Here’s to Restful Sleep
October 19, 2022
Compromising sleep is quite the norm, but it’s often taken for granted. “Goodnight” is one of the most universal phrases that we tell our loved ones, but considering how important sleep is, it’s no surprise. Sadly, ¼ of teens suffer from insomnia and with 73% of high schoolers not getting healthy enough amounts of sleep, it’s a topic that needs to be heard. Putting time towards sleep is hard, and with bigger priorities, sleep can easily be swept under the rug. The consequences of sleep deprivation are so gradual that it is difficult to even notice what’s really going on behind the scenes. Symptoms of sleep deprivation include delayed thinking, reduced attention span, worsened memory, lack of energy, and mood changes. Isabella Guiterez (12) noted that “a lot of people go through feelings of stress and anxiety but a quick fix could be as simple as a good night’s rest. It’s a noticeable difference”
Teenagers need 8-10 hours of sleep while adults need 7-9 hours. Seven hours of sleep has always been questionable, so slipping 6 hours of sleep may be alright. With that being said, if it becomes too regular it leads to chronic sleep deprivation. Anything lower than 6 hours is practically useless unless it’s a morning nap. Sleep is split up into stages of REM. REM is defined as “a kind of sleep that occurs at intervals during the night and is characterized by rapid eye movements, more dreaming and bodily movement, and faster pulse and breathing” (NCBI Bookshelf). Stage 1 is when we start dozing off, which normally lasts one to five minutes depending on the person. Stage 2 is when our bodies settle down while our brains create a new wave pattern. The brain slows except for short bursts of activity that keep us from waking up. This stage lasts 10-25 minutes. Stage 3 is called deep sleep, it’s a more serious stage from waking up than the last. This stage is most important as it helps us recover and grow. This stage lasts 20-40 minutes. The last cycle is REM which is most important for cognitive functions such as memory, insightful thinking, and creativity. Dreams are also more common in this stage. This stage lasts around 90 minutes. We go through 4 of these 4 staged cycles. As you continue sleeping these cycles get shorter. On average you’ll need 4-6 cycles a night.
With REM in mind, to wake up feeling refreshed it’s best to wake during your light stage of sleep. To do so use 90-minute multiples. For example, if you need to wake by 7 AM sleep by 10 PM (9 hours of sleep). If that’s too early, wait for the following 90 minutes to be asleep by 11:30 (7.5 hours of sleep) and so on (6 hours of sleep) depending on your circumstances. Make sure to take into account how long it takes to fall asleep. For example, if you’re aiming for 11:30 and it takes you 30 minutes to fall asleep be in bed by 11. It’s just as important to maintain a consistent sleep schedule. Keeping a consistent sleep schedule not only improves your quality of sleep, but it also builds your sleep drive making it easier to fall asleep. The key to falling asleep is simply relaxing. For those having a hard time falling asleep, there are a few tips you could follow including taking deep breaths, hot baths before bed, turning off the lights an hour before bed, white noise, or soft music.
Think of sleep like a dose of medicine you take a certain amount, each night, at the same time. Getting into the habit of a consistent 9 hours of sleep is one of the healthiest things you do for yourself, If not, 7.5 hours of consistent sleep has credit due as well. But all in all, nobody knows you better than you. Sleep isn’t a set of rules you should follow–as long as it’s for the most part consistent experiment with what works best for you.