What is Good Sleep? And how to have it?
Good sleep is one of the most elusive things to achieve now-a-days and achieving it is an unparalleled quest for many people. Even people who use medications for sleep do not get “real” rejuvenating sleep and it turns out to be a half-hearted attempt at resting.
Generally speaking, good sleep is one which:
– Is of adequate duration
– Is restful
– Has a balance of the sleep cycles.
The sleep cycles are technically called the Rapid Eye Movement (REM) Stage and the Non-Rapid Eye Movement (NREM) Stage. The REM Stage is the stage in which we have dreams while the NREM Stage is the stage when we do not have dreams.
How sleep is disrupted due to our modern lifestyle?
A few decades ago, getting good sleep was not as big a problem. But these days people move less and exercise less. Our bodies have receptors which perceive that we had a good workout and stretched our muscles enough. Our hormones let us know the sun is setting and it is bedtime. Sounds idyllic, doesn’t it? Reminds us of childhood, with mothers asking kids to come home, have dinner and get ready for bed.
Key Takeaways:
• Bedtime is increasingly delayed for all ages. Children and adults may stay up late for various reasons such as:
– to achieve school or work goals
– not physically tired
– a late dinner
– a diet with high glycemic index which does not let sleep kick in.
• The proverbial elephant in the room (living room, bedroom, office) is the back-lit screen of a “smart device” that keeps you engaged and awake even when your conscience is faintly telling you that tomorrow morning is going to be rough.
Let’s begin this journey by following a schedule, by avoiding caffeine after 12 P.M., and by avoiding using backlit devices around bedtime and in bed. This routine will help you live a life with less stress and more balance.
References and links:
– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400203/
– https://www.ncbi.nlm.nih.gov/pubmed/28276627
– https://www.ncbi.nlm.nih.gov/pubmed/26688552
Dr. Kanabar
Dr. Mitika Kanabar is a board certified physician working primarily with patients in California (USA). After completing her education, Dr. Kanabar has been practicing both Family Medicine and Addiction Medicine.
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One Comment
Pramod
Nice analysis, showing reasons for not getting good sleep.
Work culture now a days demands non compliance of sleep requirements.
Shouldn’t it be stressed to balance the needs and means.
As it’s said Charity begins at home, parents should not make children ambitious.
Rest every technical aspect is well covered.
Thanks.