{"id":24648,"date":"2021-11-21T09:00:00","date_gmt":"2021-11-21T14:00:00","guid":{"rendered":"https:\/\/blog.classpass.com\/?p=24648"},"modified":"2021-11-22T12:23:35","modified_gmt":"2021-11-22T17:23:35","slug":"how-to-get-the-best-nights-sleep","status":"publish","type":"post","link":"https:\/\/blog.classpass.com\/how-to-get-the-best-nights-sleep\/","title":{"rendered":"Everything You Need to Know About Sleeping and Falling Asleep"},"content":{"rendered":"\n
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When it comes to sleeping, you\u2019ve probably heard the common advice: aim to get 6 to 8 hours of sleep every night, and the hours of sleep before midnight are more valuable to the body than those acquired between midnight and rising.<\/span><\/p>\n\n\n\n

Getting adequate sleep\u2014both in quality and quantity\u2014is essential to feeling well, being mentally sharp, preventing certain illnesses and regulating mood. But does bedtime also play a role in the sleep puzzle? Can you stay up late and still get out of bed well-rested enough to function?<\/span><\/p>\n\n\n\n

Turns out, your beauty sleep may be even more important than you thought it was. In recent findings published in Neurology<\/em><\/a>, there is a strong connection between insomnia or poor sleeping habits and your chances of having a stroke (and your ability to recover from a stroke!).<\/p>\n\n\n\n

How did researchers conclude this? After reviewing 29 different studies on sleep, it became clear that having at least 7 hours of sleep a night is crucial to our health because sleep offers important restorative functions for the brain. The only time when your mind can truly rest and recover is when you\u2019re not awake, so without that time, your brain is literally on overdrive\u2026 all the time. That means it won\u2019t be as equipped to fight for you when it needs to \u2013 like during a stroke \u2013 because it hasn\u2019t taken enough breaks. <\/p>\n\n\n\n

So, skip the all nighters and the Netflix binge watching<\/a> and hit the cool side of the pillow. It\u2019s better for your health than knowing what happens in Game of Thrones<\/em>. (In all seriousness though, if you feel as though you may suffer from a sleep disorder, reach out to your doctor who may be able to give you assistance in helping you get a more sound sleep.)<\/p>\n\n\n\n

We’re sharing everything you need to know about sleep and how to catch the most beneficial Z’s.<\/span><\/p>\n\n\n\n[sc name=”saveupto70off” ]\n\n\n\n

Why sleep is important<\/b><\/h2>\n\n\n\n

\u201cWhen we sleep, the body goes into recovery mode: restoring, revitalizing and preparing for the next day ahead,\u201d says Noah Siegel, MD, Board Certified Sleep Medicine Physician at Massachusetts Eye and Ear, Harvard Medical School<\/span>. \u201cSleep allows the brain to consolidate memories\u2014everything from facts and figures to motor skills.\u201d By skimping on sleep, we don\u2019t give the brain a chance to put things together from the day. This, he explains, is why pulling an all-nighter when studying for an exam won\u2019t help you: There\u2019s no time to store those facts in any useful way.<\/span><\/p>\n\n\n\n

The brain\u2019s glymphatic system (think of it as the housekeeping team) uses sleep time to clean out waste products generated within the brain during the day. Sleepiness is what signals us to rest to give the system a chance to tidy things up and take out the trash. To get to the point where the brain can dispose of this accumulation, we need at least 40 minutes of sleep, which explains why you can (hopefully) rise from even a moderate-length nap feeling more mentally clear.<\/span><\/p>\n\n\n\n

What is circadian rhythm?<\/b><\/h2>\n\n\n\n

Circadian rhythms are the sleep\/wakefulness cycles by which the body operates. It\u2019s like an internal 24-hour clock that governs when we \u201cshould\u201d be awake and asleep and is primarily connected to our environment. Circadian rhythms are observable in humans, animals, plants and bacteria. While the signaling for each organism differs, they tend to be related to light and the timing of daytime and nighttime in their respective environments. Ideally, we want to be asleep when it\u2019s dark and awake when it\u2019s light.<\/span><\/p>\n\n\n\n

\u201cOur bodies have been set up to be awake during daylight and rest at dark,\u201d says Bill Fish, Founder of <\/span>Tuck<\/span><\/a>. \u201cIt was less than 150 years ago that electricity was invented, so as a species, we would wake with the sunrise to hunt or tend to the field and then retire at night.\u201d These external cues\u2014light and dark\u2014signal the body to be awake or asleep, and we easily fall into rhythms in response to these.<\/span><\/p>\n\n\n\n

Why can’t you sleep?<\/h2>\n\n\n\n

There’s many reasons why you can’t sleep, but a really likely one is that you’re over-consuming caffeine, sugar or are overly stressed.<\/p>\n\n\n\n

Finding yourself unable to sleep more than five hours a night? Think back to what you consumed during the day. If sugary drinks (i.e. energy drinks, soda or too many sugary caffeinated beverages) are on that list, they are probably the culprit.<\/p>\n\n\n\n

A study conducted by the University of California<\/a> revealed this week that there\u2019s a certain link between sugary drinks and sleep deprivation. Hmmm.<\/p>\n\n\n\n

They surveyed 18,000 adults, and while the authors aren\u2019t clear yet if drinking sugar-sweetened beverages causes people to sleep less, or whether sleep deprivation makes people seek out more sugar and caffeine to stay awake \u2013 both could be true.<\/p>\n\n\n\n

\u201cWe think there may be a positive feedback loop where sugary drinks and sleep loss reinforce one another, making it harder for people to eliminate their unhealthy sugar habit,\u201d lead author Aric A. Prather, PhD, assistant professor of psychiatry at UCSF says. \u201cThis data suggests that improving people\u2019s sleep could potentially help them break out of the cycle and cut down on their sugar intake, which we know to be linked to metabolic disease.\u201d<\/p>\n\n\n\n

Their findings? People who regularly slept five or fewer hours per night also drank 21 percent more caffeinated sugar-sweetened beverages (including both sodas and non-carbonated energy drinks) than those who slept seven to eight hours a night. People who slept six hours per night regularly consumed 11 percent more caffeinated sugar-sweetened beverages.<\/p>\n\n\n\n

A new study<\/a> conducted by researchers at Baylor University and published in the American Psychological Association\u2019s Journal of Experimental Psychology<\/em>, found that people who put together a to-do list at bedtime had an easier time falling asleep. Hmmm.<\/p>\n\n\n\n

\u201cIt\u2019s a matter of getting things out of your head,\u201d Michael K. Scullin<\/a>, PhD, lead author of the study and director of Baylor University\u2019s Sleep Neuroscience and Cognition Laboratory and assistant professor of psychology and neuroscience, tells Yahoo Lifestyle. \u201cIt turns out that writing things down that you\u2019re worried about helps to \u2018offload\u2019 them \u2026 almost like you\u2019re mentally checking those items off your to-do list. If you just cycle through your list in your head, then that rumination impairs your ability to fall asleep.\u201d<\/p>\n\n\n\n

Makes sense to us. But, there\u2019s one more major takeaway: \u201cI\u2019d recommend writing on paper rather than using your phone,\u201d says Scullin. \u201cThe light emitted from our phone decreases melatonin production, makes us feel more alert, and makes it harder to fall asleep.\u201d<\/p>\n\n\n\n

Challenge accepted. <\/p>\n\n\n\n

How to reset your circadian rhythm<\/h2>\n\n\n\n

You can reset your circadian rhythm by using natural light. The body is programmed to produce melatonin as the sun sets and stop producing it when dawn breaks to wake us up. However, you can accomplish the same effect with artificial lighting, controlling your environment to mimic the sun\u2019s schedule, thereby putting yourself on a similarly-timed but offset-from-nature rhythm.<\/span><\/p>\n\n\n\n

How to practice good sleep hygiene<\/strong><\/h2>\n\n\n\n

“Dosing schedules,\u201d as Dr. Siegel explains, involve intentionally exposing oneself to light (e.g. a sun lamp) during the time one needs to be awake and avoiding blue light, screens and other light sources when one needs to be asleep, even if these don\u2019t align with what\u2019s going on outdoors. Blackout curtains and sleep masks are effective ways to make a bright sleep environment extra conducive to rest; UV visors and lights placed throughout your home will help achieve daytime-like conditions if you\u2019re awake during non-daylight hours.<\/span><\/p>\n\n\n\n

Bill also recommends creating a bedroom environment that is conducive to sleep. \u201cI strongly suggest charging your devices in another room,\u201d he advises, noting that you don\u2019t need to be woken by notifications during rest. \u201cMake the room as dark as you can while still being safe. Find an alarm clock that emits a low light and invest in blackout shades that can block streetlights or even the sun in the morning.\u201d<\/span><\/p>\n\n\n\n

How to sleep through the night<\/h2>\n\n\n\n

And if you have trouble staying asleep? Bill suggests a white noise machine.<\/span>\u201cFor less than $30, a white noise machine can mask the sounds outside your sleeping space. Your body needs at least 90 minutes to complete the full range of the sleep cycles, so if you\u2019re woken in the middle of the cycle, your body essentially has to start over.\u201d<\/span><\/p>\n\n\n\n

Having a comfortable, dark and quiet environment will help keep your sleep schedule on track and your rhythms in order.<\/span> If you have trouble sleeping through the night, follow these tips:<\/p>\n\n\n\n

  • Get blackout curtains or use an eye mask to block out all light<\/li>
  • Stop drinking caffeine six hours before your bedtime<\/li>
  • Reduce screen time an hour before bed<\/li>
  • Drink soothing tea<\/li>
  • Use magnesium or melatonin<\/li><\/ul>\n\n\n\n

    Does it matter when you sleep?<\/b><\/h2>\n\n\n\n

    With all of that said, does it matter if you go to bed at 10:00pm and wake before dawn, or can you get the same quality sleep if you hit the hay just before the sun comes up?<\/span><\/p>\n\n\n\n

    As Dr. Siegel puts it, \u201cIt matters less when you go to bed than how consistent your bedtime is. As long as you keep a regular schedule, you\u2019re more likely to have good quality and good quantity sleep.\u201d <\/span>That said, it\u2019s less complicated\u2014and requires fewer gadgets\u2014to start winding down your night as dusk settles and to rise with the sun in the morning.<\/span><\/p>\n\n\n\n

    \u201cYou get more deep stages of sleep in the earlier part of your sleep time,\u201d says Dr. Siegel. \u201cREM sleep tends to occur closer to waking time, but that has less to do with what time of day it is and more with how long you\u2019ve been asleep.\u201d<\/span><\/p>\n\n\n\n

    Because your sleep architecture\u2014the depth of the sleep stages, lengths and number of cycles of sleep you experience in a night\u2014can change for the worse if your schedule fluctuates too often, Dr. Siegel stresses that a regular, predictable sleep schedule is the best thing you can do when it comes to sleep hygiene. \u201cAn ideal sleep is 7 to 8 hours, consolidated into one block of time, optimally when it\u2019s dark,\u201d he explains. If you need to manufacture that dark to fit your life, go for it. The length of the sleep is more impactful on your wellbeing.<\/span><\/p>\n\n\n\n

    Is 6 hours of sleep enough?<\/h2>\n\n\n\n

    No, 6 hours of sleep is not enough. Bill adds, \u201cBedtime needs vary from person to person. While it is possible for people to work the graveyard shift, we want to aim to be at rest for 7 to 9 hours prior to the sun coming up.\u201d<\/p>\n\n\n\n

    The takeaway<\/b><\/h3>\n\n\n\n

    Your body wants to sleep on a schedule, so maintaining a similar bedtime and a similar waking time throughout your week is important. Sleep in alignment with your body\u2019s internal clock. If you\u2019re just never tired at 11:00pm, you don\u2019t have to force yourself to lay in bed and stare at the ceiling for hours. Go to bed when you\u2019re tired with the goal of having that time be consistent\u2014about an hour earlier or later at most\u2014each night.<\/span><\/p>\n\n\n\n

    \u201cProtect your sleep and form good habits,\u201d Dr. Siegel says, emphasizing the importance of prioritizing good rest.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    When it comes to sleeping, you\u2019ve probably heard the common advice: aim to get 6 to 8 hours of sleep every night, and the hours of sleep before midnight are more valuable to the body than those acquired between midnight and rising. Getting adequate sleep\u2014both in quality and quantity\u2014is essential to feeling well, being mentally […]<\/p>\n","protected":false},"author":23469,"featured_media":27477,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[1301],"tags":[],"class_list":["post-24648","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"acf":[],"yoast_head":"\nEverything You Need to Know About Sleeping and Falling Asleep - ClassPass Blog<\/title>\n<meta name=\"description\" content=\"Does your bedtime really matter? 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