I have always struggled with getting enough sleep. I feel like there is so much I want to get done in a day, but I don’t really have the time for. As I become busier with my work schedule, wedding planning, and wanting to spend time with family and friends, I am learning just how important sleep really is.
Sleep helps recharge your body and mind. When you get enough sleep, you should wake up feeling refreshed and ready for the day. When there is an inadequate amount of sleep, it causes your brain to function improperly. This will make it more difficult to concentrate and think clearly. When someone is getting less then the amount of sleep needed, it is called sleep deprivation.
It is important to remember that there are four stages of sleep. The first three are NREM (non-rapid eye movement). The final stage is REM sleep( rapid-eye movement).
- State 1 NREM: This stage marks the transition from wakefulness to sleep and consists of light sleep. This typically lasts several minutes
- Stage 2 NREM: This stage is considered a deep sleep. This is the longest of the four stages of sleep.
- Stage 3 NREM: This is the stage that helps you wake up feeling refreshed. Stage 3 NREM is longer at first but decreases through the night.
- REM: This stage begins 90 minutes after you fall asleep. The duration of the REM stage decreases the older you get. You will eventually spend more time in the NREM stages.
The four stages repeat, in order, throughout the night with each stage lasting around 90-120 minutes. That means you will spend roughly 75%-80% of your sleep in the NREM stages.
How Much Sleep Do We Need?
Different age groups require different amounts of sleep. The National Sleep Foundation provides a chart with the recommended amount of sleep for different ages per day.
Lack of sleep can affect how someone feels and acts. Symptoms vary depending on the person and the seriousness of their sleep deprivation. Some of the symptoms of sleep deprivation include:
- Slowed thinking
- Reduced attention span
- Worsened memory
- Poor/risky decision making
- Lack of energy
- Mood changes
Secrets to a Good Night’s Sleep
If you have trouble sleeping, try these tips:
- Get up at the same time each day, even on the weekends
- Go to bed when you are sleepy
- Put away electronics 2 hours before bed
- Create a comfortable sleep environment
- Limit caffeine
- Avoid or limit alcohol
- Stick to a routine with meals, exercise, and other activities
Additional habits that can interfere with your sleep are smoking and naps. Naps interfere with a good night’s sleep if they are longer than 30 minutes. Avoid taking naps in the late afternoon. In some cases, you may want to avoid naps all together.
Resources
Written by: Megan Zwick, Program Assistant, Ohio State University Extension, Washington County.
Reviewed by: Amanda Bohlen, Extension Educator, Ohio State University Extension, Washington County.