Why do we need to sleep?
The body functions with a circadian rhythm in that different functions are optimal at different times. The daytime functions enable maximal alertness and physical capability and the night functions enable the best rest and recuperation in the form of sleep. Sleep is essential for physical and mental repair in the body.
How much sleep do we need?
This depends on the person in question. Most people need approximately 7-8hours of quality sleep a night. Sleep at night is more restful due to the circadian rhythm when compared to sleeping in the day.
Why is sleep quality as important as the quantity?
Sleep transitions from light sleep to deep sleep (4 defined phases on EEG), which is physically restorative and into rapid eye movement (REM) sleep, when dreaming occurs and is mentally restorative. In a normal sleep period, we transition through the phases with short periods of awakenings and more deep sleep occurring in the early parts of the night compared to more REM sleep in the later parts of the night. There is good news and sound evidence for sleep ins! The early morning sleep is vitally important for glymphatic drainage and autophagy in the brain designed to clear out waste products.
How do I get good sleep?
Routine, sleeping at night, avoidance of saunas, exercise and blue light (screens) within 3 hours of intended sleep and other simple sleep hygiene techniques such as keeping the bedroom cool, dark and noise free can be used to promote good sleep. Exercise and sauna well away from sleep time promotes the deep sleep phases and is particularly important in older people when these decline with age. Alcohol, caffeine, benzodiazepines and other medications can interfere with sleep quality by decreasing REM sleep and should be avoided where possible.
If simple measures have not worked and you are struggling to get good sleep, otherwise known as insomnia, physical examination, blood tests and a sleep study may be required to exclude medical issues such as restless legs and obstructive sleep apnoea.
A functional medicine approach to addressing insomnia includes addressing nutrition, exercise, hormones, any infections and/or immune dysfunction and the use of conventional medications as well as synergistic therapeutics such as medicinal cannabis.
