“When you lie down, you will not be afraid; when you lie down, your sleep will be sweet.” (Proverbs 3:24).
Sleep is an essential part of life. An ever increasing amount of research has examined the importance of achieving between seven and eight hours of “good” sleep to promote optimal physical, mental, and emotional health. The sleep cycle is broken into stages, and the time spent in each stage can determine whether a “good” night’s sleep is achieved or not. Emotional experiences (e.g. trauma, stress, depression), medications, aging, alcohol, and sleep disorders can alter the overall time spent asleep and alter the time spent in each sleep stage.
Stage 1 is a light sleep where the body transitions from wakefulness to sleep, indicated by slowing brain waves, heartbeat, and breathing. Muscles start to relax and can twitch.
Stage 2 is another form of light sleep where body functions are even more relaxed. Eye movement stops, body temperature drops, and brain waves show bursts of electrical activity called sleep spindles. Sleep spindles help keep the body asleep despite external stimuli, and are thought to play a role in neuroplasticity and memory consolidation.
Stage 3 is deep sleep and is the hardest to wake from. This stage of sleep is necessary for neuro-cognitive restoration, tissue repair and regrowth, bone and muscle building, and bolstering immune functions. Sleep-walking, bedwetting, and night terrors occur during this stage of sleep. On average, it is optimal to strive for one to two hours of deep sleep per eight hours of sleep achieved.
Stage 4 is rapid eye movement (REM) sleep where brain activity increases and, despite eyelids being closed, the eyes move quickly. Breathing rates become faster and irregular and blood pressure and heart rate increases. While dreams can occur during any point in the sleep cycle, REM is typically associated with vivid and intense dreams and the body becomes paralyzed to avoid acting them out. REM sleep is important for forming memories and processing emotions. On average, it is optimal to strive for one to two hours of REM sleep per eight hours of sleep achieved.
Poor sleep quality and insufficient time asleep can lead to improper deep and REM stages of sleep where consolidation, repair, and restoration of mind and body occur. Sleep disturbances, such as the inability to fall asleep and stay asleep, are common amongst individuals with stress, anxiety, depression, adjustment to changes, and trauma. It can become a vicious cycle of poor sleep, negative mood, reduced thinking skills, and deteriorating physical health if not given the proper attention.
Ensure consistent and healthy sleep hygiene by:
- Waking up and going to sleep at the same time every day.
- Avoiding caffeine at least eight hours before going to bed.
- Avoiding looking at bright lights to help fall asleep (especially phone and TV screens).
- Sleeping in a cool, dark room.
- Avoiding alcohol (it suppresses REM sleep).
- Try to go outside and be in sunlight within 30 minutes of waking up to help regulate circadian rhythm, or use an artificial light if you wake up when the sun is not out.