Sleep: You Can Do It Better
We’ve all heard that 8 hours is the gold standard of sleep. Anything less heightens your risk of heart disease, diabetes, obesity, depression, injury, etc., over the long haul.
If only it were that simple.
The quality of your sleep depends on other factors. If you’re serious about sleeping better, here’s what to consider:
Sleep for multiples of 90 minutes
You might sleep the recommended 7 to 9 hours for an adult yet wake up groggy. The reason: you’re waking up in the middle of a sleep cycle.
Sleep breaks down into cycles that last an average of 90 minutes. In each cycle, sleep gradually deepens and then lightens. When you wake up during a deep stage—say 45 minutes in—you feel groggy. When you wake up in a light stage, at 90 minutes give or take 5-7 minutes, you feel more alert.
If you sleep exactly 8 hours, that’s about 5 cycles plus 30 minutes, so you wake up as your sleep is deepening. Not good. You’re better off sleeping 7.5 or 9 hours.
Nap for 20 minutes or 90 minutes
Sleep cycles also determine how refreshed you’ll feel after a nap. Nap for 20 minutes or less so you wake up in a light stage. Or, shoot for 90 minutes.
Practice Sleep Hygiene
DO NOT use screens for 1.5 hours before bed. LED screens emit blue light, which activates the brain stem and dopamine system. It may feel harder to fall asleep and stay asleep.
If you MUST use screens, do it in a bright, well-lit room. DO NOT lay in bed with your phone in the dark.
Eat Protein Before Bed
30 minutes before bed, eat lean proteins like turkey, chicken, or whey protein. Avoid carbohydrates late at night. In case you were wondering, alcohol is terrible for sleep.
Anything Else?
There’s no best mattress, temperature, or position for sleeping. Choose whatever you find most comfortable. You can use a smartphone app or smartwatch to track the total time you sleep. However, take their data on sleep stages with a grain of salt.
To sum up: Sleep in multiples of 90 minutes, nap for 20 or 90 minutes, no phones before bed, and eat protein instead of carbs late at night.
Still sleeping poorly? Get in touch.
Dr. Jake Shores
Chiropractic Neurologist
Park City, Utah
