Sleep
Why We Sleep
The exact reasons are not known. However, we do know people can go longer without eating than without sleeping. There are many functions of sleep, including physical and mental restoration. The amount of sleep we need varies. Generally, most people need somewhere between six to nine hours.
Process of Sleep
Sleep is a biological process. It should be a natural occurrence. As the sun rises, our brain emits alerting hormones (e.g., cortisol). All throughout the day we build up an appetite for sleep (i.e., sleep drive). As the sun goes down, our brain releases restful hormones preparing us for sleep (e.g., melatonin).
We go through two main stages of sleep, which we will cycle through several times over in a night.
The first half of the night typically consists of more non-REM (rapid eye movement) sleep. This includes light sleep and deep sleep. These stages are important for the body to repair itself from daily events/use.
The second part of the night is typically when we experience more REM sleep. This is the stage of sleep when most people dream. Our bodies are deeply relaxed, but the mind is active. This stage of sleep helps us to consolidate memories and regulate our emotions.
Ingredients for Good Sleep
High Sleep Drive
We need to build up our appetite for sleep. Taking long naps during the day is like eating a big snack before dinner, we are not as hungry. The same can be said for caffeine use. We also want to ensure we are engaging in physical activity, as our body allows.
Circadian Clock Set
The circadian/biological clock is what regulates our need for sleep and alertness. The clock can be off due to various reasons, including shift work, jet lag, illness, etc. Light is a major cue for our clock. We are naturally meant to become more alert as the sun rises and feel sleepy as the sun falls.
Low Alert System
If our “fight-flight-freeze (stress) response” is high, our ability to get the needed restful hormones decreases, thereby causing us trouble falling and staying asleep.
Possible Barriers to Quality Sleep
Medications and Substances
Alcohol: People often say alcohol helps them fall asleep, and it often does. However, it doesn’t help people have restful, restorative sleep. It prevents the brain from going through the sleep cycles, changing the architecture of sleep. This is why people often will feel drowsy or fatigued the next day; they didn’t get quality sleep.
Nicotine and caffeine: Both are stimulants. Nicotine should be avoided overall. Try to stop any caffeine use before 12 PM. Everyone metabolizes caffeine differently. We want the body to have time to do this before bed. Caffeine is more than just coffee and soda. Many medications, some foods, and certain kinds of tea all have caffeine.
Sleep Aids ▪ Some medications help to fall asleep, but not stay asleep. Essentially, many just cause drowsiness shortly after being taken. Further, often these medicines cause side effects, most commonly noted being fatigue and grogginess the next day
Tips for Better Sleep
Use your bed for sleep only! The bed should be where your brain goes to rest, not watch TV, stay up worrying, scroll on the phone, or struggle with your sleep. If you can’t fall asleep within about 20 minutes, it is recommended to get out of bed and do something relaxing until you are sleepy.
Go to bed only when you are sleepy! If your alert system is still high, no point in getting in bed yet.
Limit naps to 30 minutes and before 2:00 PM. This will prevent you from going into the deeper stage of sleep and will likely not impact your sleep drive much. Also, limit caffeine to the morning only if you struggle with sleep.
Ensure you have a suitable sleep environment. Typically, people sleep best in a dark, cool room. Sometimes a white noise machine can be helpful. We don’t want to sleep with the TV on though.
Limit screen time at least one hour before bed (i.e., no phones, computers, tv, tablets). Remember, our clock is very sensitive to light. These devices can cause our brain to think we still need alerting hormones.
Limit alcohol at nighttime (and in general).
Have a wind down time before bed. Let your brain and body know it is prepping for sleep. Engage in a relaxing routine. Limit intense physical activity or stimulating content.
Practice general stress management during the day. Learning how to better calm the mind and body will help with your sleep onset and maintenance during the night.