Sleep Questions and Answers

Discussion Questions About Sleep

Last week we discussed the importance of sleep, and to be honest, the more that I read on the topic the more convinced I am that sleep is paramount to health.

This week we’re taking a more broad-stroked approach to the topic of sleep by answering a list of commonly asked questions. If you are left at the end of this blog post with unanswered questions, please shoot us a message or leave a comment. We are never “done” with any topic and will certainly be coming back to posts to update and improve our content – your help and input are always greatly appreciated.   

How Do Sleep Cycles Work?

Sleep has been categorized into two types: REM (rapid eye movement) sleep and non-REM sleep. While there are certainly clear differences between the two, there are also some key similarities. For example, dreaming can occur in both non-REM and REM sleep, and it is hypothesized that both forms of sleep are required for memory consolidation. [1]

Another key similarity, which is mentioned below, is that both forms of sleep grow shorter with age. This fact brought flashbacks of my great-grandmother, who lived with my family when I was young, wandering about the house in the wee hours of the morning. Getting her to sleep a full night was as tricky as getting a newborn to sleep through the night.      

What Happens During non-Rem Sleep?

Non-Rem sleep is incredibly important to our body’s health. During this part of the sleep cycle, our bodies are able to repair and regenerate tissues, build bones and muscles, and fortify the immune system.

The older a person gets the less non-REM sleep they typically get as well. Individuals under the age of 30 get about two hours of non-REM sleep each night, while people over the age of 65 will typically get about 30 minutes of restorative sleep. [2]

This fact suggests and the studies confirm that sleep duration is a significant predictor of mortality (talk about a health risk). [3]  

What Happens During Rem Sleep?

Rapid eye movement or REM sleep occurs 90 minutes after falling asleep. It is postulated that the first phase of REM sleep lasts for about 10 minutes and that each phase grows increasingly longer, resulting in a final phase of REM sleep that lasts up to an hour. [4]  

During REM sleep the body goes through multiple changes including:

• Eyes rapidly move from side-to-side behind closed eyelids
• Brain frequencies begin to look similar to an awake state of being
• Breathing becomes faster and more irregular
• Heart rate and blood pressure also reach levels similar to being awake
• Arms and legs become temporarily paralyzed

Similar to non-REM sleep, the older you get, the less time you spend in REM sleep during the night.  

How Much Sleep Does the Average Person Need?

The amount of sleep that each person needs is highly individualized. While most adults need around 8 hours of uninterrupted sleep each night, some people will need more and others will require fewer hours of rest.

In fact, sleep needs shouldn’t really be viewed with a metric of “too much” or “too little.” Any deviation from your normal sleep routine (whether it’s going to bed later than usual, waking up throughout the night, or sleeping in past the alarm) can upset your body’s rhythms and increase daytime fatigue.

So how should you gauge your sleep needs?  

Again, the answer to this question is not black or white. For example, Chris and I have found that after completing a hard workout, our bodies will not feel rested on a mere eight hours of sleep (we will still wake up tired), but on a regular day, eight hours of uninterrupted sleep will do the trick.

“The best solution is to figure out how many hours of sleep are right for you and then stick with it — even on weekends, vacations, and holidays.”

Harvard Medical School [5]

Figuring out how many hours of sleep are right for you is not a simple task, but here is a list of questions that may help you come to an approximate answer:

• Do you wake up tired in the morning?
• Do you feel like napping in the middle of the day?
• How quickly do you fall asleep?

Obviously, there are many other factors that are at play in the area of sleep deprivation. Adrenal fatigue, hormone imbalances, depression, and several other disorders can affect a person’s ability to sleep. Yet we’re in a bit of a “chicken or the egg” dilemma because part of the battle in addressing illness is reclaiming ownership of sleep and insisting that the body routinely rests.

Can You Sleep Too Much?

Most of us connect the health risks and benefits tied to sleep with not getting enough of it, which is absolutely true.

Recommended Reading: 7 Health Benefits of Sleep

However, there are also very real and very serious health risks that have been linked to oversleeping, including:  

• Heart Disease and Stroke [6]
• Weight Gain [7]
• Diabetes [8]
• Depression [9]
• Cognitive Decline and Dementia [10, 11]
• Fertility Issues [12]

In the study regarding the weight risks of oversleeping, researchers studied 276 adults (ages 21 to 64) for a duration of six years. While I still stand by the earlier statement that evaluating sleep needs by “too much or “too little” isn’t a perfect solution due to its individualized nature, I do see how it could be helpful to know how studies approach this number.

Measured Sleep Durations

• Short = 5-6 hours
• Average = 7-8 hours
• Long = 9-10 hours  

(I can’t help but think of Goldilocks trying out the 3 different beds)

This is certainly a good place to start in evaluating your personal sleep health. Do you sleep fewer or longer than seven to eight hours each night or less? Being mindful of our sleep patterns is an obvious first step to improving our sleep habits.

Do Electronics Affect Sleep?

We all know the answer to this question, and yet…

Because blue light has a significant effect on melatonin suppression, skimming through social media on our smartphones, watching Netflix on our televisions, or working on our computers right before bed are all obvious disruptions of our natural circadian rhythm. [13]  

And yet…

I’ll be the first to admit to knowing the negative effects of bedtime technology use and then flatly ignoring that information. I’m still guilty of checking Instagram right before turning off the lights and writing on my computer just before heading for bed.  

But after reading a study from Penn State Hershey College of Medicine that discusses the impact that technology is having on the health of children, I’m quickly realizing that I don’t just need to change my habits for my own personal health, but for the health of my future family.

“The data suggest that increased technology use at bedtime, namely, television, cell phones, video games, and computers, is associated with a decrease in the amount of sleep children are getting.”

Penn State Hershey College of Medicine [14]  

Feeling convicted over here and resolving that today is the day to change. After talking it through with Chris, we both agree that a good first step would be to have a “no electronics in the bedroom” rule. We’ve committed to it for the next month and we’ll let you know how it goes.

Considering that we all live in the age of technology, the influence that it is having on our mental and physical health is ever growing (for better and for worse). When it comes to combating the negative effects of technology, how have ya’ll found success? Chris and I are all ears and would love to hear your stories and suggestions – please leave a comment below!

Answering the Big Question

Probably the most common question we’ve seen regarding this topic is – “How can I sleep better?” Because the answer to this question isn’t at all straightforward and long, we’ll be answering it in next week’s blog post.

*Generic Disclaimer: Chris and I are not medical professionals – if you have any pressing medical concerns, please consult your doctor.