According to Steven Thau, a sleep specialist, achieving good rest does not depend so much on the number of hours you sleep but on the quality of those hours. In his statements to Hartford HealthCare Medical Group, he explains that there are many factors that influence sleep quality, such as the lack of deep sleep. He refers to the importance of going through the 4 stages of sleep: REM, NREM, N1, N2, and N3. The consumption of caffeine and exposure to screens before sleeping can also interfere with sleep.
Another important factor is having an unconscious sleep routine, taking into account circadian rhythms. Nutrition is also important, not only what you eat but also the quantity, especially before going to bed. Stress and anxiety are essential factors in rest, as they can make restorative sleep difficult. Finally, it refers to suffering from sleep apnea, a disorder in which breathing repeatedly stops while sleeping, which also prevents getting a good rest.
Restorative and quality sleep
We mistakenly think that getting restorative sleep entirely depends on the number of hours we sleep. However, Steven Thau, a sleep specialist, explained to Hartford HealthCare Medical Group that this does not necessarily have to be the case. “You can sleep enough on paper and still wake up exhausted,” he explained. Thau listed a series of factors to consider if you want to achieve restorative sleep, especially for those who tend to wake up tired or feeling groggy. If this is your case, take note.
Lack of deep sleep
Thau explains the need to go through the four stages of sleep: one for rapid eye movement (REM) and three that make up non-REM (NREM) sleep (N1, N2, N3). If your REM or N3 sleep isn’t as smooth as it should be, you’re likely to feel tired in the morning. In addition, deep sleep can also be disrupted by caffeine consumption, stress, and screen use before bed.
Unconscious sleep routine
According to Thau, “Your circadian rhythm plays a big role in how alert or tired you feel. When that rhythm is disrupted, you may feel like you’re never sleeping at the right time, even if you technically get enough sleep.” That’s why it’s important to regulate your circadian rhythm, which is the body’s internal cycle that governs sleep and wake patterns (as well as other physical and mental functions), and lasts 24 hours.
Importance of nutrition
It’s not just about what you eat, but also the quantities, especially before going to sleep. It is recommended to finish eating two or three hours before going to bed, as well as to avoid heavy or spicy meals. Drinks should also be considered, as some, like alcohol, can disrupt sleep, and caffeine, which remains in the system for hours, prolonging insomnia.
Stress and anxiety
Naturally, being in an anxious or stressful state makes it extremely difficult to achieve quality sleep. It is recommended to do deep breathing exercises, meditation, or stretching before going to bed.
Suffering from sleep apnea
Sleep apnea is a disorder through which the body stops breathing repeatedly during the night. It is very common and affects tens of millions of adults in the United States. According to Thau, “You may not realize what’s happening, but your brain keeps waking you up to breathe again,” which is incompatible with getting restful sleep.