pathoscribe

Written by Yong-Lin Hu | Art by Lily Ozaeta

The average person spends a third of their lifetime sleeping–it is a fundamental activity all humans need to survive. Yet despite it taking up so a large portion of people’s lives, we often fail to completely understand the full complexities and benefits that come with sleep.

 Sleep and the role it plays in individuals’ lives is a multivariable process–yes, increased sleep duration is usually beneficial, but it’s not the only component. The sleep cycle is what contributes to sleep quality, and it comes in four stages: NREM (Non-Rapid Eye Movement) 1, NREM 2, NREM 3, and REM (Rapid Eye Movement). NREM 1, lasting for around one to seven minutes, describes the initial state of when a person begins to fall asleep. The body begins to relax, and the  body and brain activities start to slow. In this stage, a person can be easily awoken, but if left undisturbed, they will progress to stage 2. In NREM 2, the body enters a more subdued state. Body temperature will drop, muscles will relax, and breathing, heart rate, and brain activity will begin to slow. Over the accumulation of the night, the second stage will make up about half of a person’s total sleeping time, lasting for around 10 to 25 minutes during the first sleep cycle, and subsequently increasing with later cycles. The third stage, which is the last of NREM, is where individuals experience the deepest sleep. The body enters an even more relaxed state, and it is the hardest to wake someone up in this stage. Because the body is in such a deep state of relaxation, this is believed to be the most critical stage for restoration–recovery, growth, bodily processes, and cognitive function all show the most improvement here. Contrary to NREM 2, the duration of NREM 3 decreases with more cycles, starting with a duration of about 20 to 40 minutes. These three stages of NREM are finally followed by the last stage of REM, which is characterized by a significant uptake in brain activity, even nearing those seen when one is awake. This phase is essential for cognitive functions of memory, learning, and creativity, as well as the phase when dreams are most vivid. Dreams can occur in all four stages, but because of the increase in brain activity, they are more common, memorable, etc, in REM. In conjunction with NREM 3, REM stages will increase as NREM 3 decreases, ranging in duration from only a few minutes to an hour. Although sleep cycles vary, with the first cycle typically running shorter than later cycles, an average sleep cycle will span 90 to 120 minutes. During a night’s rest, individuals usually experience four to six sleep cycles. The sleep cycle works hand in hand with the body’s circadian rhythm, which is the sleep and wake pattern that lasts 24 hours. Factors such as body temperature, biological rhythm, etc, all contribute to feelings of tiredness, hence starting the sleep cycle. 

However, despite this understanding of the sleep cycle, its role in both women’s and teen’s health has not been heavily researched until recent times, where findings have revealed discrepancies in traditionally given sleep advice and guidelines. Women need more sleep than men, around 10 to 20 minutes more, yet usually experience lower-quality sleep than their male counterparts. Women are also more likely to napand have more sleep problems than men, with some statistics  including: 40% more likely to experience insomnia and twice as likely to have restless legs syndrome–a temporary uncomfortable and irresistible urge to move the legs, especially while sitting or lying down. Experts believe that these differences are attributed to female biological conditions like the menstrual cycle, pregnancy, and menopause, which all come with fluctuating hormone levels. There are also social factors involved, such as women being more likely to wake up throughout the night to care for others and typically having increased caregiving responsibilities–all disrupting their sleep patterns and quality.

Social and biological factors similarly affect adolescent’s approach and ability to practice good sleep hygiene. In fact, studies have shown that adolescents typically act as “night owls,” staying up and sleeping in later, due to biological impulses that shift the circadian rhythm of teens. Their body produces melatonin–the hormone that promotes sleep–later in the day, and their sleep drive–the feeling of sleepiness that builds up over periods of activity–develops more slowly. The combination of these two results in only getting tired much later at night. However, society does not function in a way that nurtures this sleeping pattern. From a full day of obligations–school, extracurricular activities, jobs, social life, etc–to the increased presence of devices, such as phones and computers, around 70% of teens suffer from insufficient sleep duration and quality. The recommended 8 to 10 hours is nearly unattainable for most, and this has unfortunately posed many consequences on mental health, academic achievement, physical health, and behavior.

So where do daytime naps play into all of this? Napping is a great tool to utilize as a midday pick-up and offers many benefits, with studies indicating their potential to improve learning and memory, creativity, cardiovascular health, reduce stress, increase alertness, and help individuals meet daily sleep guidelines, especially among youth. However, there are a few general guidelines one should follow to practice healthy napping patterns and reduce the likelihood of suffering from sleep inertia, a state in which individuals feel groggy and disoriented after waking up, or nighttime sleep problems–when sleep quality is lower and/or it becomes harder to fall asleep. It is recommended to nap less than 30 minutes and no more than 90 (a full sleep cycle) at a time, to nap before 3 PM, and to sleep in a comfortable, quiet environment. This prevents the circadian rhythm from being disrupted.

Works Cited:

Suni, Eric. “Stages of Sleep: What Happens in a Sleep Cycle.” Sleep Foundation, 2 Dec. 2021, https://www.sleepfoundation.org/stages-of-sleep. Accessed 7 July 2024. 

Pacheco, Danielle. “Women & Sleep: Needs, Disorders, & Recommendations.” Sleep Foundation, 17 Apr. 2009, https://www.sleepfoundation.org/women-sleep. Accessed 7 July 2024. 

“Napping: Do’s and Don’ts for Healthy Adults.” Mayo Clinic, 9 Nov. 2022, https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319. Accessed 7 July 2024. 

view, Log in or sign up to. “Why You Should Nap More.” WebMD, https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping. Accessed 7 July 2024. 

Suni, Eric. “Sleep for Teenagers.” Sleep Foundation, 17 Apr. 2009, https://www.sleepfoundation.org/teens-and-sleep. Accessed 7 July 2024.