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How to get more restful and restorative sleep?
Sleep is vital. We know this well because we have all, at one time or another, experienced sleep deprivation and suffered the consequences. Lack of sleep has physical effects (dark circles, dull skin, and headaches), but also on our mental health. In short, a lack of sleep will have a negative impact on our mental well-being. A lack of daytime performance is consistently observed as a consequence of insufficient sleep and is associated with significant social, financial, and human costs. Studies of sleep deprivation repeatedly show a variable (negative) impact on mood, cognitive performance, and motor functions. 1
What are the different stages of sleep?
Contrary to popular belief, sleep isn't a constant, linear process. Perhaps you're one of the lucky ones who rests your head on the pillow and wakes up 8 hours later in the same position, having slept through the night. But in reality, for truly restful sleep, you need to go through several different sleep stages.
Sleep is made up of five stages: stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. These stages cycle from 1 to REM, then return to stage 1. A complete sleep cycle lasts on average 90 to 110 minutes, with each stage lasting between 5 and 15 minutes. 2
Although REM sleep is the most talked about stage, as it's the stage during which we dream, it's actually stages 3 and 4, called deep sleep (NMOR), that provide the most restorative sleep. These are the stages during which it's hardest to wake up and during which our body and mind recover and prepare for the next period of wakefulness.
Is it really important to sleep 8 hours a night?
Yes and no. If you sleep for 8 hours straight, great, you'll have gone through several complete sleep cycles and several stages 3 and 4, providing restorative sleep. On the other hand, if you sleep for 8 hours and wake up several times, you may not reach the third stage of sleep or not enjoy it for long enough. In this case, you will have technically slept for a sufficient number of hours, but you will still feel groggy and tired. The important thing is to fall asleep and stay asleep, in order to go through all the required stages.
How to improve the quality of your sleep?
We all have a biological clock. If it's out of whack, it'll be harder to fall asleep, stay asleep, and wake up refreshed. By sticking to a regular routine, our bodies get used to certain times for falling asleep and waking up, making it easier to access both when we need them. Bedtime should be a pleasant time, so make your bedroom as comfortable as possible and ensure there's fresh air and a consistent temperature.
Your eating habits affect the quality of your sleep, especially in the hours before bed. You'll sleep better by avoiding stimulants like coffee and chocolate, as the caffeine they contain keeps your mind active and prevents you from switching off. We also recommend avoiding heavy meals before bed: they will sit on your stomach, causing discomfort that will prevent you from falling asleep. You'll also be more likely to wake up due to this discomfort.
Regular exercise also reduces insomnia symptoms and increases the time spent in deep, restorative sleep. The more intense your exercise, the more beneficial it will be for your sleep. But don't let that discourage you—even light exercise like a daily walk can improve the quality of your sleep.
And finally, try to keep your phone at a safe distance! The blue light emitted by cell phone, computer, tablet, and TV screens reduces the production of melatonin, the hormone that controls your sleep/wake cycle. This makes it harder to fall asleep and stay asleep. 3