehealth.edu\/condition\/s\/sleep-apnea)\n- [Restless leg syndrome](https:\/\/www.wakehealth.edu\/condition\/r\/restless-leg-syndrome)\n- [Narcolepsy](https:\/\/www.wakehealth.edu\/condition\/n\/narcolepsy)\n\nIf you continuously have trouble falling asleep, staying asleep, or have excessive sleepiness during the day, talk to your health care provider or [request an appointment](https:\/\/www.wakehealth.edu\/appointments) with one of our sleep specialists.\n\n### Appointments\n**New Patients**  \n [336-716-WAKE](tel:336-716-9253 \"336-716-9253\") (9253)  \n [888-716-9253](tel:888-716-9253 \"888-716-9253\") (toll-free)  \n   \n **Existing Patients**  \n Contact [your clinic](https:\/\/www.wakehealth.edu\/find-a-location) directly.\n\n[Request an Appointment](https:\/\/www.wakehealth.edu\/appointments \"Request an Appointment\")\n\nConnect With Us\n\n[![Atrium Health Wake Forest Baptist](https:\/\/cdn.atriumhealth.org\/-\/media\/wakeforest\/clinical\/images\/logos-and-signatures\/footer-logo.png?mw=1200&rev=840fe909c8de4fba8d8146a714eb797d&hash=D2C3F15C3D21922B840325DCFD5B99F0)](https:\/\/www.wakehealth.edu\/ \"Atrium Health Wake Forest Baptist\")\n\nWake Forest Baptist does not discriminate on the basis of race, color, religion, national origin, age, sex, sexual orientation, gender identity, gender expression, disability or source of payment.\n\n[Notice of Nondiscrimination NC](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina)  \n [Notice of Nondiscrimination SC](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-south-carolina)\n\n- [About Us](https:\/\/www.wakehealth.edu\/about-us)\n- [Newsroom](https:\/\/newsroom.wakehealth.edu\/)\n- [Careers](https:\/\/www.wakehealth.edu\/about-us\/careers)\n- [Training Programs](https:\/\/www.wakehealth.edu\/about-us\/training-programs)\n- [Calendar](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/calendar)\n- [Advocate Health](https:\/\/www.advocatehealth.org\/)\n\n- [Get Estimate](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/billing-and-insurance\/your-health-care-costs)\n- [Investor Relations](https:\/\/www.advocatehealth.org\/investor-relations)\n- [Serving Our Communities](https:\/\/www.wakehealth.edu\/about-us\/serving-our-communities)\n- [Financial Assistance](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/billing-and-insurance\/financial-assistance)\n- [Price Transparency](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/billing-and-insurance\/your-health-care-costs)\n\n- [Medical Records](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/services-and-amenities\/medical-records)\n- [Online Privacy Practices](https:\/\/www.wakehealth.edu\/about-us\/our-website\/site-policies-and-statements)\n- [Annual Crime and Fire Report](https:\/\/school.wakehealth.edu\/campus-and-community-life\/campus-safety-and-security)\n- [Patient Privacy](https:\/\/atriumhealth.org\/for-patients-visitors\/privacy)\n- [Conflict of Interest](https:\/\/www.wakehealth.edu\/about-us\/conflict-of-interest)\n\n- [Employees](https:\/\/www.wakehealth.edu\/about-us\/our-website\/employees)\n- [Referring Physicians](https:\/\/www.wakehealth.edu\/referring-physicians)\n- [Volunteer Services](https:\/\/www.wakehealth.edu\/about-us\/volunteer-services)\n- [Philanthropy](https:\/\/www.wakehealth.edu\/about-us\/philanthropy)\n- [Report a Website Problem](https:\/\/www.wakehealth.edu\/about-us\/our-website\/report-a-website-problem)\n- [Contact Us](https:\/\/www.wakehealth.edu\/patient-and-family-resources\/contact-us)\n\nLanguage assistance services are available free of charge during your Wake Forest Baptist visit. Select your language to learn more.\n\n[Español](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#spanish) \\| [العربیة](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina%20#arabic) \\| [မြန်မာ](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#burmese) \\| [简体中文](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#chinese) \\| [دری](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#dari) \\| [Français](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#french) \\| [ગુજરાતી](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#gujarati) \\| [Kreyòl ayisyen](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#haitiancreole) \\| [ကညီလံာ်ခီၣ်ထံး](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#karen) \\| [한국어](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#korean) \\| [ພາສາລາວ](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#lao) \\| [नेपाली](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#nepali) \\| [Português](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#portuguese) \\| [Română](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#romanian) \\| [Русский](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#russian) \\| [Kiswahili](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#swahili) \\|[ትግሪኛ](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#tigrinya) \\| [Українська](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#ukrainian) \\| [اردو](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#urdu) \\| [Tiếng Việt](https:\/\/www.advocatehealth.org\/policies-notices\/notice-of-nondiscrimination-north-carolina#vietnamese)\n***\nDisclaimer: The information on this website is for general informational purposes only and SHOULD NOT be relied upon as a substitute for sound professional medical advice, evaluation or care from your physician or other qualified health care provider.\n\nWake Forest Baptist Health, Medical Center Boulevard, Winston-Salem, NC 27157. All Rights Reserved.","attrs_readable_markdown":"## What Is Sleep?\nSleep is a period of rest. It consists of REM and Non-REM sleep, 2 distinct states that alternate in cycles and reflect differing levels of brain nerve cell activity.\n\n**Non-Rapid Eye Movement (Non-REM) Sleep**  \n Non-REM (or NREM) sleep is also termed quiet sleep. Non-REM is divided into 3 stages of progression and with each descending stage, awakening becomes more difficult.\n\n**Rapid Eye Movement (REM) Sleep**  \n During REM sleep the brain is highly active. This stage is called active sleep. Most vivid dreams occur in REM sleep. In REM sleep, brain activity is comparable to that in waking, but the muscles are virtually immobilized, which prevents people from acting out their dreams. Except for vital organs like lungs and heart, the only muscles not immobilized during REM are the eye muscles. REM sleep may be critical for learning and for day-to-day mood regulation. When people are sleep-deprived, their brains must work harder than when they are well rested.\n\n**The REM\/Non-REM Cycle**  \n The cycle between quiet (Non-REM) and active (REM) sleep generally follows this pattern:\n\n- After about 90 minutes of Non-REM sleep, eyes move rapidly behind closed lids, giving rise to REM sleep.\n- As sleep progresses the Non-REM\/REM cycle repeats.\n- With each cycle, Non-REM sleep becomes progressively lighter, and REM sleep becomes progressively longer, lasting from a few minutes early in sleep to perhaps an hour at the end of the sleep episode.\n## Why is Sleep Important?\nSleep isn’t just a time when your brain and body shut down. Your brain and body accomplish important tasks during sleep that help you stay healthy and function better when you’re awake.\n\nGetting enough sleep helps you think more clearly and react more quickly. During sleep, your body produces hormones that help repair cells and tissues and fight off illness.\n\nNot getting enough sleep can be dangerous, not only affecting your performance, but your health and mood, too. Studies show that lack of sleep may cause you to:\n\n- Have a slower response time\n- Take more risks or make unwise decisions\n- Be irritable\n- Behave poorly\n- Have trouble with relationships\n- Become depressed more easily\n- Have high blood pressure, heart disease, diabetes and other medical conditions\n- Become overweight\n## How Much Sleep Do I Need?\nHow much sleep you need depends on your age. Here are standard daily (or nightly) guidelines:\n\n- Newborns: 16–18 hours\n- Preschoolers: 11–12 hours\n- School-aged children and teens: At least 10 hours\n- Adults: 7–8 hours\n\nYou probably have heard of a biological clock which governs growth, reproductive cycles and aging. There are also bodily rhythms, known as circadian rhythms, which are controlled by a biological clock and work on a daily time scale.\n\nYou might have already noticed in yourself or in others that sleepiness doesn't just keep increasing as it gets later. Rather, the drive for sleep follows a cycle, and the body is ready for sleep and for wakefulness at different times of the day.\n\n## How to Get to Sleep\nIf you have a hard time getting to sleep, try these tips:\n\n- Maintain a regular sleep schedule. Go to bed and wake up at the same time every day.\n- Relax before bed. Make it part of your bedtime routine.\n- Take a hot bath before bed.\n- Maintain a cool temperature in your bedroom.\n- Remove sleep distractions from your bedroom, such as TV, noises or bright lights.\n- Exercise no later than 2–3 hours before going to bed.\n- Avoid caffeine and nicotine.\n- Avoid alcohol before bed. While alcohol can help you get to sleep, it doesn’t help you stay asleep.\n- Don’t eat or drink too much before bed so your sleep isn’t disturbed by indigestion or the need to urinate.\n- Limit naps to no more than 1 hour — and don’t nap after 3 pm.\n- Get at least 30 minutes of natural sunlight each day. Daylight helps regulate sleep patterns.\n- Don’t lie in bed awake. Get up and do some relaxing activity until you feel like sleeping.\n## Sleep Disorders\nYou may have a sleep disorder if it’s hard for you to fall asleep or stay asleep at night, or if you wake up feeling tired or feel exhausted during the day.\n\nCommon sleep disorders are:\n\n- [Insomnia](https:\/\/www.wakehealth.edu\/condition\/i\/insomnia)\n- [Sleep apnea](https:\/\/www.wakehealth.edu\/condition\/s\/sleep-apnea)\n- [Restless leg syndrome](https:\/\/www.wakehealth.edu\/condition\/r\/restless-leg-syndrome)\n- [Narcolepsy](https:\/\/www.wakehealth.edu\/condition\/n\/narcolepsy)\n\nIf you continuously have trouble falling asleep, staying asleep, or have excessive sleepiness during the day, talk to your health care provider or [request an appointment](https:\/\/www.wakehealth.edu\/appointments) with one of our sleep specialists.","meta_canonical":null}

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Meta Title	Sleep Explained \| Atrium Health Wake Forest Baptist
Meta Description	Learn about sleep: what it is, why it is important, and what to do if you have trouble getting to sleep or staying asleep.
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Boilerpipe Text	What Is Sleep? Sleep is a period of rest. It consists of REM and Non-REM sleep, 2 distinct states that alternate in cycles and reflect differing levels of brain nerve cell activity. Non-Rapid Eye Movement (Non-REM) Sleep Non-REM (or NREM) sleep is also termed quiet sleep. Non-REM is divided into 3 stages of progression and with each descending stage, awakening becomes more difficult. Rapid Eye Movement (REM) Sleep During REM sleep the brain is highly active. This stage is called active sleep. Most vivid dreams occur in REM sleep. In REM sleep, brain activity is comparable to that in waking, but the muscles are virtually immobilized, which prevents people from acting out their dreams. Except for vital organs like lungs and heart, the only muscles not immobilized during REM are the eye muscles. REM sleep may be critical for learning and for day-to-day mood regulation. When people are sleep-deprived, their brains must work harder than when they are well rested. The REM/Non-REM Cycle The cycle between quiet (Non-REM) and active (REM) sleep generally follows this pattern: After about 90 minutes of Non-REM sleep, eyes move rapidly behind closed lids, giving rise to REM sleep. As sleep progresses the Non-REM/REM cycle repeats. With each cycle, Non-REM sleep becomes progressively lighter, and REM sleep becomes progressively longer, lasting from a few minutes early in sleep to perhaps an hour at the end of the sleep episode. Why is Sleep Important? Sleep isn’t just a time when your brain and body shut down. Your brain and body accomplish important tasks during sleep that help you stay healthy and function better when you’re awake. Getting enough sleep helps you think more clearly and react more quickly. During sleep, your body produces hormones that help repair cells and tissues and fight off illness. Not getting enough sleep can be dangerous, not only affecting your performance, but your health and mood, too. Studies show that lack of sleep may cause you to: Have a slower response time Take more risks or make unwise decisions Be irritable Behave poorly Have trouble with relationships Become depressed more easily Have high blood pressure, heart disease, diabetes and other medical conditions Become overweight How Much Sleep Do I Need? How much sleep you need depends on your age. Here are standard daily (or nightly) guidelines: Newborns: 16–18 hours Preschoolers: 11–12 hours School-aged children and teens: At least 10 hours Adults: 7–8 hours You probably have heard of a biological clock which governs growth, reproductive cycles and aging. There are also bodily rhythms, known as circadian rhythms, which are controlled by a biological clock and work on a daily time scale. You might have already noticed in yourself or in others that sleepiness doesn't just keep increasing as it gets later. Rather, the drive for sleep follows a cycle, and the body is ready for sleep and for wakefulness at different times of the day. How to Get to Sleep If you have a hard time getting to sleep, try these tips: Maintain a regular sleep schedule. Go to bed and wake up at the same time every day. Relax before bed. Make it part of your bedtime routine. Take a hot bath before bed. Maintain a cool temperature in your bedroom. Remove sleep distractions from your bedroom, such as TV, noises or bright lights. Exercise no later than 2–3 hours before going to bed. Avoid caffeine and nicotine. Avoid alcohol before bed. While alcohol can help you get to sleep, it doesn’t help you stay asleep. Don’t eat or drink too much before bed so your sleep isn’t disturbed by indigestion or the need to urinate. Limit naps to no more than 1 hour — and don’t nap after 3 pm. Get at least 30 minutes of natural sunlight each day. Daylight helps regulate sleep patterns. Don’t lie in bed awake. Get up and do some relaxing activity until you feel like sleeping. Sleep Disorders You may have a sleep disorder if it’s hard for you to fall asleep or stay asleep at night, or if you wake up feeling tired or feel exhausted during the day. Common sleep disorders are: Insomnia Sleep apnea Restless leg syndrome Narcolepsy If you continuously have trouble falling asleep, staying asleep, or have excessive sleepiness during the day, talk to your health care provider or request an appointment with one of our sleep specialists.
Markdown	[Skip navigation](https://www.wakehealth.edu/specialty/s/sleep-medicine/sleep-explained) - [Atrium Health Wake Forest Baptist](https://www.wakehealth.edu/) - [School of Medicine](https://school.wakehealth.edu/) - [Explore Our System](https://www.wakehealth.edu/specialty/s/sleep-medicine/sleep-explained) - [Brenner Children's Hospital](https://www.wakehealth.edu/locations/hospitals/brenner-childrens) - [Comprehensive Cancer Center](https://www.wakehealth.edu/locations/facilities/comprehensive-cancer-center) - Network Hospitals - [Davie Medical Center](https://www.wakehealth.edu/locations/hospitals/davie-medical-center) - [High Point Medical Center](https://www.wakehealth.edu/locations/hospitals/high-point-medical-center) - [Lexington Medical Center](https://www.wakehealth.edu/locations/hospitals/lexington-medical-center) - [Wilkes Medical Center](https://www.wakehealth.edu/locations/hospitals/wilkes-medical-center) [![Atrium Health Wake Forest Baptist](https://cdn.atriumhealth.org/-/media/wakeforest/clinical/images/logos-and-signatures/header-logo.png?mw=1200&rev=d9a290ded17d487cb53a73fff72ef325&hash=147F8AF89A1EA2F7EC956C2EA5FCF0AE)](https://www.wakehealth.edu/ "Atrium Health Wake Forest Baptist") - [Pay My Bill](https://www.wakehealth.edu/patient-and-family-resources/billing-and-insurance/pay-my-bill) - [Clinical Trials](https://beinvolved.atriumhealth.org/) - [Careers](https://www.wakehealth.edu/about-us/careers) - [Giving](https://giving.wakehealth.edu/) [Sitemap](https://www.wakehealth.edu/sitemap-html "Sitemap") - [Find a Provider](https://www.wakehealth.edu/find-a-provider) - [Get Care](https://www.wakehealth.edu/get-care) - [Specialties, Conditions and Treatments](https://www.wakehealth.edu/specialties-conditions-and-treatment-search) - [Locations](https://www.wakehealth.edu/find-a-location) - [Patient and Family Resources](https://www.wakehealth.edu/specialty/s/sleep-medicine/sleep-explained) - - [Preparing for Your Visit](https://www.wakehealth.edu/patient-and-family-resources/preparing-for-your-visit) - [Visiting Davie Medical Center](https://www.wakehealth.edu/patient-and-family-resources/preparing-for-your-visit/davie-medical-center) - [Visiting High Point Medical Center](https://www.wakehealth.edu/patient-and-family-resources/preparing-for-your-visit/high-point-medical-center) - [Visiting Lexington Medical Center](https://www.wakehealth.edu/patient-and-family-resources/preparing-for-your-visit/lexington-medical-center) - [Visiting Wilkes Medical Center](https://www.wakehealth.edu/patient-and-family-resources/preparing-for-your-visit/wilkes-medical-center) - [Services and Amenities](https://www.wakehealth.edu/patient-and-family-resources/services-and-amenities) - [Get Immediate Virtual Care](https://www.wakehealth.edu/patient-and-family-resources/services-and-amenities/immediate-virtual-care) - [Medical Records](https://www.wakehealth.edu/patient-and-family-resources/services-and-amenities/medical-records) - [MyAtriumHealth](https://www.wakehealth.edu/patient-and-family-resources/services-and-amenities/myatriumhealth) - [Telehealth Primary Care](https://www.wakehealth.edu/patient-and-family-resources/services-and-amenities/telehealth-primary-care) - - [Philanthropy](https://www.wakehealth.edu/about-us/philanthropy) - [Download 2019 STATs](https://www.wakehealth.edu/-/media/WakeForest/Clinical/Files/About-Us/2019FactBook.pdf) - [Quality and Awards](https://www.wakehealth.edu/about-us/quality-and-awards) - [Volunteer Services](https://www.wakehealth.edu/about-us/volunteer-services) - [Contact Us](https://www.wakehealth.edu/patient-and-family-resources/contact-us) - [Safety Information and Patient Rights](https://www.wakehealth.edu/patient-and-family-resources/safety-information-and-patient-rights) - [Support, Counseling and Continuing Care](https://www.wakehealth.edu/patient-and-family-resources/support-counseling-and-continuing-care) - [Health and Wellness](https://www.wakehealth.edu/patient-and-family-resources/health-and-wellness) - [Life Support Education](https://www.wakehealth.edu/patient-and-family-resources/health-and-wellness/life-support-education) - - [Serving Our Communities](https://www.wakehealth.edu/about-us/serving-our-communities) - [Needs Assessments and Implementation Report](https://www.wakehealth.edu/about-us/serving-our-communities/needs-assessments-and-implementation-reports) - [Community Resources](https://www.atriumhealthcommunityresourcehub.org/) - [Find More Resources](https://www.wakehealth.edu/patient-and-family-resources) - [MyAtriumHealth](https://www.wakehealth.edu/specialty/s/sleep-medicine/sleep-explained) - MyAtriumHealth [Sign In](https://my.atriumhealth.org/MyAtriumHealth/Authentication/Login) Your MyAtriumHealth patient portal is a free, simple and secure way to help you better access the information you need to manage your care. Looking for myWakeHealth? 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Sleep is a period of rest. It consists of REM and Non-REM sleep, 2 distinct states that alternate in cycles and reflect differing levels of brain nerve cell activity. Non-Rapid Eye Movement (Non-REM) Sleep Non-REM (or NREM) sleep is also termed quiet sleep. Non-REM is divided into 3 stages of progression and with each descending stage, awakening becomes more difficult. Rapid Eye Movement (REM) Sleep During REM sleep the brain is highly active. This stage is called active sleep. Most vivid dreams occur in REM sleep. In REM sleep, brain activity is comparable to that in waking, but the muscles are virtually immobilized, which prevents people from acting out their dreams. Except for vital organs like lungs and heart, the only muscles not immobilized during REM are the eye muscles. REM sleep may be critical for learning and for day-to-day mood regulation. When people are sleep-deprived, their brains must work harder than when they are well rested. The REM/Non-REM Cycle The cycle between quiet (Non-REM) and active (REM) sleep generally follows this pattern: - After about 90 minutes of Non-REM sleep, eyes move rapidly behind closed lids, giving rise to REM sleep. - As sleep progresses the Non-REM/REM cycle repeats. - With each cycle, Non-REM sleep becomes progressively lighter, and REM sleep becomes progressively longer, lasting from a few minutes early in sleep to perhaps an hour at the end of the sleep episode. ## Why is Sleep Important? Sleep isn’t just a time when your brain and body shut down. Your brain and body accomplish important tasks during sleep that help you stay healthy and function better when you’re awake. Getting enough sleep helps you think more clearly and react more quickly. During sleep, your body produces hormones that help repair cells and tissues and fight off illness. Not getting enough sleep can be dangerous, not only affecting your performance, but your health and mood, too. Studies show that lack of sleep may cause you to: - Have a slower response time - Take more risks or make unwise decisions - Be irritable - Behave poorly - Have trouble with relationships - Become depressed more easily - Have high blood pressure, heart disease, diabetes and other medical conditions - Become overweight ## How Much Sleep Do I Need? How much sleep you need depends on your age. Here are standard daily (or nightly) guidelines: - Newborns: 16–18 hours - Preschoolers: 11–12 hours - School-aged children and teens: At least 10 hours - Adults: 7–8 hours You probably have heard of a biological clock which governs growth, reproductive cycles and aging. There are also bodily rhythms, known as circadian rhythms, which are controlled by a biological clock and work on a daily time scale. You might have already noticed in yourself or in others that sleepiness doesn't just keep increasing as it gets later. Rather, the drive for sleep follows a cycle, and the body is ready for sleep and for wakefulness at different times of the day. ## How to Get to Sleep If you have a hard time getting to sleep, try these tips: - Maintain a regular sleep schedule. Go to bed and wake up at the same time every day. - Relax before bed. Make it part of your bedtime routine. - Take a hot bath before bed. - Maintain a cool temperature in your bedroom. - Remove sleep distractions from your bedroom, such as TV, noises or bright lights. - Exercise no later than 2–3 hours before going to bed. - Avoid caffeine and nicotine. - Avoid alcohol before bed. While alcohol can help you get to sleep, it doesn’t help you stay asleep. - Don’t eat or drink too much before bed so your sleep isn’t disturbed by indigestion or the need to urinate. - Limit naps to no more than 1 hour — and don’t nap after 3 pm. - Get at least 30 minutes of natural sunlight each day. Daylight helps regulate sleep patterns. - Don’t lie in bed awake. Get up and do some relaxing activity until you feel like sleeping. ## Sleep Disorders You may have a sleep disorder if it’s hard for you to fall asleep or stay asleep at night, or if you wake up feeling tired or feel exhausted during the day. Common sleep disorders are: - [Insomnia](https://www.wakehealth.edu/condition/i/insomnia) - [Sleep apnea](https://www.wakehealth.edu/condition/s/sleep-apnea) - [Restless leg syndrome](https://www.wakehealth.edu/condition/r/restless-leg-syndrome) - [Narcolepsy](https://www.wakehealth.edu/condition/n/narcolepsy) If you continuously have trouble falling asleep, staying asleep, or have excessive sleepiness during the day, talk to your health care provider or [request an appointment](https://www.wakehealth.edu/appointments) with one of our sleep specialists. ### Appointments New Patients [336-716-WAKE](tel:336-716-9253 "336-716-9253") (9253) [888-716-9253](tel:888-716-9253 "888-716-9253") (toll-free) Existing Patients Contact [your clinic](https://www.wakehealth.edu/find-a-location) directly. 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Readable Markdown	## What Is Sleep? Sleep is a period of rest. It consists of REM and Non-REM sleep, 2 distinct states that alternate in cycles and reflect differing levels of brain nerve cell activity. Non-Rapid Eye Movement (Non-REM) Sleep Non-REM (or NREM) sleep is also termed quiet sleep. Non-REM is divided into 3 stages of progression and with each descending stage, awakening becomes more difficult. Rapid Eye Movement (REM) Sleep During REM sleep the brain is highly active. This stage is called active sleep. Most vivid dreams occur in REM sleep. In REM sleep, brain activity is comparable to that in waking, but the muscles are virtually immobilized, which prevents people from acting out their dreams. Except for vital organs like lungs and heart, the only muscles not immobilized during REM are the eye muscles. REM sleep may be critical for learning and for day-to-day mood regulation. When people are sleep-deprived, their brains must work harder than when they are well rested. The REM/Non-REM Cycle The cycle between quiet (Non-REM) and active (REM) sleep generally follows this pattern: - After about 90 minutes of Non-REM sleep, eyes move rapidly behind closed lids, giving rise to REM sleep. - As sleep progresses the Non-REM/REM cycle repeats. - With each cycle, Non-REM sleep becomes progressively lighter, and REM sleep becomes progressively longer, lasting from a few minutes early in sleep to perhaps an hour at the end of the sleep episode. ## Why is Sleep Important? Sleep isn’t just a time when your brain and body shut down. Your brain and body accomplish important tasks during sleep that help you stay healthy and function better when you’re awake. Getting enough sleep helps you think more clearly and react more quickly. During sleep, your body produces hormones that help repair cells and tissues and fight off illness. Not getting enough sleep can be dangerous, not only affecting your performance, but your health and mood, too. Studies show that lack of sleep may cause you to: - Have a slower response time - Take more risks or make unwise decisions - Be irritable - Behave poorly - Have trouble with relationships - Become depressed more easily - Have high blood pressure, heart disease, diabetes and other medical conditions - Become overweight ## How Much Sleep Do I Need? How much sleep you need depends on your age. Here are standard daily (or nightly) guidelines: - Newborns: 16–18 hours - Preschoolers: 11–12 hours - School-aged children and teens: At least 10 hours - Adults: 7–8 hours You probably have heard of a biological clock which governs growth, reproductive cycles and aging. There are also bodily rhythms, known as circadian rhythms, which are controlled by a biological clock and work on a daily time scale. You might have already noticed in yourself or in others that sleepiness doesn't just keep increasing as it gets later. Rather, the drive for sleep follows a cycle, and the body is ready for sleep and for wakefulness at different times of the day. ## How to Get to Sleep If you have a hard time getting to sleep, try these tips: - Maintain a regular sleep schedule. Go to bed and wake up at the same time every day. - Relax before bed. Make it part of your bedtime routine. - Take a hot bath before bed. - Maintain a cool temperature in your bedroom. - Remove sleep distractions from your bedroom, such as TV, noises or bright lights. - Exercise no later than 2–3 hours before going to bed. - Avoid caffeine and nicotine. - Avoid alcohol before bed. While alcohol can help you get to sleep, it doesn’t help you stay asleep. - Don’t eat or drink too much before bed so your sleep isn’t disturbed by indigestion or the need to urinate. - Limit naps to no more than 1 hour — and don’t nap after 3 pm. - Get at least 30 minutes of natural sunlight each day. Daylight helps regulate sleep patterns. - Don’t lie in bed awake. Get up and do some relaxing activity until you feel like sleeping. ## Sleep Disorders You may have a sleep disorder if it’s hard for you to fall asleep or stay asleep at night, or if you wake up feeling tired or feel exhausted during the day. Common sleep disorders are: - [Insomnia](https://www.wakehealth.edu/condition/i/insomnia) - [Sleep apnea](https://www.wakehealth.edu/condition/s/sleep-apnea) - [Restless leg syndrome](https://www.wakehealth.edu/condition/r/restless-leg-syndrome) - [Narcolepsy](https://www.wakehealth.edu/condition/n/narcolepsy) If you continuously have trouble falling asleep, staying asleep, or have excessive sleepiness during the day, talk to your health care provider or [request an appointment](https://www.wakehealth.edu/appointments) with one of our sleep specialists.
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