How much sleep do we need?

iVillage Member
Registered: 03-19-2003
How much sleep do we need?
1
Wed, 03-29-2006 - 4:02pm

Ok- some nights you get 5hrs of sleep and feel great! Then on another night you get 8hrs and feel like crap the next day. What gives?


Well here are some reminders to think about when heading off into dreamland:


Sleep plays a vital role in our daily regimen, as during this dormant period, it recharges and rejuvenates weary body organs and tissues, and restores the body to an alert state. A person's lifestyle is another variable in the amount of time he needs to achieve this healthy balance, and to feel well rested upon awakening.


The quality of a person's sleep also factors into the sleep equation. When we drift off to sleep, we either fall into a deep, restful sleep, or into a shallow, light sleep. One who normally requires eight hours of sleep, but sleeps shallowly, will most likely awaken feeling tired. In contrast, if the same individual sleeps fewer hours, but lapses into a state of deep sleep, he may well awaken refreshed and invigorated.


A lucky few can bypass shallow sleep altogether, and fall directly into deep sleep on an as needed basis. Alexander the Great's military prowess may have been due, in part, to his ability to take a "cat nap."


Yet one more variable factors into the amount of sleep we require: that of the brain and of the body sleeping simultaneously. Under normal circumstances, the brain's sleep center blocks off the nerves to the brain and to the body to make sleep possible. The brain has no interest in doing anything, and could not even if it did, because the sleep center has shut down the internal organs, the arms, and the legs. Sometimes, however, the sleep center is unsuccessful in shutting down both the brain and the body at the same time. For example, in times of war, it is not unusual for soldiers suffering from sleep deprivation and from combat fatigue to continue to march, despite the fact that their brains have halted. Thankfully, such a situation is an anomaly, and does not occur with great frequency.


Here are some other factors to consider:


Changes in your inner clock
Your body’s circadian rhythm responds to light-dark cycles. When darkness falls, the brain’s pineal gland secretes melatonin, which causes drowsiness.
As we get older, this inner clock changes. For teenagers it is set to “late to bed, late to rise.” After years of sleep experience, we are more likely to fall asleep at dusk and awaken at dawn.
There are many times when your alarm clock and your inner clock simply don’t correspond. For those who work at night, this becomes a chronic issue.
It’s this same lack of synchronicity that causes jet lag and “jet daze” when you fly across time zones.


Caffeine and alcohol
Many foods and beverages contain hidden caffeine. The half-life of caffeine is 7.5 hours, so beware of that late-afternoon latte, which can perk you up well beyond bedtime.
Wine with dinner may relax you, but it also interrupts the sleep cycle and causes midnight wakefulness.


Cigarettes
Cigarettes contain stimulants. Aside from long-term health damage and the possibility of burning down your house, smoking before bed or while in bed can cause a sleepless night.


Limb movements
Periodic limb movement disorder is surprisingly common as we get older. Your legs inadvertently jerk and kick, making you wake during the night. This is similar to “restless legs syndrome,” where the legs also tingle and ache.


Partner disturbances
If your bedmate snores, moves or gets up often during the night, this obviously can affect your sleep.That's the bad news. The good is that there are solutions to all of these problems.
If it is a question of time allotment, make it a priority to schedule enough sleep time. If you miss some sleep each night, it’s helpful to catch up on weekends, but this uneven pattern shouldn’t be your goal. It’s like bingeing on weekends and dieting during the week.
If you work nights, ask your doctor about Provigil, which promotes wakefulness. For other issues, also talk to your doctor. Changes in sleep habits and the right medications, if necessary, can make a big difference.


Sleep well everyone....well, when you get to bed that is ;-)

~IslandGirl


Every achievement starts with a little legwork!

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iVillage Member
Registered: 12-04-2003
Wed, 03-29-2006 - 5:07pm

Thanks IG!!