This year, World Sleep Day is recognising important issues related to sleep and the role sleep plays in our physical and mental health.
Just like eating well and exercising, sleep is a behavior that is foundational to one’s physical, mental, and social well-being.
However, sleep is not yet commonly considered an essential behavior for good health.
Tackle Your Feelings Program Psychologist Luke Jankie has looked at the three key components to help us understand the basics of sleep, how to recognise our sleep needs and how we can respond to our body’s unique needs with some helpful tips to promote positive sleep hygiene and health.
Understanding the basics of sleep
To help us understand why sleep is essential for health, we must first understand the basics of sleep.
Sleep is controlled by two main drivers: homeostasis and the circadian rhythm.
Homeostasis, which is the self-regulating process by which we maintain stability meaning our energy levels want to reach equilibrium. Think of this like a thermostat. The second driver is the circadian rhythm. This is the internal process that regulates sleep-wake cycles. The circadian rhythm revolves around 24-hour cycle and is light sensitive.
There are four main stages of sleep that make up a typical sleep cycle.
The first stage is the transition between wakefulness and sleep. This is a light stage of sleep like a wave of relaxation where the body starts to slow down and relax. It is a calm, open and creative state.
The second stage of sleep is the dreamy, twilight stage. In this stage, you become less aware of your surroundings as your breathing and heart rate become more regular, your body temperature drops, and your eye movement drops.
The third stage of the sleep cycle is the restorative, deep sleep period. In this stage, muscles are completely relaxed, blood pressure and breathing rate drops and the deepest sleep occurs.
The fourth and final stage of the sleep cycle is known as rapid-eye movement (REM) sleep. In this stage, the brain is aroused with mental activity, but the body is immobilised. Dreaming occurs during this period, as well as rapid eye movement.
The sleep cycle typically runs for 90-120 minutes in adults. Depending on how much sleep you get per night, you will work through the cycle a number of times.
You might be wondering if behaviour change with sleep is possible - it is! With an intentional plan and consistent implementation, significant improvements in sleep health can occur over 4-6 weeks.