Let Sleep Work for You

It's a basic necessity of life, as important to our health and well-being as air, food and water. When we sleep well, we wake up feeling refreshed, alert and ready to face daily challenges. When we don't, every part of our lives can suffer. Our jobs, relationships, productivity, health and safety (and that of those around us) are all put at risk. And lack of sleep due to sleep loss or sleep disorders is taking a serious toll.

The 2002 National Sleep Foundation (NSF) Sleep in America poll found that 74 percent of American adults are experiencing a sleeping problem a few nights a week or more, 39% get less than seven hours of sleep each weeknight, and more than one in three (37%) are so sleepy during the day that it interferes with daily activities. In the past century, we have reduced our average time in sleep. Though our society has changed, our brains and bodies have not. Sleep deprivation is affecting us all and we are paying the price.

Sleep Quantity and Quality Count
Getting enough continuous quality sleep contributes to how we feel and perform the next day, but also has a huge impact on the overall quality of our lives. Getting enough sleep refers to the amount of sleep you need to not feel sleepy the next day. If sleepiness interferes with or makes it difficult to do your daily activities, you probably need more sleep. Although sleep experts generally recommend an average of 7-9 hours per night, some people can get along with less while others need as much as ten hours to feel alert the next day. Sleep requirements vary over the life cycle. Newborns and infants need a lot of sleep and have several periods of sleep throughout a 24-hour time period. Naps are important to them as well as to toddlers who may nap up to the age of 5. As children enter adolescence, their sleep patterns shift to a later sleep-wake cycle, but they still need around 9 hours of sleep. Throughout adulthood, even as we get older, we need 7-9 hours of sleep. Sleep patterns may change, but the need for sleep remains the same.

Sleep Needs over the Life Cycle

You Are How You Sleep Quantity of Sleep – Sleep Deprivation has Consequences

Planning your day so that you allow enough time to sleep is essential to your overall well-being and quality of life. Such planning includes allowing enough time to awaken naturally – without an alarm clock – so you get as much sleep as you need! According to the 2002 poll, over 80% of American adults believe that not getting enough sleep leads to poor performance at work, risk for injury and poor health, and difficulty getting along with others. Often, people become irritable due to lack of sleep, resulting in serious consequences. Studies show that lack of sleep leads to problems completing a task, concentrating, making decisions and unsafe actions. Recent research suggests that sleep deprivation impacts on aging and diabetes. Insufficient sleep may also make it difficult to exercise and can reduce the benefit of hormones released during sleep. Just as compelling are the serious consequences of sleep deprivation that lead to approximately 100,000 sleep-related vehicle crashes each year and result in 1,500 deaths.

Why Nighttime Sleep is Important
Sleep is regulated by two brain processes. One is the restorative process when sleep occurs naturally in response to how long we are awake; the longer we are awake, the stronger is the drive to sleep. The second process controls the timing of sleep and wakefulness during the day-night cycle. Timing is regulated by the circadian biological clock that is located in our brain. This part of the brain, the SCN or suprachiasmatic nucleus, is influenced by light so that we naturally tend to get sleepy at night when it is dark and are active during the day when it is light. In addition to timing the sleep-wake cycle, the circadian clock regulates day-night cycles of most body functions, ensuring that the appropriate levels occur at night when you are sleeping. For example, important hormones are secreted, blood pressure is lowered and kidney functions change. Research even indicates that memory is consolidated during sleep. This "clock" in the brain runs on a 24-hour cycle with the result that we feel most sleepy around 2:00-4:00 am and in the afternoon between 1:00-3:00 pm. We need to have continuous sleep that becomes restorative and results in feeling refreshed and alert for the day ahead.

Quality of Sleep – Poor Sleep has Consequences
Quality sleep also means that it is continuous and uninterrupted. As we get older, sleep can be disrupted due to pain or discomfort, the need to go to the bathroom, medical problems, medications, and sleep disorders as well as poor or irregular sleep schedules. Establishing a regular bed and wake schedule and achieving continuous sleep helps you sleep in accordance with your internal biological circadian clock and experience all of the sleep stages necessary to reap the restorative, energizing and revitalizing benefits of sleep.

States and Stages of Sleep

As we sleep, we pass through different states and stages of sleep – more likely to be experienced with continuous sleep. This "sleep architecture" follows a predictable pattern of REM (rapid-eye movement) and NREM (Non-Rapid Eye Movement) sleep throughout a typical 8-hour period. Each of these states alternates every 90 minutes.

Both states are important to experiencing quality sleep. Again, getting the right mix and enough of both REM and NREM sleep will help you maintain your natural sleep architecture and have restful and restorative sleep.

*Time spent in these states and stages of sleep varies by age.

NREM: 75% of night*

As we begin to fall asleep, we enter NREM, which is composed of Stages 1-4.

Stage 1

Light sleep; between being awake and entering sleep

Stage 2

Onset of sleep; becoming disengaged with the environment; breathing and heart rate are regular and body temperature goes down

Stage 3 & 4

Deepest and most restorative sleep; blood pressure drops; breathing slower; energy regained; and hormones are released for growth and development

REM: 25% of night

First occurs about 90 minutes after falling asleep and increases over later part of night; necessary for providing energy to brain and body; brain is active and dreams occur as eyes dart back and forth; bodies become immobile and relaxed; muscles shut down; breathing and heart rate may become irregular; important to daytime performance and may contribute to memory consolidation.

*Time spent in these states and stages of sleep varies by age.

(Table 1)

Getting in Rhythm to Enhance the Benefits of Sleep

(Table 2)

Establishing a regular bed and wake time helps promote sleep by getting you in sync with your circadian clock so that you experience all of these sleep stages. Here are some additional practical tips for promoting quality sleep:

TIPS FOR GOOD SLEEP

The NSF is a non-profit organiztion dedicated to improving the quality of life for Americans who suffer from sleep problems and disorders, through education and advocacy. Alerting the public, healthcare providers and policy makers to the life and death importance of adequate sleep is central to the NSF's mission.For more information please visit our website at: www.sleepfoundation.org.