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Quality or Quantity? Why Don’t You Sleep On It

Quality or Quantity? Why Don’t You Sleep On It

Imagine you had a late night last night. You wake up feeling sleep-deprived, so you decide that you’ll go to bed early tonight to catch up on your rest. You think that by getting an extra few hours of sleep, you’ll wake up feeling refreshed the next morning.

Many of us have used this line of thinking, but how often does it work? You can probably recall times where you had perhaps 5 hours of sleep, but still felt energised and productive. There are likely other times when you’ve gone to bed early, but woke up feeling as though you barely slept.

Could it be that good sleep is more complicated than reaching a magic number of hours per night? Is it the quantity or quality of your sleep that affects how you feel?

    More is better

    Many of us grow up with our parents telling us that we should get more sleep. Babies sleep an astonishing 14-17 hours every day, while teens need 8-10 hours of rest. Adults can function well on 7-9 hours. From the parental perspective, more sleep is better for growing children.

    That’s where the “more is better” mentality begins, but we have supporting evidence from our experience. Science tells us that we need to sleep to survive, and when you rest, your body can heal and recharge. You’ll feel more energized when you wake up. This thinking makes sense, but it is overly simplistic.

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    Think of it this way–your phone has a battery. No matter how long you put the phone to charge, it can’t go more than 100% It doesn’t create new ways to store energy. It just maxes out. Your body works in the same way. You need rest, but more sleep doesn’t necessarily give you an extra supply of energy.

      Sleep studies from the past used to focus on the number of hours of sleep that people need. We’ve all heard of the need to get a certain number of hours per night to keep our bodies and minds in peak condition. Government health organisations further impress upon us the need to get a certain number of hours of rest.

      Finally, studies on people with sleep deficiencies show that they have a shorter and poorer quality of life than people with adequate sleep. A sleep-deprived brain can behave like an intoxicated brain, and long-term cognitive issues can arise with continuous substandard sleep. It’s no wonder we all have the mind set that it is important to sleep as much as we can!

      Is too much a good thing?

      So if we have been told that it is important to get more rest, then is it really a good thing to sleep a lot? We’ve all woken up from a nap and felt terrible afterward. Studies have shown that sleeping too much is in actual fact, not good for you. Sleepers tend to have more issues with depression, increased pain, a higher risk of heart attack and stroke, and impaired cognitive function.[1]

      Too much sleep can leave you feeling tired and sluggish. Having a day where you sleep too much throws off your sleep cycle, which eventually hurts the quality of sleep that you have. People who insist that they can make up for lost sleep on the weekends sabotage their chances of being well-rested ultimately.

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        How you sleep is more important than how much you’re sleeping

        Of course you need a reasonable number of hours of sleep to feel rested. Nobody would dispute that. Sleep quantity is just one part of the equation. How we sleep is more important than the number of hours we sleep.

        Feeling refreshed after sleep has a lot to do with your REM cycle. REM stands for “rapid eye movement,” and describes the dream phase of the sleep cycle. You generally reach the first 10-minute REM cycle about an hour and a half after you close your eyes.[2] You’ll continue to hit REM sleep every 90 to 120 minutes until it’s time to wake up.[3]

          Quality is key

          One of the ways to ensure that you’ll wake up feeling rested is to access as much REM sleep as possible. What we’re doing in the time leading up to sleep is also important. Activities that give your brain the chance to get into REM sleep as often as possible are best for you.

          New moms have a particularly tough time with this. In spite of the fact that they may be able to squeeze in about 7.2 hours of sleep over the course of the day, most new mothers have sleep patterns similar to people who suffer from sleep disorders such as sleep apnea.[4]

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          If they’re technically getting an appropriate amount of sleep for an adult, then why are they so sleepy? It’s quite simple: new  mothers don’t feel rested because they are awakened several times throughout the course of a night. This means that they don’t sleep long enough to enter REM sleep. Remember, it takes 1.5-2 hours to complete a sleep cycle, and REM comes at the end of the cycle.

          Without this chance for restorative sleep, new moms feel exhausted. Though they can try to catch up on rest, sleep patterns follow a cycle. A mom who is awakened every two hours may not get enough full cycles of sleep, if she gets any at all.

          Sleep and your health

          Two studies assessed how sleep quality and quantity affected college students’ health and well-being.[5] The studies concluded that sleep quality was a better predictor for a healthy and happy life and improved well-being than sleep quantity.[6]

          In the studies, subjects slept for an average of 7 hours per night. People who reported experiencing higher quality sleep were able to feel more satisfied with their lives, experienced less anxiety, and reduced feelings of depression, fatigue, confusion, and anger compared to people who reported high quantities of low-quality sleep.

          How sleepy you feel when you go to bed can also affect your sleep quality. The more tired you feel when it’s time for lights out, the more likely it is that you’ll have a restful night of sleep.

          Quality triumphs quantity

          The old adage is true: quality beats quantity. You’re better off with 6.5 hours of high-quality sleep than you are with 8 hours of mediocre rest.

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          This could explain why some people seem to do well on fewer hours of sleep. People who can access restorative sleep more often or can reach the REM phase more quickly will feel more rested. This isn’t something that everyone can do, though. Most of us need 7 to 9 hours of uninterrupted sleep to restore ourselves.

            You can improve your chances of having high-quality sleep

            You may not be able to will yourself into the REM phase, but you can set yourself up for sleep success. Here are a few ways to increase the quality of your sleep:

            • Take a hot bath before bed. The heat can soothe and relax sore muscles and prepare you for rest.
            • Turn of your electronic devices. Electronics emit blue light, which has been proven to disrupt sleep patterns.[7] Turn off your electronics, or at the very least, silence your notifications and turn on a blue shade to filter the blue light.
            • Drink chamomile tea to relax. Chamomile’s soothing properties make it a go-to remedy for nervousness and poor sleep.[8]
            • Snack on cheese and crackers. This is a perfect snack because it combines carbs with calcium or a protein that contains tryptophan. These combos boost levels of serotonin, a brain chemical that helps you feel happy and calm. Indulge about an hour before bed so that your brain has time to reap the benefit before lights out.
            • Drink warm milk. Skip the alcohol. Booze may make you drowsy, but it won’t help you reach the REM phase faster.[9]
            • Sleep in a cool room. If you get too warm, you’re likely to feel uncomfortable and wake up. A cool room sets the stage for a restful night.
            • Keep it quiet. Just because you can fall asleep while the TV is blaring doesn’t mean that you should. Ideally you’ll have little to no noise. If silence is unnerving, white noise is fine, but you avoid loud or disruptive environments if you can.[10]
            • The lights should be low. Our bodies are adapted to be awake when the sun is up and asleep when it’s dark. We sleep better in the dark. Partially close your curtains so that you can experience the benefits of being in a darkened room and wake up naturally with the sun.
            • Lay off the caffeine. A caffeine boost can feel great, but if you drink too much coffee or tea late in the day, you might have a tough time getting to sleep. Caffeine also affects the length of phases of your sleep cycle, which can prevent you from reaching or staying in the REM phase for long.[11]
            • Stick to the same sleep schedule every day. Making up for lost sleep or sleeping in on the weekends is going to make it harder to get into a good sleep rhythm.
            • Experiment with alternative sleep cycles. If the other tips on the list don’t seem to be working for you, or you have a job that prevents you from going to bed at the same time every night, you could try some different sleep cycles including:uberman, dymaxion, everyman, and biphasic. [12]

            If you try the uberman, you’ll only sleep about two hours per day. Sleep is spaced out over 6-8 naps lasting about 20 minutes each. Dymaxion isn’t for the faint of heart either. If you need to increase the amount of time that you’re awake, this cycle allows you to get by on as little as 2 hours of sleep per day. You get four 30-minute naps spaced throughout the day.

            The everyman sleep cycle is one 3.5-hour stint of sleep followed by three 20-minute naps over the course of your day. Biphasic, the least extreme of the alternative sleep cycles, involves sleeping in two segments. This pattern requires 5-6 hours of uninterrupted sleep at night and one nap in the middle of the day.

            Getting good sleep is about more than blocking off a few hours in your schedule

            Having enough sleep is important, but what is enough varies from person to person. Getting high-quality sleep is about more than setting aside 7-9 hours for rest. You can set up your environment and schedule to make the most of your sleeping hours.

            Featured photo credit: Viktor Hanacek/ Picjumbo via picjumbo.com

            Reference

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            Angelina Phebus

            Writer, Yoga Instructor (RYT 200)

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            Last Updated on August 13, 2020

            12 Benefits of Meditation That Improve Your Body And Mind

            12 Benefits of Meditation That Improve Your Body And Mind

            As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

            1. Why can’t I enjoy the benefits of meditation continuously?

            I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

            Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

            Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

            2. What is the purpose of meditation?

            The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

            It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

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            Meditation as a Fixer and Benefactor

            In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

            You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

            This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

            The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

            Less Physical, More Psychological

            Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

            This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

            The First Benefit of Meditation

            The first benefit of meditation is twofold:

            1. Improving inward attention (sharpening the mind)
            2. Relaxation of the body

            Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

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            Sit still and pay attention to your exhalation.

            That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

            When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

            When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

            Keeping the First Benefit Effective and Ongoing

            Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

            This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

            Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

            Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

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            This benefit takes you to the second one.

            The Second Benefit of Meditation

            While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

            1. Energy (physical and mental strength)
            2. Observance
            3. Peacefulness (stillness, and space of mind for deeper observation)
            4. Patience

            Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

            You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

            This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

            1. Energy

            Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

            2. Observance

            The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

            3. Peacefulness

            Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

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            4. Patience

            The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

            The Ultimate Benefits of Meditation

            Patience is a key quality when it comes to the ultimate benefits of meditation.

            Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

            The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

            • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
            • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
            • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
            • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
            • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
            • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

            These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

            Final Thoughts

            Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

            Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

            Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

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            Featured photo credit: Mor Shani via unsplash.com

            Reference

            [1] Medline Plus: Changes in the newborn at birth

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