Evie Summers
Sleep is an essential part of our lives, and getting a good night's rest is crucial for our health and happiness. While the recommended sleep duration for adults is 7-9 hours, not all sleep cycles are the same length, and they can vary from person to person. On average, a sleep cycle lasts about 90 minutes, and the idea of a 90-minute sleep program has gained popularity. The concept revolves around the belief that waking up at the end of a 90-minute sleep cycle will leave you feeling more refreshed and energized. This program, also known as N.A.P.S., involves noting the time a baby wakes up, adding 90 minutes, engaging in activities, and then soothing the baby back to sleep at the end of the 90 minutes. This cycle is repeated throughout the day. The 90-minute sleep program has received positive reviews from parents, with some claiming immediate effectiveness and improved sleep for their babies. However, it's important to consult a pediatrician before starting any sleep-training program for your child.
| Characteristics | Values |
|---|---|
| Name of the program | N.A.P.S. |
| Who is it for | Babies from two weeks to a year old |
| What does it do | Helps babies sleep through the night |
| How does it work | Note the time when the baby wakes up, add 90 minutes, play, feed, or pursue other activities, then, at the end of the 90 minutes, soothe the baby back to sleep |
| How does it benefit the baby | A happier, healthier baby with a headstart on cognitive development and emotional intelligence |
| How does it benefit the parents | Provides predictability and structure for their day |
| Is it effective | Yes, according to several reviews |
| Is 90 minutes a magic number | No, it is just an average, not a rule |
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What You'll Learn
The 90-minute sleep cycle is approximate
The 90-minute sleep cycle is just an approximation. While the average sleep cycle lasts about 90 minutes, they can vary from 60 to 120 minutes. The first sleep cycle is often the shortest, ranging from 70 to 100 minutes, while later cycles tend to be longer, typically falling between 90 and 120 minutes. It is important to note that sleep cycles can differ from person to person and from night to night, influenced by factors such as age, recent sleep patterns, and alcohol consumption.
The sleep cycle consists of four stages, including rapid eye movement (REM) sleep and three types of non-REM (NREM) sleep. The first stage, N1, occurs when a person initially falls asleep, typically lasting one to seven minutes. During this stage, the body and brain activities start to slow down, but the body has not yet fully relaxed, making it easy to wake someone up. If uninterrupted, the person quickly progresses to the second stage, N2.
In the N2 stage, the body enters a calmer state, characterized by a drop in temperature, muscle relaxation, and slower breathing and heart rate. This stage typically lasts 10 to 25 minutes during the initial sleep cycle, with each subsequent N2 stage becoming longer throughout the night. On average, individuals spend about half of their sleep time in this stage.
The third stage, N3 or deep sleep, is marked by even further relaxation, with decreased muscle tone, pulse, and breathing rate. Brain activity during this stage exhibits a distinct pattern of delta waves, also known as slow-wave sleep (SWS). Waking someone up during this phase is more challenging. Experts believe that this stage is crucial for restorative sleep, facilitating bodily recovery, growth, and a strengthened immune system.
The fourth and final stage is REM sleep, which usually occurs after about 90 minutes of sleep. As the night progresses, REM stages lengthen, particularly during the second half. While the initial REM stage may be brief, later stages can last for around an hour, and REM sleep accounts for approximately 25% of adult sleep. Both deep sleep and REM sleep are essential for the brain and body to recuperate and develop.
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The benefits of napping
Napping is not just for children and babies. In fact, about one-third of adults in the U.S. nap daily, and napping can bring a host of benefits.
Firstly, napping can help to improve alertness and reaction times. This is especially important for shift workers, who may be working irregular hours and need to remain alert and reactive throughout their shift. Napping can also help to improve memory and learning. Studies have shown that sleep plays a role in storing memories, and a nap can help to improve recall of facts and information learned earlier in the day. Napping can also help the brain to draw connections between things learned earlier in the day. In addition, napping can help to improve mood and energy levels, making it easier to deal with frustration and leaving you feeling refreshed and recharged.
The ideal nap length is considered to be around 20 minutes. This is enough time to allow your mind and body to rest without entering the deeper stages of sleep, and it is less likely to leave you feeling groggy when you wake up. A nap of this length is often referred to as a 'power nap'. However, if you have time for a longer nap, sleeping for 60 to 90 minutes will allow you to enter deep, slow-wave sleep, and still wake up during the lighter stages of sleep, leaving you feeling alert.
It is best to nap in the mid-afternoon, around 2 or 3 p.m., when humans naturally experience a dip in alertness. Napping too late in the day can impact your bedtime routine and prevent you from sleeping at night.
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How to implement the program for babies of different ages
The 90-Minute Baby Sleep Program, also known as N.A.P.S., is based on the understanding that babies operate on 90-minute sleep cycles. The program recommends that parents note the time when their baby wakes up, add 90 minutes, and then play with, feed, or engage in other activities with the baby. After 90 minutes, parents soothe their baby back to sleep. This cycle is repeated throughout the day.
For newborns up to two weeks old:
- Newborns typically sleep up to 18 hours a day and wake up every few hours to feed.
- You can start implementing the 90-minute cycle by noting the time your baby wakes up and then soothing them back to sleep 90 minutes later.
For babies aged two weeks to three months:
- At this age, babies may start to develop more predictable sleep patterns and may sleep for longer stretches at night.
- Continue to follow the 90-minute cycle, noting the time your baby wakes up and engaging them in activities before soothing them back to sleep 90 minutes later.
For babies aged three to six months:
- Around the four-month mark, some babies may experience a change in their sleep patterns, with sleep cycles shifting to 45 minutes.
- You can continue with the 90-minute cycle, but be flexible and adjust if your baby seems tired earlier or needs longer stretches of sleep.
For babies aged six months to one year:
- As your baby grows, they may start to consolidate their sleep, taking longer naps and sleeping for longer stretches at night.
- Continue to follow the 90-minute cycle, but be mindful that your baby's sleep needs may change gradually.
Remember, every baby is unique, and it's important to follow your baby's individual sleep cues. The 90-minute cycle is a guide, and you should adjust it as needed to suit your baby's needs.
The N.A.P.S. program, as outlined in Dr. Polly Moore's book, provides a flexible framework that can be adapted for babies of different ages. It emphasizes working with your baby's natural sleep rhythms rather than imposing a strict schedule.
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The 90-minute sleep hack
For adults, the 90-minute sleep hack involves setting two alarms. The first alarm is set for 90 minutes before you want to wake up, and the second alarm is for your desired wake-up time. This technique aims to ensure you wake up after a full sleep cycle, including the REM state, leaving you feeling more energised and refreshed.
While the 90-minute sleep hack provides a guideline, it's important to remember that sleep cycles can vary. Some cycles might be 60 minutes, while others could be 120 minutes. Additionally, it takes time to fall asleep and enter the first sleep cycle. Therefore, you might need to experiment to find the optimal sleep duration for your individual needs.
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The four stages of sleep
The first stage of sleep is NREM 1 (N1), which occurs when a person first falls asleep. This stage usually lasts from one to seven minutes, and the body and brain activities start to slow, with brief periods of movement. N1 is followed by NREM 2 (N2), which is still considered light sleep but is deeper than N1. During N2, brain waves slow down further and have noticeable pauses between short bursts of electrical activity. Experts believe that these bursts are the brain organizing memories and information from when the person was awake. N2 accounts for about 45% of total sleep time and is longer with each round.
After N2, the body moves into a deeper stage of sleep, NREM 3 (N3). N3 is the deepest stage of sleep, and it is difficult to wake someone up during this stage. Brain waves during N3 are slow but strong, and the body uses this stage to repair injuries and strengthen the immune system. N3 makes up about 25% of total sleep time in adults, but the amount of N3 sleep needed decreases with age.
The fourth and final stage of sleep is REM sleep, which is characterized by rapid eye movements behind closed eyelids. Most dreams occur during REM sleep. The amount of time spent in each sleep stage can be altered by various factors, including depression, aging, traumatic brain injuries, medications, and circadian rhythm disorders.
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Frequently asked questions
The 90-minute sleep program is a sleep training method for babies, also known as N.A.P.S. It involves noting the time when the baby wakes up, adding 90 minutes, playing or feeding the baby, and then soothing the baby back to sleep at the end of the 90 minutes. This cycle is repeated throughout the day.
The 90-minute sleep program is based on the idea that sleep occurs in cycles of approximately 90 minutes. By timing naps and bedtime to coincide with these cycles, the program aims to improve the length and quality of sleep for babies.
While some people have reported success with the 90-minute sleep program, it's important to remember that sleep cycles can vary from person to person and can range from 60 to 120 minutes. Therefore, the effectiveness of the program may differ depending on individual sleep patterns and other factors such as age and recent sleep habits.
The 90-minute sleep program can help babies sleep through the night and improve their overall sleep quality. It can also provide a sense of predictability and structure for parents or caregivers, making it easier to plan daily activities and routines. Additionally, the program promotes frequent napping, which is believed to contribute to a happier, healthier baby with enhanced cognitive development and emotional intelligence.
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