In celebration of World Sleep Day, we present a science-backed guide to achieving deep, restorative sleep.
People around the globe are battling with insufficient sleep. In the United States alone, it’s estimated that 50 to 70 million individuals are affected by this issue, which experts have labeled an epidemic on a worldwide scale.
Thankfully, there are straightforward changes you can make, both mentally and physically, to enhance the quality of your sleep.
Our guide offers insights into achieving blissful, rejuvenating rest, drawing from the latest scientific findings and some historical practices that have been forgotten over time.
Studies indicate that our sleep needs vary with the seasons, requiring more sleep during the dark, chilly winter months compared to the summer. This is due to the natural seasonal variations in sleep patterns.
A German study found that people experience longer REM and deep sleep phases in December than in June. REM sleep is when we dream and our heart rate increases, while deep sleep is crucial for muscle and tissue repair and plays a significant role in memory consolidation.
Consider incorporating naps into your daily routine. Many cultures embrace napping as a daily practice, and research supports its health benefits.
A 2023 study suggests that regular napping can help maintain a larger brain size and potentially delay brain aging by three to six years. Conditions like Alzheimer’s and vascular dementia have been linked to reduced brain volume.
Short naps, lasting no more than 15 minutes, can immediately boost mental performance, with effects lasting up to three hours after waking. The secret to effective napping lies in keeping them brief to avoid deep sleep and timing them for mid-afternoon to prevent nighttime sleep disturbances.
However, not all naps are beneficial. Microsleeps, brief episodes of sleep lasting only a few seconds, can be dangerous, especially while driving.
Microsleeps are common among those with narcolepsy or those not getting enough sleep at night. Continuous six-hour sleep nights over two weeks can lead to frequent microsleeps, similar to those experienced by individuals who go without sleep entirely.
If you’re experiencing regular microsleeps, it’s a sign that you’re not getting sufficient rest overall.
Focus on sleep quality over quantity. While the recommended sleep duration varies from person to person, usually between seven and nine hours, the quality of that sleep is equally, if not more, important.
Poor sleep quality can leave us feeling unrefreshed upon waking. This is because, during sleep, our brains are flushed with cerebrospinal fluid to clear out toxins. This waste-clearance system, known as the glymphatic system, functions optimally when we sleep at consistent times each day.
Aligning our sleep with our natural circadian rhythms, the brain’s 24-hour internal clock that regulates cycles of alertness and sleepiness, can lead to the highest quality rest.
Be grateful for modern beds. Most people in the Western world are fortunate to wake up on a soft bed, possibly with a spring mattress or memory foam. This wasn’t always the case.
In the past, many woke up in “box beds” to stuffy air and darkness, or on “tick” mattresses filled with straw or leaves, which also harbored ticks, fleas, and bedbugs. The Victorians even devised uncomfortable sleeping arrangements for the homeless, including coffin-beds and ropes for hanging over for rest.
Adopting a two-shift sleep pattern can be beneficial for those who wake up in the middle of the night. It’s acceptable to have a short sleep, wake up for a while, and then return to sleep.
This approach allows for engaging in various activities during the wakeful period, such as household chores or socializing, before falling asleep again and waking up refreshed in the morning.
Finally, consider the benefits of sharing a bed. Historically, it was common for people to share beds not only with family members but also with friends, colleagues, and even strangers.
Sharing a bed provided warmth and an opportunity for conversation into the early hours, despite the drawbacks of morning breath and the risk of bedbugs.
By embracing these practices and understanding the science behind sleep, we can all look forward to better, more restful nights.