It is more beneficial to receive "quality" sleep over "quantity" Have you ever went to bed and had 10-12 hours of sleep and suffered the whole day from feeling exhausted? It is generally recommended we receive 6-8 hours of sleep daily to maximize our body's ability to repair muscle and tissue as well as strengthen the immune system, allow the mind and body to rest and regenerate. Quality sleep is many times illusive in our busy, high stress lives but is not impossible to achieve! Our sleep is characterized by five basic stages. During the course of the night, we tend to drift between the various stages.
THE FIVE STAGES OF SLEEP
Stage 1
Sleep is characterized by drowsiness, a slowing of brain activity and a closing of the eyes. This stage of sleep is the stage from which you're most easily disturbed.
Stage 2
Sleep is characterized by a further slowing of brain activity and increased muscle relaxation. In stage 2 sleep, the heart also slows and body temperature decreases. Also, the skeletal muscle system begins shutting down to prepare for deep sleep.
Stages 3 and 4
Sleep is characterized by further brain activity reductions, complete skeletal muscle paralysis, loss of environmental awareness and slowed metabolic function. Stage 3 sleep transitions into stage 4 sleep - the deepest of all sleep states and the most difficult stage from which to awaken. Stage 4 sleep is the most beneficial sleep stage because growth hormone levels peak at this time.
REM Sleep - Rapid Eye Movement Sleep
Sometimes called stage 5 sleep, and it's characterized by rapid back-and-forth eyeball movement and vivid dreams. In this stage of sleep, the heart beat increases, blood pressure rises and breathing becomes more rapid.
CREATING A PERFECT SLEEP ENVIRONMENT
Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
As any coffee lover knows, caffeine is a stimulant that can keep you awake. Avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime. Smokers should refrain from using tobacco products too close to bedtime.
Although alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night. It is therefore best to limit alcohol consumption to one to two drinks per day, or less, and to avoid drinking within three hours of bedtime.
Turn Your Bedroom into a Sleep-Inducing Environment
A quiet, dark, and cool environment can help promote sound slumber. To achieve such an environment, lower the volume of outside noise with earplugs or a "white noise" appliance. I personally use a fan to provide a constant "humming" sound to help block outside noise and circulate air.
Use thermal curtains, blackout shades, or an eye mask to block light. Light decreases the body's ability to produce melatonin, a chemical which is secreted to allow the body to rest. Keep the temperature comfortably cool—between 60 and 75°F—and the room well ventilated. And make sure your bedroom is equipped with a comfortable mattress and pillows. (Most mattresses wear out after ten years.)
Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.
Establish a Soothing Pre-Sleep Routine
Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book, watch television, or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down—and then putting them aside. I keep a notepad and pencil next to my bed to write things down that wake me. Many times we toss and turn thinking about the days events or things we must attend to in the morning. By writing it down, we can let it go and know we won't forget about it in the morning. This will put the mind at ease and allow your body to relax.
Go to Sleep When You’re Tired
Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music or watch a boring documentary until you are tired enough to sleep.
Don’t Be A Clock-Watcher
Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you. Your clock may give off enough light to prevent sound sleep as well!
Use Light to Your Advantage
Natural light keeps your internal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning and get out of the office for a sun break during the day.
Keep Your Internal Clock Set with a Consistent Sleep Schedule
Going to bed and waking up at the same time each day sets the body’s "internal clock" to expect sleep at a specific time. Try to stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover. Waking up at the same time each day is the very best way to set your clock, and even if you did not sleep well the night before, the extra sleep drive will help you consolidate sleep the following night. I have found I usually wake up every morning a few minutes before 3:30 am. I have conditioned myself to wake up for the day by remaining consistent with my morning wake up routine.
Nap Early—Or Not at All
Most everyone who knows me has heard how much I love my bed, my soft blankets and how much I love my afternoon naps! I started taking naps during my freshman year in college. While working as a college professor and Director of Security for a local college, I used to have a pillow and blankets hidden in my office closet. I would take my lunch break and take a nap on the couch my office... True story! Every afternoon I take a 60-90 minute nap! I wake up ready to head back to the gym feeling refreshed and ready to greet everyone alert and ready to go. The key to making naps effective is to not take them in the late afternoon or evening. Think "afternoon siesta".
If you find you cannot fall asleep easily during the evening or are going to bed late, try cutting the nap out.
Lighten Up on Evening Meals
Eating spicy burritos or hitting a buffet may not be a good idea. You body does need nutrients to rebuild muscle tissue, but limiting a spicy or high calorie meal will allow for a more restful sleep
Exercise Early
Exercise can help you fall asleep faster and sleep more soundly. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. This is great... unless you're trying to fall asleep. Try to finish exercising at least three hours before bed or work out earlier in the day.
*Information compiled from bodybuiulding.com