Information About Sleep
This is a collection of resources you can use to help yourself or someone else understand more about sleep and how they might deal with their sleep challenges.
It may also be useful to someone who is sleeping fairly well but would like to improve the quality of their sleep. There is a consensus on how much sleep an adult needs to stay healthy. That number is 7 or more hours per night on a regular basis.
Something to keep in mind is that if you are reading this page at 2am, you may not see immediate benefits! The time to think about your coming night’s sleep is a few hours before it is upon you. Learning how to help yourself fall asleep might not be the thing to do when you can’t sleep.
A relaxing environment is essential for a good night’s rest. Studies have shown people simply sleep better when their bedroom is optimized for temperature, noise and light levels, and comfort. And since sleep quality and duration are directly tied to other aspects of human health, a bedroom environment that promotes sleep can also improve how you feel while you’re awake. Continue reading here…
Here’s a summary of four resources that offer valuable insights on how to achieve the best sleeping conditions:
Humidity and Its Impact on Sleep: The Sleep Foundation discusses the role of humidity in sleep quality. High humidity can lead to increased wakefulness and decreased REM and slow-wave NREM sleep. Conversely, low humidity can cause dry skin, itchy eyes, and respiratory issues. The ideal indoor humidity is between 30% and 50%, and using a humidistat can help maintain these levels. Additionally, keeping the bedroom temperature around 65°F aligns with the body’s natural temperature drop during sleep (Sleep Foundation).
Elements of an Ideal Bedroom Environment: This resource emphasizes the importance of optimizing bedroom conditions for temperature, noise, light, and comfort to enhance sleep quality. It suggests that the ideal sleeping temperature is around 65°F, and reducing noise and light in the bedroom can significantly improve sleep quality. Comfortable mattresses and bedding tailored to individual preferences also contribute to a restful environment (Sleep Foundation).
The Importance of Sleep Environment: Sleep Doctor (a for-profit company, not endorsed in any way by cism.ca) highlights how humidity, noise, and light can disrupt sleep. High humidity makes cooling down more difficult, impacting the natural drop in core body temperature necessary for sleep. Noise can lead to lower quality sleep by reducing time spent in REM and stage 3 sleep. Artificial light exposure, especially from devices emitting blue light, can interfere with the body’s circadian rhythm, making it harder to fall asleep.
Optimal Bedroom Temperature: Maintaining the right bedroom temperature is key for sleep quality. The Sleep Foundation recommends keeping the thermostat set between 65 to 68°F for the most comfortable sleep. This temperature supports the body’s natural cooling process during the initial stages of the sleep cycle. Infants may require a slightly warmer environment, up to 69°F, to account for their smaller body size and developing thermoregulation (Sleep Foundation).
Each of these resources provides useful tips for creating an optimal sleeping environment, from managing humidity and temperature to minimizing noise and light. Making these adjustments can significantly enhance the quality of your sleep.
Maintaining a regular sleep schedule is essential for various aspects of health and well-being. Here are three resources that delve into the importance of a sleep schedule:
SleepDoctor.com explains the varying sleep needs across different age groups, from newborns to older adults. The article highlights the significance of establishing regular and predictable bedtime routines for children, which can lead to them falling asleep earlier and more soundly. For teens and adults, sticking to a consistent bedtime can aid in falling asleep faster and ensure the necessary amount of rest is achieved. The resource also offers tips on how to adjust and fix your sleep schedule to improve sleep quantity and quality. For more detailed insights, you can visit their article here.
Sleep.com discusses the challenges to maintaining a regular sleep schedule, including factors like jet lag, shift work, and parenting. It emphasizes that irregular sleep schedules can result from various lifestyle aspects and offers strategies to fix a disrupted sleep schedule. The article suggests calculating an ideal bedtime based on morning obligations, making gradual adjustments, and creating a wind-down routine before bed to enhance sleep quality. Discover more about mastering your sleep routine here.
National Sleep Foundation underscores the positive effects of a regular sleep schedule on mental and physical health, as well as performance. The foundation recommends prioritizing sleep, using bedtime reminders and wake-up alarms, and establishing a wind-down routine to set and maintain a consistent sleep schedule. It also addresses the concept of sleep debt and suggests ways to recover from it. To learn how to set a beneficial sleep schedule, check out their advice here.
Each of these resources offers valuable insights into the importance of a consistent sleep schedule and provides practical advice on achieving and maintaining one for improved health and well-being.
Trouble falling asleep can be frustrating. There can be a lot of reasons why a person has trouble getting to sleep. If such a problem persists, then they might start being kept awake by concerns or self-judgement about why they can’t fall asleep.
Here are some considerations if you are having trouble falling asleep:
- Maintain a regular sleep schedule – Consistency in your sleep and wake times can reinforce your body’s sleep-wake cycle. Read more here.
- Create a restful sleeping environment – A cool, dark, and quiet room can help promote sound slumber.
- Limit exposure to screens before bedtime – The blue light emitted by screens can interfere with your ability to fall asleep.
- Exercise regularly – Regular physical activity can help you fall asleep faster and enjoy deeper sleep, just avoid being active too close to bedtime.
- Avoid caffeine and heavy meals before sleep – These can disrupt sleep as they require more time to digest and can keep you awake.
- Relaxation techniques – Activities such as deep breathing, meditation, or yoga can ease the mind.
- Limit daytime naps – Long naps can interfere with nighttime sleep, especially if you’re struggling with insomnia or poor sleep quality.
- Consider seeing a doctor if sleeplessness persists – Persistent sleep problems could be a sign of sleep disorders or other health conditions.
- Use the bed only for sleep and intimacy – This helps your body associate the bed with sleep and can enhance your sleep quality.
- Avoid alcohol before bedtime – Although alcohol might make you feel sleepy, it can disrupt your sleep cycle later in the night.
Here are 4 Tips if you have trouble sleeping.
Here is a resource that might be of value if you are having trouble falling asleep. It is from an app website and this should not be considered an endorsement of the app. How to Meditate in Bed
If you find yourself waking up in the night and struggling to get back to sleep, here are four resources with helpful suggestions:
Sleep Foundation: Recommends techniques like box breathing, guided imagery, progressive muscle relaxation (PMR), and non-sleep deep rest (NSDR) to help you relax and drift back to sleep. Avoid watching the clock, using electronics, and staying in bed too long without sleeping. For more details, click here.
Mayo Clinic: Emphasizes the importance of maintaining a regular sleep schedule and getting out of bed if you can’t fall back asleep within 20 minutes. They advise against daytime napping to avoid disrupting your sleep cycle. More information can be found here:
Healthline: Suggests various tips including focusing on your breathing, relaxing your muscles, and adjusting your sleep position. They also mention the 4-7-8 breathing technique as a potential aid. Check out the full article for all their tips.
Harvard Health Publishing: Offers advice such as setting a regular sleep schedule, limiting awake time in bed, and avoiding stimulants. They recommend getting out of bed and engaging in a relaxing activity if you don’t fall asleep within 20 minutes of waking up. Visit their website for more insights.
Each of these resources provides a variety of strategies to help you return to sleep, ranging from relaxation techniques to adjustments in your sleep environment and habits.
| Summary | Source URL |
|---|---|
| Improve sleep hygiene by getting morning light, avoiding light close to bedtime, and doing a calming bedtime routine. If you can’t fall back asleep, try a sleep reset by engaging in a relaxing activity. | Rise Science |
| Engage in relaxing activities like reading or meditation if you can’t fall back asleep after 20 minutes. Keep the environment conducive to sleep by avoiding bright lights and screens. While this article is targeted to women, the suggestions will also be useful for men. | Harvard Health |
| Use relaxation techniques such as box breathing, guided imagery, and progressive muscle relaxation. Avoid activities that can stimulate wakefulness, like clock-watching or using electronics. | Sleep Foundation |
| Focus on creating a comfortable sleep environment, and avoid naps that can disrupt nighttime sleep. Practice relaxing activities away from bed if you’re unable to sleep after 20 minutes. | Healthline |
Blue light emitted by screens can interfere with sleep by inhibiting the production of the sleep hormone melatonin. This can delay the body’s natural sleep cycle, making it harder to fall asleep. It’s especially impactful in the evening when exposure to blue light can prolong the time it takes to fall asleep and reduce sleep quality. To mitigate these effects, it’s advisable to reduce screen time before bed and consider using blue light filters on devices. For more detailed information on the effects of blue light on sleep and how to counteract them, please refer to these resources:
- https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
- https://www.sleepfoundation.org/bedroom-environment/how-blue-light-affects-kids-sleep
- https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/blue-light/art-20047890
Different types of screens, such as those from smartphones, tablets, computers, and televisions, emit varying amounts of blue light. For example, OLED screens often emit less blue light than LED screens. The amount and intensity of blue light can also depend on the device settings and how the screen is used. It’s beneficial to understand the characteristics of the screens we frequently use to manage blue light exposure better.
For further details on the types of screens and the blue light they emit, you can explore these resources: