To our surprise when we are asleep, our body is resting but the brain remains active, and is recharged, i.e. drift between two sleep states, namely, rapid eye movement (REM) and non-REM. What is REM? It is an active sleep where our dreams occur, breathing and heart rate increases and become irregular, muscles relax and eyes move back and forth under the eyelids. In fact, most people experience three to five intervals of REM sleep per night, and a good night's sleep should consist of both REM and non-REM sleep. Medical research shows that a person will spend about 25% of the night in REM sleep, and the rest in non-REM.
How much sleep do we need?
You may be surprised to know that the amount of sleep a person needs for optimum function may be different even when compared to someone who is of the same age and gender, although people of different age groups need different amounts of sleep, and that every individual has different sleep requirements too. In general, adults need 7-8 hours of sleep on average while teenagers need 8.5-9.25 hours of sleep each night. You may want to know that people need less as they get older, and elderly people may need as little as 5-6 hours.
There are two factors that cause this difference, namely, our basal sleep need which is the amount of sleep our body need on a regular basis for optimal performance and the sleep debt which is the accumulated sleep that we lost due to poor sleeping habits, sickness or awakenings. In short, even though we meet our basal sleep need on any single night or a few nights in a row, we may still have an unresolved sleep debt.
While sleep patterns change as we age, the amount of sleep we need generally does not, i.e. older adults may wake more frequently through the night and may actually get less sleep at night, but do you think their sleep need is less than younger adults? The answer is an obvious “No”.
Why are we not getting enough quality sleep?
Think you would agree with me that one of the major culprits that cause loss of sleep is our busy lifestyles, i.e. demanding careers, and the demands of family that often cause stress, anxiety, or depression. Besides that caffeinated drinks and some medication that stimulate certain parts of our brain can also cause difficulty in falling asleep. It is also good to know that heavy caffeine intake throughout the day can result in irregular sleeping habits. On the other hand, it is very unhealthy to fight the urge to fall asleep with coffee.
For those who smoke heavily, they often sleep very lightly and have reduced duration of REM sleep. These people tend to wake up after a few hours of sleep due to nicotine withdrawal. Alcohol is another culprit, although it may help people to fall into light sleep, but it does deprive them of the deeper and more restorative stages of sleep. In addition, physical symptoms such as pain, breathing problems, and hot flushes, and some medicines, can also disturb our sleep.
How to sleep better at night?
We may want to know that one of the best ways to get a good sleep at night is to exercise. The rationale behind is that when a person is active during the day, he is more likely to relax at night and fall asleep faster. This is because when we increase physical activity, our body gets enough stimulation during the day; hence it is not full of energy at night. Medical research shows that regular exercise can also help improve the quality of sleep and regulate the transition between the cycles and phases of sleep.
The ideal exercise time should be in the late afternoon or early evening for at least three or four times a week for about 30 minutes, however, avoid exercising three or four hours before going to bed. Ideal exercise shall include walking or yoga that utilises breathing techniques and postures to increase our blood circulation to the brain that usually promotes regular sleeping patterns.
Below are some practical measures and tips to substitute for prescription and non-prescription drugs/over-the-counter sleep aids, which we could adopt as an alternative medicine route to get a good and to promote a deep night’s sleep:
- Stop working at least an hour before bedtime and read a book or listen to relaxing music.
- Keep your bedroom quiet, dark, and not too hot or cold.
- If you can't fall asleep within 30 minutes, get up, and if possible go into another room, and read, but don’t watch TV.
- Always go to bed and get up at the same times each day. Even if you are tired, don't take naps during the day.
- If your head is buzzing with tasks for the next day, keep a notepad by your bed and jot them down.
- Don't eat a heavy or rich meal less than 3 hours before you go to bed. Avoid coffee, tea, cola, alcohol, and smoking. If you are hungry, eat a biscuit or a banana. Drink a glass of warm milk half an hour before bedtime.
- If you're feeling tense, practise relaxation exercises such as deep breathing and learn to relax your muscle shortly before bedtime.
Reference for Treating Insomnia
Natural Remedies/Herbal Supplements/Alternative Treatments:
Valerian (Valerian officinalis), passionflower (Passiflora incamata), hops (Humulus lupulus), and camomile – usually in syrup or tablets, and is taken before bedtime. These natural remedies/alternative medicines are said to help promote restful sleep as they aid relaxation. Camomile can be drunk as tea, while we may want to stuff pillows with dried hops. Side effects and precautions: none that I know.
Lavender (Lavendula augustifolia) oil – is regarded as a traditional sleep remedy. Method of use is to add lavender oil to a warm bath before bedtime. Or put drops on a tissue or handkerchief and inhale. We can also place sachets of dried lavender or drops of lavender oil on a tissue inside a pillowcase to aid sleep. Side effects and precautions: Rarely skin irritation, nausea and headache; pregnant or breastfeeding women should not use lavender oil.
Other alternative therapies shall encompass a variety of disciplines that may include everything from diet and exercise to mental conditioning and lifestyle changes. Examples of alternative therapies include acupuncture, guided imagery, yoga, hypnosis, biofeedback, aromatherapy, relaxation and meditation techniques, massage and many others.
Drug Remedies:
Sedative antihistamines such as Nytol (diphenhydramine), Phenergan (promethazine) and Piriton (chlorphenamine) are useful for treating short-term insomnia.
Other common prescribe drugs and medications for the treatment of insomnia: Ambien, Lunesta, Rozerem, Sonata, Halcion, Restoril, Trazodone, Desyrel.
My suggestion is to see your doctor if:
- You feel depressed
- Physical symptoms are preventing you to sleep well
- Sleep allows our body to repair muscles and other tissues
- Sleep allows our brain to organise and archive memories
- Sleep helps lowers our energy consumption
- Sleep helps to recharge our brain
- Sleep helps keep our mind alert and calm
- Sleeping well increases brainpower
- Increased risk of traffic accidents
- Increase in body mass index - a greater likelihood of obesity due to an increased appetite caused by sleep deprivation
- Increased risk of diabetes and heart problems
- Increased risk for psychiatric conditions including depression and substance abuse
- Decreased ability to pay attention, react to signals or remember new information
(Related phrases for record purpose: sleep apnea, sleeping bags, sleeping pills, sleep apnoea, sleeping disorders, sleep aid, sleep mask, sleeping tablets, sleep problems)
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