In today’s busy world, finding time to relax and sleep well can be tough. But a good sleep is just as important for staying healthy as eating well and exercising. When we sleep well, it helps our brains work better, keeps us in a good mood, and keeps us healthy. Not getting good sleep regularly can make us more likely to get sick or have health problems. These problems can range from heart disease and stroke to gaining too much weight and having memory issues. So, even though life is busy, it’s important to make time for good sleep.
According to Dr. Marishka Brown, a sleep expert at NIH, good sleep involves three main things. Firstly, it’s about how much you sleep. Secondly, it’s the quality of your sleep, ensuring it’s uninterrupted and refreshing. Lastly, it’s important to stick to a regular good sleep schedule.
For those who work night shifts or have irregular schedules, getting good sleep can be tough. And during stressful times like the current pandemic, our sleep routines might get messed up. But there are plenty of things we can do to improve our sleep.
Understanding the Repair Process of Good Sleep
According to Dr. Maiken Nedergaard, a sleep researcher at the University of Rochester, sleep isn’t merely downtime for a tired brain to rest. Contrary to common belief, while we sleep, our brains remain active and engaged.
Good sleep plays a crucial role in vital cognitive functions such as learning, memory formation, and creativity. Nedergaard’s groundbreaking research revealed that during sleep, the brain activates a drainage system that effectively removes toxins accumulated throughout the day. This underscores the essential nature of sleep as a dynamic process that facilitates brain health and optimal functioning.
Dr. Maiken Nedergaard explains that when we sleep, our brains change how they work. She compares it to how a kidney removes waste from our bodies. Her research with mice showed that while asleep, the brain’s drainage system works extra hard, clearing away harmful proteins linked to Alzheimer’s disease. In fact, during sleep, these toxins are removed twice as fast compared to when we’re awake.
This shows that good sleep not only helps our brains function better but also protects against diseases like Alzheimer’s. Understanding how good sleep helps clean our brains highlights its importance for our overall health and well-being.
Dr. Kenneth Wright, Jr., a distinguished sleep researcher at the University of Colorado, emphasizes the profound impact of good sleep on vital bodily functions. From the intricate network of blood vessels to the vigilant immune system, good sleep serves as a pivotal time for rejuvenation and repair. Dr. Wright elucidates that during sleep, the body initiates crucial repair processes, essential for optimal functioning.
However, insufficient sleep disrupts these intricate mechanisms, compromising the body’s ability to undergo necessary repairs. Thus, the significance of good sleep cannot be overstated, as it facilitates the seamless execution of vital physiological processes, ensuring overall health and well-being.
Dispelling Myths for Better Rest
Different people need different amounts of sleep depending on how old they are. For example, kids who go to school should try to get at least nine hours of good sleep every night. Teenagers need a bit less, somewhere between eight to ten hours. Adults usually need around seven hours or more of sleep each night. It’s important to remember that getting the right amount of good sleep for your age helps you stay healthy and do your best during the day. So, listen to your body and make sure you’re getting enough sleep to feel good and do well in whatever you’re doing
Misconceptions about good sleep are widespread, one being the belief that adults require less sleep as they age, which isn’t accurate. Regardless of age, adults still need a consistent amount of good sleep. However, as people grow older, the quality of their sleep may decline, often influenced by factors such as health conditions and medications that disrupt sleep patterns. Additionally, there’s a common myth suggesting that you can compensate for lost sleep by “catching up” on days off. Yet, recent research suggests that this notion is largely unfounded. Understanding these truths about sleep can help individuals prioritize their rest, recognizing that quality and consistency are vital for overall health and well-being.
Dr. Wright says that if you have one night of bad sleep and then nap or sleep longer the next night, it can help you feel better. But if you’ve been getting too little sleep for a whole week, sleeping more on the weekend won’t fix it. That’s not a healthy way to behave.
In a recent study, Dr. Wright and his team looked at people who regularly didn’t get enough sleep. They compared them to people who were also sleep-deprived but got to sleep in on the weekends.
Both groups of individuals experienced weight gain and deterioration in their bodies’ ability to regulate blood sugar levels due to insufficient sleep. Surprisingly, the weekend catch-up good sleep didn’t offer any relief from these effects.
On the other hand, Dr. Brown points out that getting too much sleep isn’t necessarily better. For adults, if you find yourself sleeping more than nine hours each night and still wake up feeling tired, there could be an underlying medical concern to address. It’s essential to pay attention to your body’s signals and seek medical advice if necessary to ensure optimal good sleep and overall health.
Sleep Disorder Awareness
Sleep disorders encompass a spectrum of challenges that can disrupt the natural rhythm of rest for individuals, despite their earnest efforts. Among these, insomnia stands as the foremost common adversary. It manifests as a persistent struggle to initiate sleep or maintain it, even amidst conducive conditions and ample time allotted for rest.
The repercussions of insomnia extend beyond the nocturnal realm, casting a shadow on waking hours, and leaving one feeling fatigued and unrefreshed throughout the day. Some people have trouble sleeping for a short time, like a few weeks or months. This is called short-term insomnia. Brown says more people have been having trouble sleeping during the pandemic. If someone has trouble sleeping for three months or more, it’s called long-term insomnia.
Another common good sleep problem is sleep apnea. When someone has sleep apnea, their upper airway gets blocked during sleep. This makes it hard for them to breathe properly, and it can even wake them up during the night. If sleep apnea isn’t treated, it can cause other health problems.
If you’re having trouble sleeping often, it’s a good idea to talk to your doctor. They might ask you to write down when you sleep and how you feel for a few weeks. This can help them understand your sleep better. They might also want you to do some tests, like sleep studies, to check for sleep problems. These tests help find out what’s making it hard for you to sleep. Then, your doctor can suggest ways to help you sleep better.
Strategies for good Sleep
If you’re having trouble sleeping, hearing how important it is might make you feel frustrated. But don’t worry! There are simple things you can do to help you sleep better. Check out the Wise Choices box for easy tips you can try every day to improve your sleep. For numerous common sleep problems, effective treatments are readily accessible. Cognitive behavioral therapy (CBT) stands out as a particularly beneficial option for individuals grappling with insomnia, offering practical techniques to enhance sleep quality.
Through CBT, many people experience significant improvements in their ability to achieve restorative sleep. Additionally, medications can be a helpful tool for certain individuals, aiding in managing sleep disorders and facilitating good sleep. Consulting with a healthcare professional can provide personalized guidance on the most suitable treatment approach tailored to individual needs.
Many people with sleep apnea find relief by using a special machine called a CPAP. This machine helps keep their airway open while they sleep so they can breathe properly. Other treatments can include wearing custom mouthguards or making lifestyle changes. These changes might involve things like losing weight or adjusting sleeping positions. Working with healthcare professionals can help find the best treatment plan for each person’s needs, so they can sleep better and feel better overall.
Brown emphasizes the importance of making sleep a priority for everyone. “Try your best to prioritize sleep,” he advises. “Sleep isn’t something you can just ignore—it’s essential for your body.
Understanding Good Sleep Terrors
Sleep terrors, also known as night terrors, are a type of sleep problem called parasomnia. They make you do strange things while you’re asleep. Some people might think sleep terrors are just really scary nightmares, but they’re not the same thing. Sleep terrors happen soon after you fall asleep, while you’re in a deep sleep. Nightmares, on the other hand, happen during a different stage of sleep called REM sleep.
It’s common to wake up during or after a scary dream, but after a sleep terror, you might not fully wake up. Instead, you might go back to sleep without even realizing what happened. Sleep terrors are different from other sleep problems called sleep paralysis. Sleep paralysis happens when you’re halfway between sleeping and waking up, but you can’t move or speak.
In a sleep paralysis episode, you might feel like there’s something scary in your room or like something heavy is pushing down on you. However, you can’t move or make any noise. It can be frightening, but usually, it only lasts for a minute or two, sometimes even less.
In contrast, sleep terrors involve screaming and moving around a lot. You might shout, thrash, or even try to leave your bed. In extreme cases, some people have even accidentally hurt themselves by falling down stairs or jumping out of windows.
Read on to get the details on sleep terrors, including:
Why Sleep Terrors Happen:
Sleep terrors can occur due to various reasons, including stress, sleep deprivation, irregular sleep schedules, and underlying medical conditions. They often happen during non-REM sleep when there’s a disruption in the transition between sleep stages.
Coping with Sleep Terrors:
There are several strategies to cope with sleep terrors:
- Maintain a Consistent Sleep Schedule: Stick to a regular sleep routine to promote good sleep quality.
- Create a Relaxing Sleep Environment: Ensure your bedroom is comfortable, quiet, and conducive to sleep.
- Reduce Stress: Practice relaxation techniques such as deep breathing or meditation to manage stress levels.
- Address Underlying Issues: If stress or anxiety triggers sleep terrors, consider seeking professional help to address these concerns.
Seek Professional Help:
It’s essential to seek help from a healthcare professional if sleep terrors significantly disrupt your daily life or pose a risk to your safety. Consider reaching out if:
- Sleep terrors occur frequently and persist over time.
- They lead to severe distress, anxiety, or fear.
- Sleep terrors result in injuries or accidents.
- Other sleep disorders or mental health issues coexist with sleep terrors.
A healthcare provider can evaluate your symptoms, identify potential underlying causes, and recommend appropriate treatment options, such as therapy or medication, to manage sleep terrors effectively.
Recognizing Signs of Sleep Terrors
Most people who have sleep terrors don’t remember what happened during the episode. Usually, it’s their family members, like parents or partners, who notice something is wrong with their sleep. They might see them yelling, moving around a lot, or doing strange things while asleep.
Amid a sleep terror, you or your child might experience:
During a sleep terror, you or your child may:
- Suddenly sit up or jump out of bed, appearing to wake abruptly
- Flail and thrash around in bed
- Scream in fear or call out for help
- Show a frightened expression on their face
- Kick and punch, lashing out involuntarily
- Appear flushed or sweaty
- Have dilated pupils
- Breathe heavily
- Experience a rapid heart rate
- Seem confused and panicked
- Speak incoherently
- Be challenging to wake up and comfort
Sleep terrors typically occur during the initial three hours of sleep. You or your child are more likely to experience them under the following circumstances:
Sleep terrors often arise when you or your child are:
- Undergoing physical or emotional stress
- Feeling overly stimulated
- Experiencing sleep deprivation
- Running a fever
- Sleeping in an unfamiliar environment
- Under the influence of alcohol or drugs
Understanding the Causes of Sleep Terrors
While experts haven’t pinpointed the exact cause of sleep terrors, there’s speculation about a potential connection between serotonin levels and night terrors. Additionally, a family history of sleep terrors appears to be a contributing factor. Beyond these considerations, other factors are recognized to contribute to the occurrence of sleep terrors
Sleep disturbances:
Sleep terrors are often more prevalent when you experience poor sleep quality.
Various factors can interfere with your ability to achieve restful sleep, such as:
- Jet lag or alterations to your sleep routine
- Consumption of alcohol or drugs
- Specific medications, such as antidepressants or stimulants
- An excessively bright, noisy, or warm sleeping environment
Other sleep disorders:
Experiencing another sleep disorder that disrupts your sleep can also heighten the likelihood of experiencing sleep terrors.
Among these sleep conditions are:
- Sleeplessness
- REM sleep disorder
- Excessive daytime sleepiness
- Sleep disturbances
- Hypersomnia
- Fragmented sleep
Mental Health Conditions and Sleep Terrors:
Having certain mental health conditions can increase the likelihood of experiencing sleep terrors.
- Mood disorders
- Anxiety disorders
- Mood swings
- Trauma-related disorders
Pharmaceuticals:
Certain medications may exacerbate other parasomnias, such as vivid dreams, nightmares, and sleepwalking, potentially contributing to sleep terrors in susceptible individuals.
These medications encompass:
- Sedatives
- Mood stabilizers
- Antihypertensives
- Alertness enhancers
What is Parkinson’s Disease?
In a study conducted in 2014 with 661 adults diagnosed with Parkinson’s disease, 3.9 percent reported experiencing sleep terrors. Alongside sleep terrors, participants also reported other parasomnias such as sleepwalking and nightmares. According to the Parkinson’s Foundation, sleep disturbances are prevalent among individuals with this condition, attributed partly to the brain changes associated with Parkinson’s disease. However, the medications prescribed for managing Parkinson’s symptoms can also induce sleep-disrupting side effects.
Coping Tips for Managing Sleep Terrors:
- Establish a Consistent Sleep Schedule: Maintain a regular bedtime routine and wake-up time to promote good sleep quality.
- Create a Relaxing Sleep Environment: Ensure your bedroom is comfortable, quiet, and conducive to sleep by minimizing noise, light, and temperature disruptions.
- Reduce Stress: Practice relaxation techniques such as deep breathing, meditation, or yoga to alleviate stress and promote a sense of calm before bedtime.
- Limit Stimulants: Avoid consuming caffeine, nicotine, and alcohol close to bedtime, as they can interfere with sleep quality and contribute to sleep disturbances.
- Address Underlying Issues: Seek professional help to manage any underlying mental health conditions or stressors contributing to sleep terrors.
- Medication Evaluation: Discuss with your healthcare provider the potential impact of any medications you are taking on sleep quality and explore alternative options if necessary.
- Safety Precautions: Take precautions to ensure your safety and the safety of others during sleep terrors, such as removing hazardous objects from the bedroom and securing windows and doors.
- Support Network: Seek support from friends, family, or support groups who understand and can provide assistance and reassurance during episodes of sleep terrors.
- Therapy: Consider cognitive-behavioral therapy (CBT) or other therapeutic interventions to address underlying anxiety or trauma contributing to sleep disturbances.
- Consultation with a Specialist: If sleep terrors persist despite self-care measures, consult with a good sleep specialist or healthcare provider for further evaluation and personalized treatment recommendations.