Researchers at the Adelaide Institute for Sleep at Flinders University have shared insights on the signs that indicate we are getting quality sleep.
Typically, patients share their thoughts on healthy sleep with experts. Many believe that once their head hits the pillow, they should immediately fall into a deep, restorative sleep and wake up about eight hours later feeling refreshed.
According to sleep specialists, healthy nighttime sleep is actually cyclical, as we enter and exit various stages of sleep, often waking up several times throughout the night. Some of us remember these awakenings, while others do not. So, what constitutes healthy nighttime sleep?
Sleep Cycles Are Like Roller Coasters
An adult’s sleep goes through different cycles and brief awakenings during the night. Each cycle lasts about 90 minutes.
We typically start the night in light sleep, then progress to deeper stages, waking up during the rapid eye movement (REM) phase, which is often associated with vivid dreaming.
If we are sleeping well, most of our deep sleep occurs in the first half of the night, while the REM phase usually takes place in the latter half.
Adults generally experience five to six sleep cycles each night. Experts say it’s perfectly normal to wake up briefly at the end of each cycle. This means we might wake up five times a night on average. Sleep specialists assert that despite the number of awakenings—often increasing with age—people can still remain healthy. If someone doesn’t remember their awakenings, especially the brief ones, that is completely normal.
What Is Quality Sleep?
It is well-known that adults need 7-9 hours of sleep per night. However, good sleep is not just about the number of hours; it’s also about its quality.
For most people, quality sleep means being able to fall asleep shortly after getting into bed (within about 30 minutes), sleeping through the night without waking up, and waking up feeling refreshed.
During the day, we shouldn’t feel excessively sleepy, especially if we regularly get at least 7 hours of sleep each night. However, it’s not uncommon for someone to still feel physically tired during the day. Experts suggest that in such cases, it’s wise to consult a doctor, as there could be several underlying causes for daytime drowsiness and lethargy.
Common Issues
About 25 percent of adults suffer from insomnia—a sleep disorder characterized by difficulty falling asleep and staying asleep, often waking up earlier than desired.
The prevalence of common sleep disorders, such as insomnia and sleep apnea (where breathing partially or completely stops multiple times during the night), also increases with age. These issues affect 20 percent of young people and 40 percent of middle-aged individuals.
The good news is that science is advancing. As a result, specialists can offer effective treatment methods.
Our sleep can also be disrupted by chronic illnesses that cause pain, as well as by the use of certain medications.
There are other reasons we might not sleep well. Sometimes we are awakened by children, pets, or noisy traffic outside. These forced awakenings can lead to a difficult morning rise and dissatisfaction with nighttime rest. In some cases, nighttime awakenings occur without any specific reason, as reported by Science Alert.
To determine if awakenings are a problem, we need to analyze how they affect us. If they lead to feelings of frustration, anxiety, or impact our daily functioning, it may be time to seek help. This is also true if we consistently struggle to get up for work or family obligations.
Can a Smart Gadget Help?
Sleep tracking devices can vary in accuracy when it comes to monitoring different stages of sleep. Unfortunately, these gadgets are not perfect.
The gold standard for studying sleep stages is laboratory polysomnography, which examines breathing, blood oxygen levels, brain waves, and heart rate during sleep.
Instead of meticulously tracking your sleep with a specialized device, it may be more beneficial to observe your sleep patterns (including your bedtime and wake-up time). Understanding the nuances of your own sleep can help you adjust behaviors that negatively impact your nighttime rest.