Sleep is a time when the brain and body engage in vital growth and restoration. to perfect your night's sleep. It's an essential part of a healthy lifestyle, but our demanding work schedules, family responsibilities and busy social lives mean that many people do not sleep.
The 2018 NSF Sleep in America poll found that while we recognize the importance of sleep, most adults prioritize work, fitness and other obligations first.
Just a quarter of American adults get the recommended seven to nine hours of sleep a night, and one in six have either turned to sleep medication or has been diagnosed with a sleep disorder.
What is a good night's sleep?
A good night's sleep should leave you feeling refreshed, alert and ready to start the day. If you happen to wake up from a deep sleep, it may take a few minutes to wake up properly2. But overall, people with healthy sleep patterns find it easy to fall asleep and experience few nighttime awakenings.
Quality sleep isn't just about the hours you spend in bed. Fragmented sleep can also disrupt the natural rhythm of sleep stages, leading to less productive rest. You may sleep exactly eight hours each night and still feel sluggish as a result of light or restless sleep.
If you experience any of the following symptoms, you may not be getting the rest you need:
- Difficulty waking up or falling asleep
- You don't feel well rested when you wake up
- Feeling tired, drowsy or sleepy during the day
- Decreased performance or trouble concentrating at school, work, or sports
- Excessive dependence on caffeine
- Frequent night awakenings
- Subjective feelings of not sleeping well
In the short term, poor sleep3 leads to problems with memory, concentration, mood and daytime sleepiness. Those who are sleep-deprived may be at greater risk of car accidents or work-related injuries.
In the long term, poor sleep has also been linked to higher chances of diabetes, obesity and heart disease.
Shift workers4 with irregular sleep patterns are more likely to develop breast cancer, stroke and other medical conditions. Poor sleep can also worsen mental health problems such as anxiety and depression.
How does sleep change throughout life?
Sleep needs change as we age, and individual sleep needs can vary depending on a number of additional factors. Sleep is regulated by our circadian rhythm, an internal "body clock" that tells us when to feel sleepy and when to feel alert. If we go too long without sleep, a function called sleep-wake homeostasis5 kicks in and makes us feel tired.
The still developing babies and young children require the most sleep, with most children sleeping 9-10 hours and babies sleeping up to 18 hours a night. The teenagers they need eight to 10 hours of sleep a night and Adults they should sleep between seven and nine hours a night.
The elderly they also need seven to eight hours of sleep a night. However, older adults often suffer from light sleep, an earlier circadian rhythm, multiple night awakenings, and shorter overall sleep time. These problems can be made worse by medication or medical conditions.
Some people may have a circadian rhythm that conflicts with social demands. For example, teenagers are programmed to wake up and go to bed later, which conflicts with school start times.
Similarly, shift workers with constantly changing schedules may struggle to maintain a consistent bedtime and their sleep may suffer as a result.
to perfect your night's sleep
Even among healthy adults, some people are programmed to wake up earlier and some prefer to wake up later. It is increasingly recognized that jobs that require early waking hours can cause chronic insomnia and secondary health conditions for night owls. Emerging research also shows that women8 have a shorter circadian rhythm and need more sleep than men.
Pregnancy, the menopause or medical conditions can all affect sleep, as can sleep disorders such as restless legs syndrome, sleep apnea, REM sleep behavior disorder, narcolepsy, and gastroesophageal reflux disease (GERD). If you think a secondary health condition may be causing sleep problems, see your health care provider to help manage your symptoms.
How to wake up feeling refreshed
Ideally, you won't even need an alarm clock to wake up at the right time. If you get enough sleep, your body will wake up on its own.
During the night, we go through four stages of sleep. The first and second stages of sleep are considered light sleep as our body prepares to enter a deeper sleep. The third stage of sleep is known as slow wave sleep, when the body carries out repairs and growth. Finally, stage four or rapid eye movement (REM) sleep is when we dream.
It usually takes about 90 minutes to cycle through all four stages of sleep, with the time spent in REM sleep increasing as the night progresses. To wake up feeling rested, we need to get adequate amounts of slow wave sleep and REM sleep.
We feel most refreshed9 when we wake up during light sleep (stage one or two). In contrast, waking up during slow-wave sleep can cause feelings of lethargy10, and waking up from a vivid dream during REM sleep can be disorienting.
In an attempt to time the alarm to the end of a sleep cycle, some people calculate their bedtime by counting backwards from their preferred wake-up time. However, it is important to note that sleep cycles can vary in length, even within the same night, and sleep disturbances or difficulties can throw off the schedule.
A more sustainable way to train your body to wake up at the right time is to maintain a consistent routine, practice good sleep hygiene, and make sure you get enough hours of sleep in total.
Tracking how you feel when you wake up as part of this routine can help you identify areas you may need to adjust. A mobile device or smartphone app can help you track your sleep architecture so you can better plan your night.
Sleep hygiene tips for better sleep
Sleep hygiene refers to the concept of adopting certain habits during the day and night to improve your sleep. The idea is that by sending day-night cues to your body clock, you'll be able to establish a circadian rhythm and sleep better at night. to perfect your night's sleep
- Create the right bedroom environment: A dark, cool and quiet bedroom will help you drift off. To avoid associating your bed with work or other stimuli, it should be reserved for sleep and sex. Investing in a better mattress, pillow or sheets can help you feel more comfortable.
- Stick to your schedule: Waking up and going to bed at the same time every day is one of the best ways to beat insomnia. Trying to make up for lost sleep by sleeping in on the weekends disrupts your circadian rhythm, so a short nap in the early afternoon may be a better option if you suffer from sleep debt. And, since fragmented sleep isn't so refreshing, try waking up the first time the alarm goes off instead of hitting snooze.
- Limit technology: Blue screens have a stimulating effect, so sleep experts recommend turning off your phone an hour before bed and silencing notifications. Avoid turning on the ceiling light if you wake up in the middle of the night, using a night light instead if necessary.
- Harness the sunlight: Exposure to daylight early in the day can help you regain a more natural circadian rhythm11. It also improves the quality of your sleep, leading to longer periods of slow wave sleep.
- Exercise and eat well: Exercising and eating right can actually help you sleep better at night, as long as you don't exercise too late in the day. Avoid eating large meals too close to bedtime, especially if you suffer from heartburn, and reduce your intake of alcohol and caffeine as these stimulants can disrupt sleep.
- Relax: If anxiety keeps you up at night, try yoga, meditation, or other relaxation techniques. Many people find that a relaxing bedtime routine helps them feel drowsy in preparation for bedtime. This can include things like reading a book, taking a bath, brushing your teeth teeth you and wear pajamas. If you find yourself tossing and turning for more than 15 minutes, get up and do an alternative relaxing activity for a while before trying to go back to sleep.
- Use sleep aids with caution: Melatonin, sleeping pills, CBD oil, and other sleep aids have been used successfully by many people, but they can have side effects and should only be used as a last resort.
No Comments