Ano nga ba ang iba't ibang sleep stages?
Ano nga ba ang iba't ibang sleep stages?
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00:00 Having a good amount of sleep is an important part of our daily lives
00:05 because it is necessary for us to have a healthy body, health and balance of mind.
00:12 It is also important to know the different types of sleep.
00:16 You're right, Audrey.
00:17 So to give us more information about this,
00:20 we will interview General Practitioner Dr. Daniel Escobar.
00:25 Good morning and welcome back to Restoration Philippines.
00:27 Thank you for inviting me again.
00:29 Good morning.
00:30 Good morning to you.
00:31 First of all, can you explain to our viewers
00:37 how important is a good amount of sleep for a person?
00:42 In our sleep, it is very important.
00:46 The aspect of our life is our sleep.
00:50 We humans, actually, for almost one third of our life, we sleep.
00:57 So it is very important for recovery,
00:59 so that we can work on the next day,
01:02 so that we can function properly.
01:04 Okay, speaking of function, how does sleep function?
01:08 And what are the ideal hours per day or per night for a person to sleep?
01:13 So the main function of sleep is here, our body recovers.
01:18 So maybe yesterday, you exercised very strenuously,
01:22 you did a lot of physical activity.
01:26 Then you fell asleep.
01:27 So during sleep, during deep sleep,
01:30 this is where our muscles recover.
01:33 So you recover, the next day you are fine again.
01:36 But it is not necessary that you are fine again
01:38 because sometimes we have muscle sores.
01:41 So for example, you went to the gym,
01:43 tomorrow your body will still be painful.
01:45 Although you recovered, but not fully recovered.
01:48 Your body is really like that.
01:49 Okay, Doc, what you are explaining,
01:51 physical activity has an effect on the sleep of a person.
01:54 How about the food we eat, food intake, for example, sugar.
01:58 Does this affect our sleep?
02:01 Yes, it really affects, especially the sugary foods
02:04 because we have what we call insulin spike.
02:07 So the insulin spike, we become more active
02:12 when we intake sugary foods.
02:16 Also, the caffeine, maybe if we are not used to coffee,
02:19 you drink coffee at night,
02:21 because caffeine increases the activity of our brain.
02:26 So if you are more active, it will be hard for you to sleep.
02:29 Maybe it should be in the morning.
02:31 Yes, in the morning.
02:32 The sugar, the coffee, and other things.
02:35 So you can complete 8 hours of sleep?
02:37 Well, not now.
02:39 I asked Doc earlier if it is possible to do 5 hours of sleep
02:43 in the morning and 1 or 2 hours after the morning show.
02:48 So you can cut it off?
02:49 Yes.
02:50 So that's what he's saying.
02:51 Because we have fellow countrymen who have a very hectic schedule.
02:55 So sometimes, 3 hours here, 2 hours there, 5 hours here.
02:58 Is that okay?
02:59 Yes, what I can suggest is
03:01 let's not focus too much on the number of hours of sleep,
03:06 but let's focus more on the quality of sleep.
03:10 So deep sleep should be...
03:12 A deep sleep.
03:13 How can you know if it's deep sleep?
03:15 We can explain the different parts of sleep cycles.
03:20 There are 3.
03:23 This is when we are awake.
03:25 The wake stage.
03:27 And then we say, "Go to sleep, close your eyes."
03:30 Falling asleep.
03:31 This is when NREM comes in.
03:34 NREM is subdivided into 3.
03:38 There's N1, N2, and N3.
03:40 In N1, there's falling asleep.
03:43 N2 is light sleep.
03:45 N3 is slow-wave sleep.
03:48 And next is deep sleep.
03:50 So actually, it's around 90 minutes approximately.
03:56 When you're in N3,
03:59 REM, rapid eye movement sleep, and then deep sleep,
04:04 that's the quality sleep that we want.
04:06 Is there a time when you're sleeping?
04:08 Like when you're doing this?
04:10 Yes.
04:11 What's the level of sleep when you're doing that?
04:14 The muscle twitching is usually in deep sleep.
04:19 It's like you're really sleeping.
04:21 But does it affect, for example,
04:24 what's the effect on a person's health if you don't sleep enough?
04:28 And what's the effect on a person's health if they sleep too much?
04:33 Especially if you don't sleep enough,
04:36 it increases anxiety.
04:38 If we notice, if we're sleepy,
04:41 and you're working in the morning,
04:44 you're sleeping,
04:45 we'll notice that.
04:47 It's called tremors.
04:50 That's what I'm feeling right now.
04:52 I thought I was the first one to go home.
04:54 It's not an easy day.
04:55 But if you sleep too much?
04:56 We avoid that when we sleep too much,
05:00 especially in sedentary lifestyles.
05:03 If you sleep too much, it will cause weight gain.
05:08 And that's a sign of depression.
05:10 If you sleep too much.
05:12 Yes, that's one of the signs of depression.
05:16 But it doesn't mean that you sleep too much.
05:19 You're just depressed.
05:20 It doesn't mean you're a sleepwalker.
05:22 What about the diabetics?
05:24 For the diabetics,
05:26 their sleep increases,
05:31 but it's normal for them.
05:34 Doc, what are the disorders in sleep?
05:37 I remember a friend of mine, Audrey,
05:39 who suddenly fell asleep while talking.
05:41 Is that a disorder?
05:42 Yes, we call it narcolepsy.
05:46 It might be a disorder.
05:47 Narcolepsy is a disorder that disrupts your neurological system.
05:53 Your sleep-wake cycle can be...
05:57 Sometimes, you can't sleep at all.
05:59 But throughout the day, you'll be sleepy.
06:02 Is that genetic?
06:04 Yes, sometimes it's genetic, sometimes it's a lifestyle.
06:07 You can't sleep while talking.
06:09 You can't drive.
06:10 You can't.
06:11 In fact, she told me that when she feels sleepy,
06:16 she hides in the bathroom to sleep.
06:20 How long does she sleep?
06:23 It depends.
06:26 Your sleep-wake cycle is disrupted.
06:29 You can't follow the stages I mentioned,
06:32 such as REM, deep sleep, and REM.
06:35 What happens to them is,
06:37 sometimes they fall asleep right away,
06:39 sometimes they get REM.
06:42 It's really hard.
06:43 It's disrupted.
06:44 Doc, many of our fellow countrymen are really busy with work.
06:48 They are stressed.
06:50 What can you advise them
06:52 to have a healthy sleep?
06:57 To have a healthy sleep,
07:00 we should avoid using our phones before going to bed.
07:04 Many of our fellow countrymen do this.
07:06 They lie down, use their phones,
07:08 and browse social media.
07:11 What's good about this is,
07:12 I personally practice this.
07:15 I leave my phone at a distance.
07:17 I lie down, close my eyes,
07:19 and meditate before I go to sleep.
07:22 Practice mindfulness.
07:24 Take a deep breath.
07:26 Inhale and exhale.
07:28 If you want, you can pray first.
07:30 Practice gratitude.
07:33 Clear your mind after this.
07:36 This really helps.
07:38 After this, I go to sleep.
07:40 Well, it's useful.
07:41 Because of the technology,
07:43 everyone has a cell phone.
07:45 You can browse while lying down.
07:47 Sometimes, they say that this is their way to sleep.
07:49 But actually, it's the opposite.
07:51 Because the mind becomes active, right?
07:53 Yes, because the radiation of the phone
07:55 affects our eyes.
07:58 So, it's better to put our phones aside
08:02 before going to sleep.
08:04 At least one hour before sleeping.
08:06 We should do that too,
08:09 especially when we are sleep-deprived.
08:11 If you have a debt, you can sleep.
08:13 That's it.
08:14 It's because of the anxiety.
08:16 Maybe you're always thinking about your debt.
08:18 That's why you're always awake.
08:20 That's why there are many responsibilities.
08:22 Sometimes, you get angry.
08:23 You don't know because you remember your debt.
08:25 Alright.
08:26 Thank you so much for giving us more information
08:29 about sleep stages, Dr. Daniel Escobar,
08:32 a general practitioner.
08:33 Thank you again.
08:34 Thank you for inviting us.