Good Habits for Good Sleep
Our internal clocks follow a 24-hour cycle of light and dark (i.e. the circadian rhythm), and require us to have one major episode of sleep during the night lasting about 8 hours (ranging between 6-9 hours). Due to variations, it is up to the individual to determine how much sleep he or she requires. Your ideal amount of sleep can be determined by assessing whether or not you feel rested in the morning and alert during the day.
What is a typical night’s sleep?
Depending on the age and health of the individual, it typically takes about 10-20 minutes to fall asleep. Thereafter, the sleeper will cycle through 5 stages of sleep throughout the night. Approximately 50-60% of the night is spent in stage 2 sleep (light sleep). Stages 3 and 4 occur mostly in the first half of the night. REM sleep approximately every 90 minutes, and therefore, the sleeper can experience 4-5 REM sleep episodes per night.
Changes in sleep across the lifetime
The amount of sleep that an individual needs changes throughout his or her lifetime. An infant needs as much as 16 hours of sleep per day. Adolescents sleep an average of 9 hours per night, and prefer to go to sleep later and wake up later than adults. Since school schedules typically do not accommodate for this sleeping pattern, teenagers tend to be chronically sleep deprived. Adults tend to sleep quite efficiently (i.e. they sleep at regular clock times, fall asleep quickly, and have very little wakefulness during the night). Lifestyle factors and behaviors, however, can disrupt sleep in otherwise healthy adults. Later in life, sleep duration decreases (about 5 hours per night on average) and there is less time spent in deep sleep. Arousals during the night are more frequent and last longer, therefore there is an increased tendency towards daytime napping.
What about naps?
Naps are a common occurrence in toddlers, however by age 6-12 years old, children should be opting for one long period of sleep at night. Naps are acceptable for individuals who do not have difficulty falling asleep/staying asleep at night. If you have difficulty sleeping, napping throughout the day may take away fro your total sleep at night. The optimal duration of a nap is 10-20 minutes. 20 minutes should be enough to feel rested, but is short enough so as to not interfere with your nighttime sleep or your alertness upon waking.
Sleep Hygiene
- Try and maintain a regular bedtime and waking time, even on weekends
- Avoid napping. If napping is unavoidable, limit them to 20 minutes, earlier in the day.
- Use the bedroom only for sleep and sexual activity. Keeping computers, TVs, and work materials outside of your bedroom will help strengthen the mental association between your bedroom and sleep.
- Maintain a sleep-inducing environment by keeping the bedroom cool, quite, and dark. Avoid bright-light exposure (from television, computer, and phone screen) during the night. Lower the volume of outside noise with ear plugs, and use heavy curtains, blackout shades, or an eye mask to block out any light.
- Develop a relaxing bedtime routine:
- Drink a cup of warm, herbal tea
- Draw yourself a hot bath
- Read a book
- Listen to soothing music
- Go to sleep when you are truly tired. If you cannot fall asleep after 20 minutes, get out of bed, go to another room, and do something relaxing (e.g. bedtime routine tips) until you are tired enough to sleep.
- Caffeine: Avoid caffeine 4-6 hours before bedtime
- Nicotine: Refrain from using tobacco products too close to bedtime
- Alcohol: Although alcohol may induce sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and decreasing the quality of sleep. Limit alcohol consumption to 1-2 drinks per day (or less) and avoid drinking within three hours of bedtime.
- Reduce fluid intake for several hours before bedtime to decrease the need to urinate during the night.
- Avoid heavy meals just before bed.
- Regular exercise, especially during the late afternoon or early evening, may help promote sleep. A hot bath or sauna at least several hours before bedtime may be helpful.
- Turn the clock face away and do not check the time if you wake up at night.
Esha Singh ND Cand. 2017
