As chiropractors, we understand the profound impact that quality sleep has on our spinal health, nervous system function, and overall vitality. Therefore, it’s crucial to not only recognize the importance of sleep but also to understand the nuances of our sleep patterns.
How Much Sleep Do You Need?
The average human sleep cycle is between 90-110 minutes, and most people will have 4-5 cycles per night. However, the different stages of a sleep cycle are important not only for the quantity but also for the quality of your sleep.
The Dynamics of Sleep
Sleep is a dynamic process characterized by distinct stages that repeat cyclically throughout the night. These stages can be broadly categorized into two main types: REM (Rapid Eye Movement) sleep and Non-REM sleep.
Non-REM Sleep
This stage consists of three substages:
- N1 (Stage 1): The lightest stage of sleep, where we transition from wakefulness to sleep.
- N2 (Stage 2): A deeper stage where brain waves slow down, and our bodies begin to relax further.
- N3 (Stage 3): Also known as deep sleep or slow-wave sleep, this is the most restorative stage, where tissue repair, growth, and immune function are optimized.
REM Sleep
REM sleep is characterized by rapid eye movements, increased brain activity, and vivid dreams. During this stage, our brains process emotions and consolidate memories. REM sleep is essential for cognitive function and emotional well-being.
Sleep Requirements Across Age Groups
Now, let’s delve into sleep requirements across different age groups, taking into account the intricacies of sleep cycles:
- Infants (0-3 months): Newborns spend a significant portion of their sleep in REM sleep, which is vital for brain development. They typically need 14-17 hours of sleep per day, including frequent awakenings for feeding.
- Babies (4-11 months): Infants continue to require ample amounts of REM sleep, alongside deeper stages of Non-REM sleep. They need around 12-15 hours of sleep each day, including naps.
- Children and Adolescents: As children grow, the proportion of deep sleep decreases, while REM sleep remains crucial for cognitive development and learning, as well as the production of growth hormone. School-age children and teenagers should aim for 9-11 hours of sleep per night.
- Adults: Adults cycle through all stages of sleep, with REM sleep comprising about 20-25% of total sleep time. Most adults require 7-9 hours of sleep each night to function optimally, although individual variations exist.
- Older Adults: As we age, sleep patterns may shift, with less time spent in deep sleep and more fragmented sleep. However, older adults still benefit from 7-8 hours of sleep per night.
Understanding Your Sleep Patterns
Have you ever woken up from sleep and felt refreshed? Or have you ever woken up feeling tired? It’s important to document these experiences so that you know what your sleep cycle is. You can even take power naps if you know your cycle and wake up refreshed after just 45 minutes of sleeping.
The Importance of Quality Sleep
Having both good quality and quantity sleep will help improve your life and your health. Remember, it’s not a luxury; it’s a fundamental necessity for good health. While medications can help you sleep better, they don’t always help you rest better. Always look at improving your routines, your diet, your stress levels, and of course, look after your nervous system, which controls all these functions. That’s what we do here at Robina Chiropractic Wellness Centre.
Prioritize your sleep to nurture your body and mind. Sweet dreams!