APPLIED PSYCHOPHYSIOLOGY: SLEEP STUDY

Sleep Hygiene: Habits like excessive caffeine intake and low levels of exercise can also lead to insomnia. It is best to avoid caffeine after about 6 p.m. as it may otherwise keep you awake. Alcohol may initially induce sleep due to its depressive effect, but when its effects wear off, it will keep you awake through the night.

Reticular Activating System: (RAS) A system of nerve fibers, the RAS acts as a communicator between body and brain and alerts the brain to critical information stimulating arousal and consciousness. RAS activity levels determine sleep & wakefulness in the brain.

Insomnia: Sleep is one of the best forms of recovery for the body from its exertions. When deprived of sleep the body is subject to stress. Sleeplessness or insomnia is a result of sensory reverberation, mind racing, obsessing and a refusal to let go of worries and tension.

Physical exertion to the point of exhaustion: is the best way to rest the body and exercising regularly allows the body to relax completely and sleep. Maintain a journal of things to do tomorrow whenever your mind wanders, perpetually thinking instead of sleeping; keep a routine.

Chronobiology: is the study of sleep/wake patterns. One of the measures of success in stress management is not needing an alarm clock. This works for people whose body has been rested adequately where they regain wakefulness in response to ambient sounds (like birds) and light. If you need an alarm clock to wake up, this shows that your body has not had enough rest.

Print out the checklist to determine your lifestyle habits as they relate to stress.