How Much Rem Sleep Should You Get
While there’s no official consensus on the amount of REM sleep you should strive for, dreaming often occurs during this stage and it’s dreaming that helps you solidify certain memories and process emotions.
For most adult individuals, REM accounts for around 20% to 25% of sleep, which seems to be healthy. But, some interesting questions have been raised by sleep research. For instance, one study suggested higher REM sleep amounts might be linked with depression. But, it isn’t clear which is causing which.
Should I Sleep For 2 Hours Or Stay Awake
If youre in a situation where youre trying to decide whether you should sleep for a couple of hours or not at all, neither option probably seems appealing. However, getting some sleep is better than getting none.
Sleep is the period when your body repairs its tissues, replenishes hormones, and transfers short-term memories into long-term memories. If you skip a nights sleep, your mental function and mood will significantly decline the next day.
According to the CDC, being awake for causes a similar mental impairment as having a blood alcohol content of 0.05 percent, and being awake for 24 hours is equivalent to 0.10 percent. Skipping sleep is an equivalent to being drunk.
While youre asleep, your body cycles through four stages of sleep roughly every 90 minutes, and on a normal night, you get 4 to 6 of these cycles. Sleeping for a couple of hours or fewer isnt ideal, but it can still provide your body with one sleep cycle.
Ideally, its a good idea to aim for at least 90 minutes of sleep so that your body has time to go through a full cycle. Research has found that sleeping for
75 to 80 percent of your sleep.
Encourage Better Sleep At Night
Naturally boost your melatonin levels. Artificial lights at night can suppress your bodys production of melatonin, the hormone that makes you sleepy. Use low-wattage bulbs where safe to do so, and turn off the TV and computer at least one hour before bed.
Dont read from a backlit device at night . If like to read from a tablet or other electronic device, switch to an eReader that requires an additional light source.
Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. We often become more sensitive to noise as we age, and light and heat can also cause sleep problems. Using a sound machine, ear plugs, or a sleep mask can help.
Use your bedroom only for sleep and sex. By not working, watching TV, or using your computer in bed, your brain will associate the bedroom with just sleep and sex.
Move bedroom clocks out of view. The light can disrupt your sleep and anxiously watching the minutes tick by is a surefire recipe for insomnia.
How Can I Fall Asleep In 10 Seconds
The military methodRelax your entire face, including the muscles inside your mouth.Drop your shoulders to release the tension and let your hands drop to the side of your body.Exhale, relaxing your chest.Relax your legs, thighs, and calves.Clear your mind for 10 seconds by imagining a relaxing scene.More items
Diet Tips To Improve Sleep
Limit caffeine late in the day. Avoid coffee, tea, soda, and chocolate late in the day.
Avoid alcohol before bedtime. It might seem that alcohol makes you sleepy, but it will actually disrupt your sleep.
Satisfy your hunger prior to bed. Have a light snack such as low-sugar cereal, yogurt, or warm milk.
Cut down on sugary foods. Eating a diet high in sugar and refined carbs such as white bread, white rice, pasta, and French fries can cause wakefulness at night and pull you out of the deep, restorative stages of sleep.
Avoid big meals or spicy foods just before bedtime. Large or spicy meals may lead to indigestion or discomfort. Try to eat a modest-size dinner at least 3 hours before bedtime.
Minimize liquid intake before sleep. Limit what you drink within the hour and a half before bedtime to limit how often you wake up to use the bathroom at night.
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Can You Sleep Too Much
Too much sleep on a regular basis can increase the risk of diabetes, heart disease, stroke, and death according to several studies done over the years. Too much is defined as greater than nine hours. The most common cause is not getting enough sleep the night before, or cumulatively during the week.
Healthy Sleep: What It Means For You
Healthy sleep is different for every individual, but Connolly says that most adults need about 8 hours of sleep a night. Studies show adults who consistently sleep 7 to 8 hours every night live longest,” he says. Some people require just 6 hours and others may need 10, but we all need good quality sleep, and that means staying asleep for a set chunk of time. Sleep is essential to overall body health, he adds. Deep sleep repairs and renews your body. Rapid eye movement sleep recharges your brain.
But what if your job or a newborn in the family forces you to sleep in segments how do you get the sleep you need? New parents should split up nighttime duties and try to sleep when their baby does, Connolly suggests. Shift workers should stick to a consistent sleep schedule, even on weekends. Everybody should make time for sleep its a health priority.
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Related: Poor Sleep Worsens Weight Gain And Muscle Loss
Effects of interrupted, broken sleep included aggression, depression, cognitive decline, impairment, and fatigue. However, the broken sleep symptoms in both groups was significantly different when those same patients received a full night of uninterrupted sleep, suggesting that broken or fragmented sleep was similar in effect to reduced sleep altogether.
“Sleep research has focused in the last 50 years on sleep deprivation, and practically ignored the impact of night-wakings, which is a pervasive phenomenon for people from many walks of life. I hope that our study will bring this to the attention of scientists and clinicians, who should recognize the price paid by individuals who have to endure frequent night-wakings.”
The study’s findings are applicable to many groups of people:
- Sleep Apnea or heavy snorers
- Restless Leg Syndrome
- Patients with insomnia and sleep hygiene deficiencies
- Patients taking medications for mood disorders like depression, anxiety, or ADHD
- Moderate to heavy drinkers
- Patients with recent weight gain or who are experiencing difficulty losing weight
- Post-menopausal women
- Men with low testosterone, reduced libido, sexual dysfunction, or impotence
Is Segmented Sleep Healthy Sleep
Ekirchs research may suggest that waking up in the middle of the night is natural and even good for you. But doctors don’t necessarily agree. Segmented sleep may have been natural for our ancestors, says Timothy A. Connolly, MD, a sleep specialist at the Center of Sleep Medicine at St. Luke’s Episcopal Hospital in Houston, but today, sleeping in shorter sessions is difficult, impractical, and can be destructive.
Most people today dont have the time to sleep in two separate segments and would probably end up not getting the sleep they need. And one short sleep segment isnt the answer. Four to five hours of sleep is not enough, says Connolly. It may not impact you immediately, but if you continue this pattern, your health will suffer. Disrupting your sleep/wake cycle can put every cell, tissue, and organ in your body at risk and lead to serious medical problems such as obesity, stroke, heart disease, and mood disorders.
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Causes Of Teenage Sleep Deprivation
Some of the reasons why many teenagers regularly do not get enough sleep include:
- hormonal time shift puberty hormones shift the teenagers body clock forward by about one or two hours, making them sleepier one to two hours later. Yet, while the teenager falls asleep later, early school starts dont allow them to sleep in. This nightly sleep debt leads to chronic sleep deprivation
- using screen based devices smart phones and other devices used around bed time reduce sleep time. Teens who put down their smart-phones an hour before bed gain an extra 21 minutes sleep a night, according to a study by Vic Health and the Sleep Health Foundation
- hectic after-school schedule homework, sport, part-time work and social commitments can cut into a teenagers sleeping time
- leisure activities the lure of stimulating entertainment such as television, the internet and computer gaming can keep a teenager out of bed.
- light exposure light cues the brain to stay awake. In the evening, lights from televisions, mobile phones and computers can prevent adequate production of melatonin, the brain chemical responsible for sleep
- vicious circle insufficient sleep causes a teenagers brain to become more active. An over-aroused brain is less able to fall asleep.
- social attitudes in Western culture, keeping active is valued more than sleep
- sleep disorder sleep disorders, such as restless legs syndrome or sleep apnoea, can affect how much sleep a teenager gets.
So It’s No Surprise That Sleepiness Makes People Clumsier
Most people notice that when they’re sleepy, they’re not at the top of their game. One study found that one sleepless night contributed to a 20-32% increase in the number of errors made by surgeons. People playing sports that require precision like shooting, sailing, or cycling also make more mistakes when they’ve been awake for extended periods.
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Is It Bad To Wake Up A Sleepwalker
It is not dangerous to wake up a patient form sleepwalking, but experts who discourage it quote it is unsuccessful and leads to patient disorientation, he says. Try to ease them back to bed without making forceful attempts. … Sleepwalking rarely occurs among adults and is thought to be genetic, says Dr.
Tiredness Is Associated With Bad Decision
Planning to make some changes to your portfolio? You might want to make sure you’re well-rested.
“A single night of sleep deprivation evoked a strategy shift during risky decision making such that healthy human volunteers moved from defending against losses to seeking increased gains,” researchers said.
Other researchers have found that severe sleep deprivation impairs people’s ability to follow preestablished procedures for making a “go” or “no-go” decision, something that researchers say contributed to the explosion of the space shuttle Challenger, the Chernobyl meltdown, and the Exxon Valdez disaster.
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Tired People Have A Harder Time Controlling Their Impulses Potentially Leading To Unhealthy Behavior And Weight Gain
People who don’t get enough sleep have more cravings for unhealthy meals, a harder time resisting high-calorie foods, and difficulty controlling their impulses. Researchers think hormonal imbalances that result from sleep deprivation are responsible for this, since those imbalances are linked to a high body-mass index and obesity.
Keep A Regular Bedtime Routine For Better Sleep
Maintain a consistent sleep schedule. Go to bed and wake up at the same times every day, even on weekends.
Block out snoring. If snoring is keeping you up, try earplugs, a white-noise machine, or separate bedrooms.
Go to bed earlier. Adjust your bedtime to match when you feel like going to bed, even if thats earlier than it used to be.
Develop soothing bedtime rituals. Taking a bath, playing music, or practicing a relaxation technique such as progressive muscle relaxation, mindfulness meditation, or deep breathing can help you wind down before bed.
Limit sleep aids and sleeping pills. Many sleep aids have side effects and are not meant for long-term use. Sleeping pills dont address the causes of insomnia and can even make it worse in the long run.
Combine sex and sleep.Sex and physical intimacy, such as hugging, can lead to restful sleep.
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How Does Interrupted Sleep Affect My Overall Wellbeing
When your sleep is interrupted, it affects all aspects of your health: physical, mental, and emotional.
Your Brain Isnt as Sharp
After a night of interrupted sleep, your mental sharpness, focus, and attention span all suffer , as if you hadnt slept at all. You may have difficulty concentrating, and your reaction time is slower than usual. This helps explain why drowsy driving is associated with an increase in accidents. You cant react as quickly as you normally would if a car suddenly brakes or swerves in front of you.
You Have Trouble Remembering Things
REM sleep is the time your brain uses to process new learnings from the day and commit them to memory. When your sleep is interrupted, so is this important process. After a night of broken sleep, you can have trouble remembering things especially the things you learned the day before. Our minds remember new information much better when we have a full nights sleep to process it afterward .
Your Risk of Alzheimers May Increase
During sleep, your brain flushes toxins like amyloid-beta, a type of protein thats linked to Alzheimers disease . In studies of people who regularly experience interrupted sleep, brain imaging shows a buildup of these proteins.
You Feel Grumpy
During REM, our brains process not only new information, but our feelings, too. People who regularly experience broken sleep are crankier, angrier , and more likely to be depressed than those who sleep through the night.
You May Get Sick More Often
Can Your Mind Wake Up Before Your Body
Sleep paralysis is a feeling of being conscious but unable to move. It occurs when a person passes between stages of wakefulness and sleep. During these transitions, you may be unable to move or speak for a few seconds up to a few minutes. Some people may also feel pressure or a sense of choking.
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Skin Doesn’t Heal As Well From Damage When You Are Tired Leading To Skin Aging
Poor sleep quality is strongly correlated with chronic skin problems, according to research from the University of Wisconsin. Studies have also found that when skin is damaged by the sun or other factors, it doesn’t heal as well in poor sleepers, so those people wind up showing more signs of skin aging.
Is Sleep Good For Your Brain
Sleep is important to a number of brain functions, including how nerve cells communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.
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What Causes Female Insomnia
Common causes of chronic insomnia include: Stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma such as the death or illness of a loved one, divorce, or a job loss also may lead to insomnia.
How Do You Fall Back Asleep After Waking Up
How to go back to sleep after waking up in the middle of the nightGet rid of bright lights or loud sounds. Get out of bed and move. Avoid staring at the clock. Avoid checking your phone or other screens. Meditate or try breathing exercises. Relax your muscles. Keep your lights off. Focus on something boring.More items
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Is Sleeping Curled Up Bad For You
Its also known as lateral sleeping position by sleep scientists. This position may be good for those who snore. If you have some forms of arthritis, sleeping in the side position may make you sore, though. Curling up may also prevent you from breathing deeply because doing so may restrict your diaphragm.
What Is Sleep Fragmentation
Sleep fragmentation refers to many short arousals during the night. These aren’t the natural microarousals that occur for most individuals during sleep at night. Microarousals occur in both humans and other mammals during sleep cycle transitions and are normal and don’t generally cause daytime fatigue.
Fragmented sleep, instead involves awakenings you recall later. Individuals with fragmented sleep have a hard time falling back to sleep after these awakenings, which reduces their total sleep time and causes daytime fatigue.
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A Few Nights Of Bad Sleep Can Be As Unhealthy As No Sleep At All
It stands to reason that getting a few hours of shut-eye a night is better than going without sleep altogether, but the science says otherwise. In a US-based study, participants who’d slept for 6 hours a night over two weeks were found to be just as badly affected as those who’d gone without sleep for two nights in a row.
The 48 volunteers were tested every 2 hours to assess cognitive performance and reaction time they were also asked to answer questions on their mood and how sleepy they felt. By the end of the experiment, not only were the slightly sleep-deprived people at a similar level to those who’d gone without sleep, they also didn’t know it they thought they were still functioning as normal.
This doesn’t mean if you stay up all night tonight it’s the same as getting 6 hours of sleep, but it does indicate that the cumulative effects of getting less shut-eye than you should will eventually add up to the equivalent of sleepless nights as far as your brain is concerned. That’s something to consider when you’re up until late watching Netflix or playing one more level on your video game of choice.
“It appears that even relatively moderate sleep restriction can seriously impair waking neurobehavioral functions in healthy adults,” the team from the University of Pennsylvania concludes in the report, published in the journal Sleep.