The Five Facts About Sleep (and How to Get More of it!)
In general, people do not get enough sleep. In fact, 40% of Americans aren’t getting the recommended amount of sleep every night. Fortunately, this is something we can get much better at. According to the American Psychology Association, adding sixty to ninety minutes more sleep per night can make us happier and healthier. Here’s how.
Fact #1:
Adults need between seven to nine hours of sleep per night. By setting a priority of going to bed and getting up at the same time every day, we can ensure we’ve carved out enough time for sleep. If getting up at 6AM is our goal, we need to be asleep by 11PM to hit the seven-hour minimum. We can extend that time by instilling a steady bedtime routine and going to bed earlier in fifteen-thirty minute increments until we wake rested and refreshed daily.
Fact #2:
The circadian rhythm is a twenty-four-hour internal clock that controls our sleep-wake cycle. This cycle determines when our brain releases chemicals like cortisol to wake us up and melatonin to help us go to sleep. One way we can manage these cycles and balance their consistency is by understanding how light influences this rhythm. Morning sunlight signals our brain to begin the wake cycle by releasing cortisol. Opening the curtains when we first wake up or turning on a lot of light, can help our brain wake faster. Conversely, limiting light exposure while we go to sleep will signal the release of melatonin, helping us fall into a deeper, more restful sleep faster.
Fact #3:
Many of us consume caffeine daily. Beyond helping us wake up in the morning, caffeine is known for how it can stimulate our central nervous system, enhancing physical and mental performance. However, drinking caffeinated beverages throughout the day can be damaging our sleep. The effects of caffeine are felt within thirty to sixty minutes of drinking it. But the half-life is five to six hours. In order to have the stimulating effects out of our system, we need to stop drinking caffeine a minimum of six hours before we begin our nighttime routine.
Fact #4:
People who exercise get better sleep. Research shows that even getting as little as thirty minutes of moderate exercise throughout the day has a positive result on sleep quality the same night. Exercise can also help adjust our circadian rhythm by increasing our body temperature. When we stop moving, this cooldown will trigger sleepiness. Finally, exercise can help our body burn stress chemicals and other toxins through sweat. This means not only is our body ready for a restful sleep, but our minds can shut down faster, helping us fall asleep faster.
Fact #5:
One of the most important aspects of getting a good night’s sleep is our bedtime routine. Having a stimulus-free hour before going to bed will result in better quality sleep. Blue light, which is the most common light in all our screens and devices, is very damaging to our sleep. Our brain associates blue light with daytime and blocks the release of melatonin. By eliminating blue light at least an hour before we go to sleep, we help our brain fall into its natural sleep cycle. We can also work to lower our body temperature. Taking a hot shower or warm bath raises and then lowers our core temperature, inducing sleepiness. But sleeping in a cool, dark room can do the same. The most important part of this routine is allowing our brain the proper amount of time to fall asleep. Avoid reading in bed, watching television, scrolling through devices, or getting in a last round of work emails. Meditation or deep breathing exercises can help us learn to go to bed with purpose and our sleep will improve as a result.
Conclusion
We often focus on the amount of sleep we’re supposed to get, but the truth is, quality of sleep is just as important. Small adjustments to our daytime habits can reap large sleep rewards. By adding in a focused and relaxed nighttime routine, we’ll find ourselves falling asleep faster, sleeping longer, and waking up easier.
