Sleep: How Much Of Our Day Is Spent Dreaming?

Sleep is essential for our health and well-being. The amount of sleep we need varies depending on our age, with newborns requiring the most sleep at 14-17 hours a day, and adults over 18 needing seven or more hours a day. Sleep quality is just as important as the number of hours slept, with poor sleep linked to various health issues such as weight gain, obesity, diabetes, heart disease, stroke, and mental health issues. On the other hand, getting adequate sleep allows the brain and body to rest and heal, improving our mental and physical health.

Sleep quality vs quantity

The amount of sleep a person gets is an important aspect of their overall health and well-being. Sleep is essential for the body and mind to function optimally. However, the quality of sleep is just as important as the quantity, if not more so. This article will explore the concept of sleep quality vs quantity, highlighting the signs of poor sleep quality, the factors that contribute to it, and strategies for improving sleep hygiene.

Sleep Quantity

The amount of sleep a person needs varies across the lifespan. Newborns require the most sleep, with recommendations ranging from 14 to 17 hours per day for the first three months of life. This gradually decreases as children grow, with teenagers requiring 8 to 10 hours per day and adults needing 7 to 9 hours. It's important to note that these are general guidelines, and individual sleep needs may differ.

Sleep Quality

Sleep quality refers to how well a person sleeps during the night. Good sleep quality is characterised by falling asleep within 30 minutes of getting into bed, sleeping through the night with no more than one wake-up, and feeling rested and energised upon waking up in the morning. Poor sleep quality can have negative consequences on physical and mental health, including increased risk of chronic diseases, weight gain, and impaired focus and mood.

Signs of Poor Sleep Quality

There are several signs that may indicate poor sleep quality, including:

• Taking more than 30 minutes to fall asleep
• Waking up multiple times during the night
• Lying awake for more than 20 minutes when waking up in the middle of the night
• Spending less than 85% of your time in bed asleep
• Feeling tired and having difficulty concentrating during the day
• Skin breakouts and puffy, red eyes
• Increased hunger and weight gain
• Increased stress, emotional exhaustion, and anger
• Diagnosis of insomnia or other sleep disorders

Factors Affecting Sleep Quality

Poor Sleep Habits

Irregular sleep schedules, excessive caffeine or alcohol consumption, and the use of electronic devices before bed can all interfere with sleep quality. Smoking and daily coffee consumption have been associated with poor sleep quality in nursing students.

Poor Mental Health

Stress, anxiety, and depression can contribute to poor sleep quality, and sleep deprivation can, in turn, worsen these conditions, creating a vicious cycle.

Chronic Health Conditions

Certain chronic health conditions, such as chronic lung diseases, asthma, acid reflux, renal disease, cancer, fibromyalgia, and chronic pain, are associated with poor sleep patterns and reduced overall sleep.

Sleep Disorders

Undiagnosed sleep disorders, such as sleep apnea, periodic limb movement disorder (PLMD), and narcolepsy, can significantly impact sleep quality and lead to fatigue and poor concentration during the day.

Improving Sleep Quality

• Avoid electronic devices emitting blue light at least 30 minutes before bedtime.
• Create a dark, quiet, and cool bedroom environment.
• Maintain a consistent sleep schedule, including on weekends.
• Limit caffeine and alcohol intake, especially close to bedtime.
• Get exposure to natural sunlight in the morning.
• Practice a relaxing bedtime routine, such as taking a warm bath or listening to an audiobook.

While the recommended amount of sleep is important, prioritising sleep quality is crucial for overall health and well-being. By improving sleep hygiene and addressing any underlying sleep disorders or health conditions, individuals can enhance their sleep quality and reap the benefits of restorative sleep.

Sleep and age

The amount of sleep a person needs changes throughout their lifetime. While recommendations for sleep duration vary slightly, the consensus is that adults need between 7 and 9 hours of sleep per night.

Newborns to Children

Babies who are 4 months to 1 year old should sleep for 12 to 16 hours per day. Children's sleep needs decrease as they grow older, with 1 to 2-year-olds requiring 11 to 14 hours, 3 to 5-year-olds needing 10 to 13 hours, and 6 to 12-year-olds needing 9 to 12 hours of sleep per day.

Teenagers

Teens between the ages of 13 and 18 should get 8 to 10 hours of sleep per day. This is a crucial period for brain development, and adequate sleep is essential for cognitive function and overall health.

Adulthood

From the age of 18 to 64, adults should aim for 7 to 9 hours of sleep each night. This range takes into account individual variations, as some people may need slightly less or more sleep to function optimally.

Older Adults

For individuals aged 65 and above, the recommended sleep duration is 7 to 8 hours per night. Older adults tend to go to bed earlier and wake up earlier than when they were younger. However, they may experience changes in sleep quality and duration due to various factors, including changes in their body's internal clock and hormone production.

Factors Affecting Sleep in Older Adults

Circadian Rhythm Changes

The body's internal clock, known as the suprachiasmatic nucleus (SCN), is responsible for regulating 24-hour daily cycles or circadian rhythms. As people age, the SCN may deteriorate, disrupting circadian rhythms and influencing when they feel tired and alert. Older adults often experience a phase advance, leading to earlier bedtime and wake-up times.

Hormone Production

Changes in hormone production, such as melatonin and cortisol, can also disrupt sleep in older adults. The body produces less melatonin with age, which is crucial for promoting sleep and coordinating circadian rhythms.

Medical Conditions and Medications

Medical conditions like depression, anxiety, heart disease, diabetes, and arthritis can cause pain or other symptoms that interfere with sleep. Additionally, medications taken for these conditions can impact sleep, either by causing daytime sleepiness or making it challenging to sleep at night.

Lifestyle Changes

Retirement, loss of independence, and social isolation can contribute to stress and anxiety, affecting sleep quality. Older adults may also be less physically active, impacting their sleep/wake cycle.

Sleep Disorders

Older adults are prone to various sleep disorders, including insomnia, sleep apnea, restless legs syndrome, and REM sleep behavior disorder. These conditions can disrupt sleep quality and quantity, further contributing to sleep issues.

Strategies for Improving Sleep in Older Adults

Exercise

Regular exercise helps older adults fall asleep faster, sleep longer, and report improved sleep quality.

Reduce Distractions

Minimizing distractions in the bedroom, such as removing televisions and keeping the room quiet and at a comfortable temperature, can enhance sleep quality.

Substance Avoidance

Substances like alcohol, tobacco, and caffeine can disrupt sleep. Reducing their consumption, especially close to bedtime, may improve sleep.

Consistent Sleep Schedule

Maintaining a regular sleep schedule, including weekends, is essential for older adults. Avoiding sudden changes and limiting daytime napping can help improve sleep patterns.

Bedtime Routine

Developing a relaxing bedtime routine, such as reading or soaking in a warm bath, can help prepare the body and mind for sleep.

By understanding the relationship between sleep and age, individuals can make informed decisions about their sleep habits and take appropriate steps to ensure they get the recommended amount of sleep for their age group.

Sleep disorders

On average, healthy adults are recommended to sleep between seven to nine hours a night. However, this varies from person to person and changes with age. For instance, newborns may sleep up to 17 hours a day, while teens and older adults require less sleep.

• Insomnia is characterised by the inability to fall asleep and stay asleep. It can cause daytime distress and impairment in functioning.
• Obstructive sleep apnea is a breathing disorder where individuals stop breathing for 10 seconds or more during sleep. This can cause snoring, snorting, gasping, or breathing pauses.
• Restless leg syndrome (RLS) is marked by a tingling or prickly sensation in the legs, along with a powerful urge to move them.
• Hypersomnia is the inability to stay awake during the day. This includes narcolepsy, which causes extreme daytime sleepiness.
• Circadian rhythm disorders are problems with the sleep-wake cycle, making individuals unable to sleep and wake at the right times.
• Parasomnia involves acting in unusual ways while falling asleep, sleeping, or waking from sleep, such as walking, talking, or eating.

Sleep deprivation

Sleep is a vital process that allows the body and brain to rest, recover, and perform essential functions. The amount of sleep a person needs varies depending on their age and individual needs. Generally, newborns require the most sleep, with 14 to 17 hours recommended for those up to three months old. This gradually decreases as children grow older, with 9 to 12 hours recommended for school-aged children (6-12 years old) and 8 to 10 hours for teenagers (13-18 years old). For adults, 7 to 9 hours of sleep is commonly recommended. However, it's important to note that these are general guidelines, and some people may need more or less sleep to feel well-rested.

Impact on Brain Function

Disruption of Sleep Cycles

Sleep occurs in multiple stages, including light sleep, deep sleep, and REM (rapid eye movement) sleep. During deep sleep, the body and brain undergo essential recovery processes. Sleep deprivation can disrupt these cycles, resulting in reduced time spent in the restorative slow-wave sleep stage. This disruption can have cumulative effects over time.

Increased Health Risks

Chronic sleep deprivation is associated with an increased risk of various health conditions. It can negatively impact the heart and circulatory system, leading to a higher likelihood of developing high blood pressure and high cholesterol. Additionally, it increases the risk of Type 2 diabetes and other metabolic disorders. Sleep-deprived individuals are also more susceptible to infections due to a weakened immune system.

Behavioral and Emotional Changes

Physical Effects

Treatment and Prevention

Treating sleep deprivation involves addressing the underlying causes and ensuring adequate sleep duration and quality. This may include behavioral changes, such as maintaining a consistent sleep schedule, limiting screen time before bed, and creating a comfortable sleeping environment. In some cases, medication or breathing support methods may be necessary to treat underlying sleep disorders. Prioritizing sleep and seeking help from a healthcare provider are crucial steps in managing sleep deprivation.

Sleep stages

Sleep is not uniform. Instead, over the course of the night, a person's sleep is made up of several rounds of the sleep cycle, which is composed of four individual stages. In a typical night, a person goes through four to six sleep cycles, with each cycle lasting about 90 minutes on average. The first sleep cycle is often the shortest, ranging from 70 to 100 minutes, while later cycles tend to fall between 90 and 120 minutes.

There are four sleep stages, including one for rapid eye movement (REM) sleep and three that form non-REM (NREM) sleep. These stages are determined based on an analysis of brain activity during sleep, which shows distinct patterns that characterise each stage.

Stage 1 NREM sleep

Stage 1 NREM sleep is the lightest stage of sleep. You enter stage 1 right after you fall asleep. This stage usually lasts only a few minutes, making up about 5% of your sleep time. After that, your sleep gets deeper, and you move into stage 2 NREM sleep.

Stage 2 NREM sleep

Stage 2 is still light sleep, but deeper than stage 1. During this stage, your brain waves slow down and have noticeable pauses between short, powerful bursts of electrical activity. Experts think that these bursts are your brain organising memories and information from the time you spent awake.

Stage 2 NREM sleep accounts for about 45% of your time asleep (the most of any stage). You'll go through multiple rounds of stage 2 NREM sleep, and usually, each one is longer than the last. After stage 2, you move deeper into stage 3 NREM sleep or enter REM sleep.

Stage 3 NREM sleep

The deepest stage of NREM sleep is stage 3. It makes up about 25% of your total sleep time in adults. But babies and children need more stage 3 sleep, and the older you get, the less you need.

In stage 3, your brain waves are slow but strong. Your body takes advantage of this very deep sleep stage to repair injuries and reinforce your immune system. The same bursts of brain activity that happen in stage 2 can also happen in stage 3, and brain waves specific to stage 3 help regulate those bursts.

You need stage 3 NREM sleep to wake up feeling rested. Without enough stage 3 sleep, you feel tired and drained even if you slept for a long time. That's why your body automatically tries to get as much stage 3 sleep into your sleeping period as early as possible. After stage 3 NREM sleep, your body moves into stage 2 NREM, which is the gatekeeper of REM sleep.

Because stage 3 NREM sleep is so deep, it's hard to wake someone up from it. If they do wake up, they'll probably have "sleep inertia", a state of confusion or "mental fog". Sleep inertia lasts about 30 minutes.

REM sleep

REM sleep is the stage of sleep where most dreams happen. Its name comes from how your eyes move behind your eyelids while you're dreaming. During REM sleep, your brain activity looks very similar to brain activity while you're awake.

REM sleep makes up about 25% of your total time asleep. Your first REM cycle of a sleep period is typically the shortest, around 10 minutes. Each one that follows is longer than the last, up to an hour.

Frequently asked questions