Sleep Tips: 7 Steps To Better Sleep

You're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

By Mayo Clinic staff

Feeling crabby lately? Or simply worn out? Perhaps the solution is better sleep.
Think about all the factors that can interfere with a good night's sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.
Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.

No. 1: Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

No. 2: Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

No. 3: Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

No. 4: Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

No. 5: Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.
If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.

No. 6: Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

No. 7: Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

What Is The Best Mattress To Ease Chronic Back Pain?

If you have chronic back pain or want to avoid it, the right mattress — not too hard, not too soft — is essential. These tips can help you select the best one.

We spend about a third of our lives asleep, so the right mattress is important. And if you have chronic back pain, the best mattresses for back pain relief are those that give your spine just the right amount of support, in all the crucial areas.

"A firm, supportive mattress is best for the bony and muscular structures of the back in order to maintain the proper mechanics," says Harry N. Herkowitz, MD, chairman of orthopaedic surgery at William Beaumont Hospital in Royal Oak, Mich.

To understand how to maintain the proper mechanics of your spine, you need some spinal anatomy basics. Your spine supports your head, keeps your body upright, allows you the flexibility to bend and twist, and protects your spinal cord. Your spine has three sections and three normal, gentle curves that need to be supported when you are standing as well as when you are sleeping.

Your cervical spine includes seven vertebrae, supports your head, and has a C-shaped curve. Your thoracic spine includes 12 vertebrae, supports your upper body and has a reverse C-shaped curve. Your lower back, or lumbar spine, is your back's foundation, includes five vertebrae, and also has a C-shaped curve. If you don’t maintain these curves, you increase the stress on the bones and muscles of your back, and that can lead to chronic back pain.

Best Mattress Type for Back Pain

The reason your mattress is so important is because you spend about eight hours of every day lying on it. The idea that very firm mattresses for back pain are the best way to relieve or prevent chronic back pain is old news. The truth is more like what Goldilocks told the three bears. Not too hard and not too soft is about right. "A mattress that is too soft or too hard can put significant stress on the lower back structures," warns Dr. Herkowitz.

Here are tips for managing back pain and bed selection success:

• Support. Mattresses for back pain must support the heaviest parts of your body where the natural curves are located. These areas are the head, the shoulders, and the hips. Don't forget that you also need a good pillow to support your head.
• Back pain and bed selection. It's not just about the mattress. You also need a good bed foundation. Putting a new mattress for back pain on an old, worn-out bed spring is not a good idea. Most mattresses work best with a matching foundation or box spring.
• Space. If you are like most sleepers, you move around 40 to 60 times per night. If you are sharing your mattress with a partner, you may need to consider a queen- or king-size mattress to make sure you have enough space.
• Comfort. There are many mattress options, including springs, foam, water, and air. Any of these can work as a mattress for back pain, but you really can't tell what feels best for you until you lie down and try it.

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When Do You Need a New Mattress?

You need a new mattress when your old one wears out and no longer supports you. "Your spine should never sink into your mattress," says Herkowitz. How long it takes for you to start sinking into your mattress depends on how you sleep and how much you weigh. Here are some tips:

• If you start waking up with aches and pains, especially chronic back pain, it is probably time to go shopping.
• Your mattress support needs may change over time. As you get older, you may need more support.
• Since the changes in your mattress occur gradually over time, it is a good idea to try out a new mattress after a few years to compare and feel the difference.

Of course, if you are living with chronic back pain, talk to your doctor. It may be more than your mattress.
Mattresses for back pain are mattresses that support the normal curves of your back. The best mattress type for back pain avoids putting stress on these important areas of your back while you sleep. The most important thing to remember is that everyone is different, and the best way to find the right mattress for back pain is to try it out before you buy.

Losing Sleep Due To Stress

		Starting every day with a good night's sleepTM is important year round. The Better Sleep Council (BSC) conducted a stress and sleep survey to find out what keeps Americans up at night. This year's findings revealed a range of insights on Americans' stress and sleep cycles. Here are some of the results: Who is More Stressed? 26% of women report trouble sleeping at least once a week compared to only 16% of men   19% of individuals ages 45-64 admit to losing sleep due to stress a few nights per week The survey also focused on women's wellness and the results show an interesting paradigm in how women approach their own health. 27% of women say sleep is the most important component to their overall well-being   16% of women would try getting a good night's sleep to improve their overall wellness   31% of suburban moms are likely to make sleep a priority   50% of women with children agree that sleep is the best way to recharge, nine points higher than women without children   45% of women agree they feel most refreshed after a good night's sleep   26% of women are likely to invest in a mattress as an in-home wellness item

The best stress reducer is an excellent night's sleep which is always aided by an excellent mattress. Don't sell yourself short by chosing the cheapest mattress thinking that you will reduce stress by making price the primary concern. Select a mattress that is well constructed and will give at least 10 years of life. Choose a mattress that will enable you to completely relax into it and enjoy the level of comfort that will facilitate your deepest sleep. Starting every day with a good night's sleep is like ushing your "reset" button.

What Size Mattress Should I Buy?

 Mattress Size Guide

Buying a too-small mattress is one of the biggest mistakes new bed-buyers make. Couples who've been sleeping on a "double" since they got married may think they have enough room, until they learn that each person has only as much sleeping space as a baby's crib!

Here are size guidelines for shoppers from the Better Sleep Council:

Full beds. Sometimes still called "double," full beds are 53 inches wide, which is just 15 inches wider than a twin size (single). That leaves each partner only 27 inches of personal space, or about the width of a crib. Both twin and full sizes are approximately 75 inches long, which may be too short for some adults, especially men.

Full bed Recommendations: A Full size bed is only enough space for a single sleeper and only if the person is under 5 feet 5 inches tall. Parents are increasingly choosing full size over twin for teenage bedrooms. Parents are even making this choice for younger children in to give themselves a more comfortable place to rest when reading together at tuck-in time.

Queen beds. A queen bed is 60 inches wide by approximately 80 inches long – 6 inches wider and 5 inches longer than a full size mattress. These added inches can make all the difference in comfort, especially for couples, and have made the queen today's most popular mattress size. However, with 30 inches of personal space, each adult still has 9 inches less width than if they slept alone in a twin bed.

Recommendations: Queen size is a good choice for guest rooms, smaller master bedrooms and for couples who prefer close quarters. It's also a great choice for single sleepers who are also "sprawlers."

King beds. These are 76 inches wide by approximately 80 inches long – about 18 inches wider than a queen. This is the closest a couple can come to having as much personal space (38 inches) as each would have on a twin bed. In fact, two twin extra-long beds pushed together are about the same size, an option that can offer a flexible arrangement for a guest room. For consumers on the west coast, there is also the "California King," which is 72 inches wide by 84 inches long – 4 inches narrower and 4 inches longer than a regular king.

Recommendations: King size is the best choice for couples that want maximum personal sleeping space. It's also the best bet to accommodate that time on Sunday morning when children may pop into bed – or if the pets in your house have mattress privileges! However, size can be a problem. Even with a "split boxspring" – two twin-size foundations to support it – to make a king set more manageable, it may be too big for some bedrooms or too bulky to navigate through some corridors, doors and stairwells. It's a good idea to break out the tape measure to check your room dimensions if there is any doubt.

Commonly Asked Mattress Questions

Q: Is it normal for my mattress to get body impressions? A: Yes. Many of today's top-quality mattresses use extra-plush foams and fibers to create comfort layers designed to cradle your body and relieve pressure. In the first few weeks you sleep on a new mattress with extra comfort layers, you will likely notice some body impressions on the surface. These impressions are normal. They indicate that the comfort layers are conforming to your body, as they are supposed to do, and shouldn't be considered a sign that something is wrong with your new mattress. Q: I'm shopping for a platform bed. Should I expect it to feel the same as a regular sleep set? A: Not really. The way a mattress feels when you try it in the store is partly due to its matching foundation (boxspring) – they are engineered to work in tandem with one another. When you replace the foundation with a platform bed's rigid surface, the feel will be different – generally, firmer and less resilient. You might also want to consult with your salesperson to determine if there are any changes in warranty coverage for a mattress used without its matching foundation. Q: Will I be able to find fitted sheets if I buy a thicker bed? A: Most definitely. Mattress shoppers are often concerned that they won't be able to find sheets to fit the newer plush, extra-thick models. But fortunately, bed linens have adapted to these state-of-the-art mattresses and foundations. Sheets, comforters and mattress pads for these new, thicker mattresses are readily available, and often noted on packaging as compatible with "extra deep" mattresses or featuring "deep pocket" construction. Q: Does softer mean less support? A: Not with a new mattress. Innovations in coil constructions and a new generation of foams have made it possible for mattresses to offer a wide range of surface softness options without sacrificing the deep-down support that your body needs.

Sleep Tight.....Don't Let The Bed Bugs Bite.....

Sleeping Tradition

Here are two sayings we still use today from our past:

Sleep tight: We use this saying often when wishing someone a good night’s sleep or putting a young child down to bed at night. The phrase originated from when a wooden bed frame held a mattress by stringing ropes across the frame and under the mattress. The ropes were the only means of keeping the mattress in a firm shape; when the ropes sagged so did the mattress.

When the ropes began to stretch and sag they required the regular maintenance of tightening. How did they tighten the ropes centuries ago? Their technology was to use a large wooden screw called a key to do the job. So, to “sleep tight” came to mean that others wished you well by sleeping comfortably on a tight or firm bed! Talk about extra housework! These days all you do is purchase a new box springs or mattress to get the job done.

Don’t let the bed bugs bite: As recently as the 1930’s in America, about 70 years ago, we did not have mattresses as we know them today. Back then people took large cloth bags and stuffed them with whatever they had on hand inexpensively: dried corn husks if they lived on a farm, straw, dried leaves, grass or like in the Deep South they used Spanish moss. It was only the very wealthy who could afford their mattresses to be stuffed with the luxury of the softest goose down or feathers.

Here’s the revolting part: Bed bugs are not a fairy tale but real bugs. What happened when people stuffed their cloth bags with those natural elements? You guessed right! It didn’t matter how careful you were when you stuffed those mattresses, some of the bugs, larvae or eggs would get into it. As you would relax into that mattress, tired from the day, the bugs would migrate to the warmest part of the bed: you! They would only settle down for their sleep after a few chomps on you. Apparently, because of international travel there is a resurgence of this issue and bed bug biting experience. Consider carefully before signing up for that cheap hotel room overseas. More to come on protecting your mattress from bed bugs.

When To Part With Your Old Mattress

Today's mattresses are made to last a lifetime. But you probably shouldn't plan on keeping yours for that long. Our bodies change over time, so the mattress that was once a joy to sleep on may no longer feel comfortable a few years down the road.

In addition, mattresses collect dust mites, fungus, and other germs that can exacerbate allergies and impact your sleep patterns. After 10 to 15 years, it's time to think about buying a new bed.

Ultimately, the experts say that the best bed for you is the one that feels most comfortable. There's no mattress that's going to save your body when you get only five hours of sleep.  In order to feel your best, you need to get enough rest… no matter what type of mattress you're sleeping on; however, be sure to purchase a new mattress that provides the comfort features that are best suited for you to fully relax and fall into your deepest sleep patterns for maximum REM sleep and thorough rejuvenation for a new day!

How To Pick Your Perfect Mattress

Getting a good night's sleep depends on a lot of different factors --comfort, stress level, room temperature – but to get it right, you've got to start with the basics and your mattress is the first building block to a restful slumber.

If you're in the market for a new mattress and have recently taken a stroll down the aisle of a bedding store, you know that there is a dizzying array from which to choose. How do you know which mattress is best for you?

To start, says Arya Nick Shamie, MD, associate professor of orthopedic surgery and neurosurgery at Santa Monica UCLA Medical Center, the mattress needs to support your body in a neutral position, one in which your spine has a nice curvature and your buttocks, heels, shoulders, and head are supported in proper alignment

"If the mattress is too firm, it will push on those main pressure points and take you out of alignment," Shamie says. "If it's too soft, those pressure points won't be properly supported, so your whole body flops back." Both of these scenarios can lead to an achy morning

Michael Breus, PhD, a WebMD sleep expert and author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep says that a firmer bed seems to be better for people with lower back pain.

In fact, researchers in Spain studied people with long-term back pain and found that on a 10-point hard-to-soft scale people who slept on a medium-to-firm mattress (5.6 on the scale) had less back pain than those who slept on a softer mattress.

Innerspring Mattresses

Innerspring mattresses are still by far the most widely used. They support you with coil springs, and in most built today, each coil is individually enclosed. This helps the bed weather years of use and prevents the coils from popping out of the mattress. On top of the coils are a wide variety of materials added for comfort, from pillow to latex to memory foam. It's all a matter of preference

Salespeople may try to sell you on the idea that more coils mean more comfort, but that's not necessarily true, says Breus.

"You don't really need a coil count above 390," he adds. Beyond that, the difference in feel is so small it would be difficult to notice.

Pros: There are plenty of innerspring mattresses on the market from which to choose. They range in firmness, the fluffiness of the pillow top, and in price to fit nearly every preference and pocket book.

Cons: There's no direct relationship in most cases between price and comfort, but Breus suggests steering clear of the cheapest innerspring mattress. If there aren't enough springs and cushion to offer you proper support, he says, you'll likely wake up with an aching back.

Conditions: For someone who is very overweight, spring mattresses may offer a firmer support, making them easier to get in and out of, Breus says. Firmer versions are good for people with back pain. But spring-based mattresses can be comfortable for almost anyone.

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Memory Foam Mattresses

Memory foam mattresses are growing in popularity. They are made of layers of different densities of foam that respond to weight and temperature, and are known for comfort because they contour to the specific shape of your body. Memory foam toppers are also available.

Pros: By molding to the shape of your body as your weight shifts through the night, memory foam reduces pressure points, and relieves pain. Memory foam also absorbs movement, so if you sleep with a partner, you're not likely to be disturbed by his tossing and turning.

Cons: One of the biggest complaints with memory foam mattresses is that because these mattresses are temperature sensitive, softening and molding with your body heat, they can make you feel extremely hot during the night. Breus also says memory foam mattresses have been known to emit an unpleasant chemical smell.

Conditions: "If you have a hard time getting comfortable, if you have chronic fatigue, or some type of muscle pain, then a memory foam mattress would work well for you, assuming you don't have temperature issues," Breus says.

Latex Mattresses

Latex mattresses are made from either natural or synthetic rubber, and are known for providing a very firm, bouncy support that is uniform throughout the bed.

Pros: "Quite frankly, I think one of the best materials is latex," Breus says. He likes it for being very firm and supportive, but also for providing comfort similar to memory foam. Unlike the memory foam mattresses, however, Breus says latex pushes back, ultimately providing more support.

Cons: If you don't like the feel of a firm mattress, latex is probably not the right choice for you.

Conditions: Either a latex mattress or latex mattress topper is great for relieving back pain because they offer the best combination of comfort and support, Breus says.

Adjustable Beds

These beds are able to bend and elevate at varying angles. As a result, the mattress has to be flexible. Different types of mattresses can be used on an adjustable bed – memory foam, latex, or air, for example. Spring mattresses are more difficult to use, however, because the springs don't handle the bending well.

Pros: For people who have difficulty getting in and out of bed or who like to watch television in bed, Shamie says, adjustables can make life easier by moving you closer to where you need to be.

Conditions: If you suffer from sleep apnea, sleeping flat can make the condition worse by cutting off airways and causing the tongue to fall into the back of the throat, Shamie says. People who experience acid reflux can also benefit by sleeping in a bed that elevates their upper body.
Shamie also suggests adjustable beds for people with hip or back pain who have a hard time moving from a lying position to sitting up or standing.

How do you know if the bed you're sleeping on is the right one?

"If you wake up in the morning and have some low back pain and can stretch and get rid of it in 15 or 30 minutes, that means you're on an inappropriate mattress for you," Breus says.
The right mattress, on the other hand, is one on which you feel no pressure, almost like you're floating in air, Breus says.

If you're looking for a new mattress, experts suggest testing it in the store and laying down on each mattress in the position in which you normally sleep. Breus suggests spending at least 10 to 15 minutes on the bed. And, bring your own pillow! The more you can replicate the way you'll be sleeping on the mattress once you get it home, the better your chances of picking the right one.

 

 

Is Lack Of Sleep Affecting Your Performance?

Lack of sleep affects your judgment, coordination, and reaction times. In fact, sleep deprivation can affect you just as much as being drunk. 

When you’re scrambling to meet the demands of modern life, cutting back on sleep can seem like the only answer. How else are you going to get through your never-ending to-do list or make time for a little fun? Sure, a solid eight hours sounds great, but who can afford to spend so much time sleeping? The truth is you can’t afford not to or your daily performance of responsibilities will be drastically affected.

Sleep consists of a series of distinct cycles and stages that restore and refresh your body and mind. Even minimal sleep loss takes a toll on your mood, energy, efficiency, and ability to handle stress. If you want to feel your best, stay healthy, and perform up to your potential, sleep is a necessity, not a luxury.

Your internal 24-hour sleep-wake cycle, otherwise known as biological clock or circadian rhythm, is regulated by processes in the brain that respond to how long you’ve been awake and the changes between light and dark. At night, your body responds to the loss of daylight by producing melatonin, a hormone that makes you sleepy. During the day, sunlight triggers the brain to inhibit melatonin production so you feel awake and alert.

This sleep-wake cycle can be disrupted by factors such as nightshift work, traveling across time zones, or irregular sleeping patterns, leaving you feeling groggy, disoriented, and sleepy at inconvenient times. The production of melatonin can also be thrown off when you’re deprived of sunlight during the day or exposed to too much artificial light at night, disrupting the sleep-wake cycle and preventing you from getting the sleep you need

Stages of sleep: REM sleep and non-REM sleep stages

very different from one another in terms of what’s happening beneath the surface. From deep sleep to dreaming sleep, they are all vital for your body and mind. Each stage of sleep plays a different part in preparing you for the day ahead.

There are two main types of sleep:

• Non-REM (NREM) sleep consists of four stages of sleep, each deeper than the last.
• REM (Rapid Eye Movement) sleep is when you do most active dreaming. Your eyes actually move back and forth during this stage, which is why it is called Rapid Eye Movement sleep.

The Stages of Sleep
Non-REM sleep
Stage N1 (Transition to sleep) – This stage lasts about five minutes. Eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.
Stage N2 (Light sleep) – This is the first stage of true sleep, lasting from 10 to 25 minutes. Eye movement stops, heart rate slows, and body temperature decreases.
Stage N3 (Deep sleep) – You’re difficult to awaken, and if you are awakened, you do not adjust immediately and often feel groggy and disoriented for several minutes. In this deepest stage of sleep, brain waves are extremely slow. Blood flow is directed away from the brain and towards the muscles, restoring physical energy.
REM sleep
REM sleep (Dream sleep) – About 70 to 90 minutes after falling asleep, you enter REM sleep, where dreaming occurs. Eyes move rapidly. Breathing is shallow. Heart rate and blood pressure increase. Arm and leg muscles are paralyzed.

The sleep cycle: Understanding the architecture of sleep

You may think that once you go to bed, you soon fall into a deep sleep that lasts for most of the night, progressing back into light sleep in the morning when it’s time to wake up. In reality, the sleep cycle is a lot more complicated.

During the night, your sleep follows a predictable pattern, moving back and forth between deep          

restorative sleep (deep sleep) and more alert stages and dreaming (REM sleep). Together, the stages of  REM and non-REM sleep form a complete sleep cycle. Each cycle typically lasts about 90 minutes      and repeats four to six times over the course of a night.

The amount of time you spend in each stage of sleep changes as the night progresses. For example, most deep sleep occurs in the first half of the night. Later in the night, your REM sleep stages become longer, alternating with light Stage 2 sleep. This is why if you are sensitive to waking up in the middle of the night, it is probably in the early morning hours, not immediately after going to bed.

Having a hard time getting up when your alarm goes off?

Even if you’ve enjoyed a full night’s sleep, getting out of bed can be difficult if your alarm goes off when you’re in the middle of deep sleep (stage N3). If you want to make mornings less painful—or if you know you only have a limited time for sleep—try setting a wake-up time that’s a multiple of 90 minutes, the length of the average sleep cycle. For example, if you go to bed at 10 p.m., set your alarm for 5:30 (a total of 7 ½ hours of sleep) instead of 6:00 or 6:30. You may feel more refreshed at 5:30 than with another 30 to 60 minutes of sleep because you’re getting up at the end of a sleep cycle when your body and brain are already close to wakefulness.

The importance of deep sleep and REM sleep

Getting good, restorative sleep is not just a matter of spending enough hours in bed. The amount of time you spend in each of the stages of sleep matters. A normal adult spends approximately 50 percent of total sleep time in stage 2 sleep, 20 percent in REM sleep, and 30 percent in the remaining stages, including deep sleep.

Each stage of sleep in the sleep cycle offers benefits to the sleeper. However, deep sleep (stages 3 and 4) and REM sleep are particularly important.

Deep sleep

The most damaging effects of sleep deprivation are from inadequate deep sleep. Deep sleep is a time when the body repairs itself and builds up energy for the day ahead. It plays a major role in maintaining your health, stimulating growth and development, repairing muscles and tissues, and boosting your immune system. In order to wake up energized and refreshed, getting quality deep sleep is key. Factors that can lead to poor or inadequate deep sleep include:

• Being woken during the night. (by outside noise, for example, or in order to care for a crying baby)
• Working night shifts or swing shifts. Getting quality deep sleep during the day can be difficult, due to light and excess noise.
• Smoking or drinking in the evening. Substances like alcohol and nicotine can disrupt deep sleep. It’s best to limit them before bed.

REM sleep

Just as deep sleep renews the body, REM sleep renews the mind. REM sleep plays a key role in learning and memory. During REM sleep, your brain consolidates and processes the information you’ve learned during the day, forms neural connections that strengthen memory, and replenishes its supply of neurotransmitters, including feel-good chemicals such as serotonin and dopamine that boost your mood during the day.

To get more mind and mood-boosting REM sleep, try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stages are longer. Improving your overall sleep will also increase your REM sleep. If you aren’t getting enough deep sleep, your body will try to make it up first, at the expense of REM sleep.

How Many Hours Of Sleep Do You Need?

A GUIDE TO HEALTHY SLEEP

Average Sleep Needs
Age	Hours
Newborns (0-2 months)	12 - 18
Infants (3 months to 1 year)	14 - 15
Toddlers (1 to 3 years)	12 - 14
Preschoolers (3 to 5 years)	11 - 13
School-aged children (5 to 12 years)	10 - 11
Teens and preteens (12 to 18 years)	8.5 - 10
Adults (18+)	7.5 - 9

According to the National Institutes of Health, the average adult sleeps less than 7 hours per night. In today’s fast-paced society, 6 or 7 hours of sleep may sound pretty good. In reality, it’s a recipe for chronic sleep deprivation.

While sleep requirements vary slightly from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best. Children and teens need even more (see box at right). And despite the notion that our sleep needs decrease with age, older people still need at least 7.5 to 8 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap.

Sleep needs and peak performance

There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. Just because you’re able to operate on 7 hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. The best way to figure out if you’re meeting your sleep needs is to evaluate how you feel as you go about your day. If you’re logging enough hours, you’ll feel energetic and alert all day long, from the moment you wake up until your regular bedtime.

Think six hours of sleep is enough?

Think again. Researchers at the University of California, San Francisco discovered that some people have a gene that enables them to do well on 6 hours of sleep a night. But the gene is very rare, appearing in less than 3% of the population. For the other 97% of us, six hours doesn’t come close to cutting it.

The power of sleep

Many of us want to sleep as little as possible—or feel like we have to. There are so many things that seem more interesting or important than getting a few more hours of sleep. But just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort!

Understanding sleep

Sleep isn’t merely a time when your body and brain shut off. While you rest, your brain stays busy, overseeing a wide variety of biological maintenance tasks that keep you running in top condition and prepare you for the day ahead. Without enough hours of restorative sleep, you’re like a car in need of an oil change. You won’t be able to work, learn, create, and communicate at a level even close to your true potential. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown.

It’s not just the number of hours in bed that is important—it’s the quality of those hours of sleep. If you’re giving yourself plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep—especially deep sleep and REM sleep. By understanding how the sleep cycles work and the factors that can lead to those cycles being disrupted, you’ll be able to start getting both the quantity and the quality of sleep you need.

Myths And Facts About Sleep

Myth 1: Getting just 1 hour less sleep per night won’t affect your daytime functioning. You may not be noticeably sleepy during the day. But even slightly less sleep can affect your ability to think properly and respond quickly, and compromise your cardiovascular health, energy balance, and ability to fight infections.

Myth 2: Your body adjusts quickly to different sleep schedules. Most people can reset their biological clock, but only by appropriately timed cues—and even then, by 1–2 hours per day at best. Consequently, it can take more than a week to adjust after traveling across several time zones or switching to the night shift.

Myth 3: Extra sleep at night can cure you of problems with excessive daytime fatigue. Not only is the quantity of sleep important but also the quality of sleep. Some people sleep 8 or 9 hours a night but don’t feel well rested when they wake up because the quality of their sleep is poor.
Myth 4: You can make up for lost sleep during the week by sleeping more on the weekends. Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. Furthermore, sleeping later on the weekends can affect your sleep-wake cycle so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings

Paying Off Your Sleep Debt

Paying off your sleep debt

Sleep debt is the difference between the amount of sleep you need and the hours you actually get. Every time you sacrifice on sleep, you add to the debt. Eventually, the debt will have to be repaid. It won’t go away on its own. If you lose an hour of sleep, you must make up that extra hour somewhere down the line in order to bring your “account” back into balance.

Sleeping in on the weekends isn’t enough!

Many of us try to repay our sleep debt by sleeping in on the weekends. But as it turns out, bouncing back from chronic lack of sleep isn’t that easy. One or two solid nights of sleep aren’t enough to pay off a long-term debt. While extra sleep can give you a temporary boost (for example, you may feel great on Monday morning after a relaxing weekend), your performance and energy will drop back down as the day wears on.

Tips for getting and staying out of sleep debt

While you can’t pay off sleep debt in a night or even a weekend, with a little effort and planning, you can get back on track.

• Aim for at least 7.5 hours of sleep every night. Make sure you don’t fall farther in debt by blocking off enough time for sleep each night. Consistency is the key.
• Settle short-term sleep debt with an extra hour or two per night. If you lost 10 hours of sleep, pay the debt back in nightly one or two-hour installments.
• Keep a sleep diary. Record when you go to bed, when you get up, your total hours of sleep, and how you feel during the day. As you keep track of your sleep, you’ll discover your natural patterns and get to know your sleep needs.
• Take a sleep vacation to pay off a long-term sleep debt. Pick a two-week period when you have a flexible schedule. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you continue to keep the same bedtime and wake up naturally, you’ll eventually dig your way out of debt and arrive at the sleep schedule that’s ideal for you.

Make sleep a priority. Just as you schedule time for work and other commitments, you should schedule enough time for sleep. Instead of cutting back on sleep in order to tackle the rest of your daily tasks, put sleep at the top of your to-do list

Signs and Symptoms of Sleep Deprivation and Lack of Sleep

If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you.

How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be wide-awake, fully alert, and firing on all cylinders. It feels normal to get sleepy when you’re in a boring meeting, struggle through the afternoon slump, or doze off after dinner. But the truth is that it’s only “normal” if you’re sleep deprived.

You may be sleep deprived if you...

• Need an alarm clock in order to wake up on time
• Rely on the snooze button
• Have a hard time getting out of bed in the morning
• Feel sluggish in the afternoon
• Get sleepy in meetings, lectures, or warm rooms

• Get drowsy after heavy meals or when driving
• Need to nap to get through the day
• Fall asleep while watching TV or relaxing in the evening
• Feel the need to sleep in on weekends
• Fall asleep within five minutes of going to bed

While it may seem like losing sleep isn’t such a big deal, sleep deprivation has a wide range of negative effects that go way beyond daytime drowsiness.

The effects of sleep deprivation and chronic lack of sleep

• Fatigue, lethargy, and lack of motivation
• Moodiness and irritability
• Reduced creativity and problem-solving skills
• Inability to cope with stress
• Reduced immunity; frequent colds and infections

• Concentration and memory problems
• Weight gain
• Impaired motor skills and increased risk of accidents
• Difficulty making decisions
• Increased risk of diabetes, heart disease, and other health problems