What is ‘good’ sleep?

Q&A with Dr. Jing Wang

If you had to describe your sleep personality, would you be a bear, easily tucked in and sleeping a season away? Or are you more of an owl, nocturnal, bright-eyed, and twitching awake at every faint sound and flicker of light?

Chances are, you’re a little of both—getting great sleep some nights, and barely closing your eyes on others. It’s no wonder, considering how many things in life can affect whether you’re able to rest or not (including noisy partners, hungry babies, and furry friends).

Our Q&A will break down how beneficial sleep is, the harm that can be caused when you don’t get enough of it, and how to counteract the negatives with some positively rejuvenating shut-eye.

Q: What are the benefits of getting “good” sleep?

A: When you’re able to get light, deep, and REM sleep with minimal interruptions, it’s a good night, indeed. That kind of quality rest helps you wake up in a better mood and feeling restored enough to take on whatever the day might bring. Getting enough good-quality sleep also plays an important role in learning, memory, and physical coordination.

Q: Apart from feeling tired and having brain fog or a lack of focus, what are some other things that happen to our bodies when they are sleep-deprived?

A: Not getting enough good-quality sleep has been associated with an increased risk for conditions such as obesity, diabetes, high blood pressure, heart disease, and certain cancers. When you don’t sleep, your immune system gets off track—this lowers infection-fighting antibody counts which leaves you more susceptible to infections. Chronic sleep deprivation effects on the brain include increased risk for depression, anxiety, dementia, and poor attention span, memory, and cognition.

Q: What are the reasons why people don’t get enough “good” sleep—and how can they change that?

A: There are plenty of reasons why sleep can be hard to find, but there are several ways to combat those sleepless nights. Here are a few challenges and how to overcome them:

#1

Your sleep routine/behaviors: Not keeping a regular sleep/wake schedule, having too much screen time at night, indulging in alcohol/caffeine/substances, and taking frequent naps can all affect your ability to shut it down when it’s time for bed.

What can help? Establish a calming bedtime routine. Keep your bedroom cool, dim the lights, and instead of scrolling social media or working, give yourself time to slow down and cue your body for rest. Try breathing exercises, meditation, or a few minutes of slow flow yoga.

#2

Stress or untreated mental health disorders: High levels of stress or anxiety can have emotional and physical effects that make relaxing enough to fall asleep a challenge.

What can help? Recognizing your stressors and setting yourself up with tools that help you unwind can be a good place to start. To clear tomorrow’s to-do list from your mind, make a list of what’s to come and set it aside. Practice relaxation or visualization techniques to slow your breathing. And seek mental health support when you need it.

#3

Untreated or undiagnosed sleep disorders (such as obstructive sleep apnea): If you snore regularly, have experienced a sensation of choking/gasping in your sleep, feel tired despite sleeping “regular” hours, or have high blood pressure, you may also have obstructive sleep apnea. 

What can help? Talk to your physician about the symptoms you’re experiencing and discuss things that can help. Be sure to tell them about any medications you’re taking, as those can affect your sleep, too. You may be a good candidate for a sleep consultation or study. Note: Women don’t always experience typical symptoms—sleep apnea may simply present as insomnia or snoring.

Q: What are some simple things most people can try to help them sleep more soundly at night?

A: Develop a combination of the sleep routine tips above that work for you and your lifestyle. Choose relaxing routines and practices that feel intuitive to you, so it becomes a habit you look forward to. When you do your routine on a regular basis, your body will come to expect it, and begin “powering down” for bed more easily. 

Here are some more ideas to try: 

1. Go to bed and wake up at the same time every day (yes, even on weekends).
2. Get your soothing bedtime routine locked in—wash your face, light a candle or use soothing room spray, and listen to calming music or a meditation. 
3. Tidy your room—this may feel like yet another task, but when your space is cleared of work reminders, laundry that needs folding, and other clutter, it clears your mind, too.
4. Avoid substances/alcohol, heavy meals, and caffeine within a few hours of bedtime. Give your body a chance to focus on restoration rather than digestion and metabolization.
5. Exercise regularly, but schedule your more intense workouts during the day so your systems are regulated when it’s time to lay down.