Sleep

by Molly Moran

What is the relevance of sleep architecture to the school of architecture?
It would be relatively easy to believe that sleep architecture would have something to do with the structure of where someone sleeps, but it is actually refers to brain wave patterns. The definition of sleep architecture represents the structure of sleep and is generally composed of a somewhat cyclical pattern of the various NREM and REM sleep stages.
As a student of architecture I feel that it is more than that. The pattern of sleep may better fit into a health or psychological department, but we as SOA students should better understand this version of architecture. Not to mention that performance of a student could improve with better a sleep environment and better sleep architecture.
The average time spent sleeping is about 1/3rd of your life and while you may seem still and resting your body is working hard to recover from the day’s activities. Below is an article from a health magazine ‘Self Magazine’ that I’ve altered to apply to architecture students and/ or college students.
How Much 'Beauty Sleep' You Really Need
Wednesday, August 31, 2011 at 4:00 PM
| posted by selfeditor
Are you getting enough pillow time? Research shows that not getting enough sleep can increase your risk of heart attack, stroke, diabetes, weight gain, cancer and even your risk of dying prematurely.
So why are so many health risks tied to adequate sleep? Well, it's all about what happens during that crucial downtime, according to Amy Hendel, author of The 4 Habits of Healthy Families.
Your metabolic rate slows down, allowing organs to work less intensively so they have recovery time. Thanks to increasing levels of HGH (human growth hormone), your cells have time to replenish, and even regenerate or repair, during those hours of complete rest. And as you move through your sleep phases, free radicals that are considered health-risk instigators are dissolved in your bloodstream.
Getting enough sleep means a minimum of 7 to 8 hours. Get less than 5 or 6 hours of sleep on a regular basis and your risk of health issues increases dramatically, not to mention you're unlikely to be looking your best. Here's what's happening in your body during dreamtime:
1. Your skin benefits from the restorative nature of sleep. Since your top layer of skin has been shedding dead skin cells all day, sleep time is repair time.
2. Production of melatonin is reduced when you get enough sleep. When you have elevated levels of this hormone, your risk of developing certain cancers is higher.
3. Sleep helps keep stress hormones like cortisol at lower levels. Cortisol can drive up risk of hypertension and heart disease.
4. Adequate sleep lowers your risk of having less stable blood sugar levels, so you lower your risk of diabetes.
5. Get enough sleep and your hunger hormones -- leptin and gherkin -- are more likely to remain modulated. The result? A lower risk of weight gain.
6. With enough sleep, your brain will be more likely to imprint the information you were exposed to during that day. You'll also have better focus and concentration the next day.
7. Sleep bolsters immunity -- with a robust immune system, your body's more capable of fighting off colds and other illnesses.
OK, but just how do you manage more shut-eye in a world that never seems to go to sleep? Start with these sleep hygiene tips:
• Make a to-do list at least an hour before going to bed, so you can clear your mind. For Arch undergrad, grads, and professors this could be tricky. Thinking about work and projects never really stop, but one needs to slow it down and making a list objectifies our priorities.
• Refrain from watching TV or doing any other stimulating tasks for at least an hour before bedtime. Again, a difficult concept for everybody. TV may be mindless but all the drama, suspense, horror, and comedies are making you think. The same with reading, drawing, typing, and doing anything that requires you to look are a glowing screen. (TV, Computers, Laptops, tablets, IPhone, etc.)
• Avoid doing work in bed, especially close to bedtime. The dorm or studio life makes this difficult, but forming the habit of doing anything other than sleeping on your bed conditions you to stay awake even if you are sleepy. Use your desk, table, floor, etc. just not your bed.
• Make sure you have adequate iron levels, since low levels of iron can interfere with good quality sleep. Your nutrition is in your own hands.
• Keep to your wake-up and bedtime schedule, even on the weekends.
• Use visualization techniques, like walking down a long, dark tunnel or staircase, to help you fall asleep. No matter how much you wish it you can’t get those hours spent pulling all-nighter back by sleeping an entire day away. Staying on top of you work and sticking to a schedule are the only ways optimize your day light time for work and sleeping time for sleep.
• Don't eat a heavy meal close to bedtime. It keeps your body working well after you’re asleep leaving you tired in the morning.
• Avoid smoking. The nicotine in cigarettes is a stimulant. Insomnia is among smokers’ greatest complaints. Smokers take longer to fall asleep and wake up more often during the night than nonsmokers.
• Avoid alcohol as well. Alcohol typically produces light, unsettled sleep. Socializing is fine, but if you signed up for architecture you should know that it is a demanding major.
• Have a calming cup of decaffeinated tea, take a warm bath (not hot) or listen to relaxing music.
--Amy Ahlberg

http://www.self.com/health/blogs/healthyself/2011/08/how-much-beauty-sleep-you-real.html