We recently opened up the hotlines for individuals to submit their burning questions. Based on the number we received regarding sleep it would seem many of you are in search of that elusive perfect night’s slumber. We put your questions to Synergy Health's resident brainiac (read as: the guy with a degree in human physiology) for his hot take. While there is much he doesn’t know, he is generally pretty good at finding the answer for us.
So, without further ado, here are your sleep questions answered.
What are common reasons for waking during the middle of the night?
There are several common reasons why individuals may wake during the middle of the night, ranging from lifestyle habits to environmental factors. One significant culprit is the consumption of caffeine or stimulants too close to bedtime or in excessive amounts throughout the day. To mitigate this, it's advisable to limit caffeine intake, especially in the afternoon and evening, and carefully check medications for stimulant ingredients.
Another factor is the consumption of alcohol before bed. While alcohol may initially induce drowsiness, it can also disrupt later stages of sleep, leading to awakenings during the night. It's recommended to reduce or eliminate alcohol consumption in the hours leading up to bedtime, opting for non-alcoholic beverages instead. If alcohol is consumed, doing so earlier in the evening and in moderation is advised, along with having a meal higher in protein and fibre to prevent blood glucose fluctuations.
Additionally, insufficient food intake or low blood glucose levels can contribute to night-time awakenings. Ensuring adequate nutrition throughout the day, including a substantial breakfast and a dinner rich in protein, fibre and, if physically active, sufficient carbohydrates, can help alleviate this issue.
Stress, anxiety, or hypervigilance are also common culprits for disrupted sleep. Implementing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation before bedtime can help calm the mind and promote better sleep quality.
Excessive blue light exposure before bed, often from screens, can interfere with melatonin production and disrupt sleep patterns. To counteract this it's recommended to avoid screens at least an hour before bedtime.
Conversely, not getting enough bright light during the day can also impact night-time sleep. Seeking exposure to natural light earlier in the day and ensuring adequate bright light exposure can help regulate the sleep-wake cycle.
Lastly, an uncomfortable sleep environment, whether too hot, cold, noisy or bright can contribute to disrupted sleep. Taking steps to create a conducive sleep environment, such as ensuring darkness, quietness, and a comfortable temperature in the bedroom can aid in promoting uninterrupted sleep. This may involve using blackout curtains, white noise machines, adjusting the room temperature or investing in a comfortable mattress and pillows tailored to personal preferences.
How much sleep is enough sleep?
How important is a consistent sleep in the night?
Can you still cope with broken sleep if sleep deficiency is made up for on another night?
The amount of sleep considered sufficient varies greatly among individuals, typically falling within the range of 7 to 9 hours for most adults, with some individuals requiring less (short sleepers) and others needing more (long sleepers). However, this requirement can be influenced by factors such as age, overall health status, and seasonal variations — sleep needs are often shorter in summer and longer in winter.
Despite this variability, consistently obtaining less than the optimal amount of sleep can lead to sleep deficiency, characterised by persistent tiredness and fatigue — feelings that individuals can become so accustomed to that they forget what it truly means to be well rested.
Chronic sleep deficiency has been linked to various health issues, including impaired cognitive function, weakened immune system, and increased risk of chronic conditions, each of which may precede more serious health consequences over time. These effects of chronic sleep deficiency may take decades to manifest.
Consistent sleep patterns are vital for overall health and wellbeing, as the body operates on a natural circadian rhythm. Maintaining a regular sleep schedule helps synchronise this internal clock, supporting the body's ability to regulate hormones, manage stress, and optimise cognitive functions. Disruptions to this regular sleep-wake cycle, such as irregular bedtimes or frequent awakenings during the night can have detrimental effects on mood, energy levels, and overall health. It is more likely to be these disruptions to our normal internal rhythms which drives the longer-term problems related to a lack of sleep than the reduced hours of sleep themselves.
That is, you might be achieving sleep in the 7–9-hour range, but due to the inconsistency of sleep-wake times, and the subsequent disruption to our biological rhythms, longer term negative health consequences become more likely.
While occasional disruptions to sleep patterns can sometimes be managed by catching up on sleep during subsequent nights, this is not a long-term solution. It never fully compensates for the cumulative health risks associated with chronic sleep deficiency. Establishing and adhering to a consistent sleep routine is thus paramount for ensuring the body receives the necessary rest to function optimally and maintain long-term health.
Rather than focus on the duration of sleep, it might be best to focus on the consistency of sleep and wake times, improving sleep environments, and sleep hygiene. As difficult as it might be, if you have had a particularly late night, or you have had to get up earlier than usual, it may potentially be more important to get up and/or go to bed at the usual time and let your sleep architecture adjust over the next few nights. You may spend more time in deep and REM sleep if you are tired without the need to actually spend more time in bed sleeping.
What are some strategies for getting back to sleep?
When struggling to get back to sleep, employing various strategies can help ease the process and promote restful slumber. Firstly, it's important to avoid clock watching as constantly checking the time can heighten anxiety about not getting enough sleep, further hindering the ability to fall back asleep. Instead, focusing on mindful breathing techniques can be beneficial. By inhaling and exhaling slowly and deeply individuals can help calm their nervous system, promoting relaxation conducive to sleep.
Another helpful technique is Progressive Muscle Relaxation (PMR), where one systematically tenses and then relaxes each muscle group in the body, starting from the toes and gradually working upward. This practice helps release tension and encourages physical relaxation, aiding in the transition back to sleep. If despite these efforts sleep remains elusive, it's advisable to get out of bed and engage in a quiet activity until feeling sleepy again. Keeping lights low during this time is crucial, as exposure to bright light can signal the body that it's time to wake up, further disrupting the sleep-wake cycle.
It's also essential to avoid stimulating activities when attempting to return to sleep — instead opt for calming activities, such as reading a soothing book or listening to relaxing music or white noise. Additionally, while napping can be tempting, especially after a poor night's sleep, it's best to limit daytime naps to short durations (20-30 minutes) and avoid napping late in the afternoon, as this can interfere with night-time sleep. By implementing these strategies, individuals can increase their chances of successfully returning to sleep and enjoying a restorative night's rest.
What should your HRV (heart variability) do while you are sleeping overnight?
How do you increase deep sleep periods?
Throughout the night, heart rate variability (HRV), like heart rate and breathing, undergoes changes corresponding to different sleep stages. During non-REM sleep, which encompasses lighter sleep stages, HRV tends to be lower. Conversely, during deep and REM sleep stages, HRV typically increases. This fluctuation in HRV reflects the dynamic balance between the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems as the body transitions through various sleep cycles.
Increasing deep sleep periods can be achieved through a variety of strategies. Firstly, establishing a consistent sleep schedule helps regulate the body's internal clock, promoting deeper and more restful sleep. Creating a comfortable sleep environment, free from distractions and conducive to relaxation further supports this effort. Also crucial is limiting exposure to screens before bedtime, as the blue light emitted by electronic devices can interfere with the production of melatonin, a hormone essential for sleep.
Engaging in relaxation techniques, such as mindful breathing or progressive muscle relaxation, can help calm the mind and body, facilitating deeper sleep. Regular exercise, particularly strength training, has been shown to enhance deep sleep quality, although it's best to avoid vigorous exercise close to bedtime. Additionally, maintaining a balanced diet and managing stress levels contribute to improved sleep quality, including deeper sleep stages.
Prioritising sleep quantity is essential (within that 7-9-hour range), as consistently obtaining sufficient sleep supports the body's natural sleep cycles (including deep sleep stages) — this may involve adjusting one's schedule to ensure adequate time for restorative sleep. The use of sleep tracking devices could also be considered as they can provide valuable insights into sleep patterns and aid in identifying areas for improvement. By incorporating these strategies into a comprehensive sleep-hygiene routine, individuals can optimise their chances of increasing deep sleep periods and enjoying more restful nights.
Source: Synergy Health Editorial Team
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