Hoping to find some answers to my on again, off again challenge of a good night’s sleep, my busy February included a two hour presentation by Clemson University Professor June Pilcher on catching some zzz’s. When I worked, getting a good night’s sleep was rarely a problem. Most nights regardless of a bad day or what I may face the next morning, I was able to sleep through the night awakening refreshed. According to Professor Pilcher’s insights, when I left the traditional working world behind, I unwittingly set myself up for sleepless nights.
I’m retired, right? My decades old regimen of going to bed at 10 p.m. and waking at 5:30 a.m. is no longer necessary. I can sleep in if I want. I can stay up late or go to bed early. Everyday is Saturday. Wrong! By giving up my routine, I confused my brain.
When it comes to sleep our brains apparently like a set pattern right down to the very minute. They like us to have a going to bed ritual signaling them to get ready to sleep. When it comes to sleep, our brains are creatures of habit. For me, then, the most important advice from Professor Pilcher was going to bed at the same time every night and rising at the same time every morning, just like I did when I worked. Train the brain and you should have a better night’s sleep.
In fact, I learned my 7-1/2 hour sleep from my working years was perfect as it’s divisible by 90 minutes. We go through the five stages of sleep every 90 minutes cycling into REM (Rapid Eye Movement) sleep, the last and most important stage, throughout the night. Getting REM sleep is imperative for waking feeling rested. Curiously, REM sleep is also of short duration the first 90 minutes of the night — as little as 5 minutes. It becomes progressively longer and longer with each 90 minute cycle up to 45 minutes by the last cycle.
Should you wake during REM sleep as with an alarm clock or a pet needing attention, it’s known as ‘waking up on the wrong side of the bed’. You will be off to a grumpy start to the day. It seems our bodies and brains know we need REM. Disrupting it irritates us on some primal level.
During REM sleep our body becomes limp like a rag doll. However, our brain remains active. We dream. Our brain races through some pretty weird stuff at times, little of which we remember upon awakening. Apparently, there are hundreds of books written on the hidden meaning of dreams. However, sleep researchers doubt there is any meaning to our dreams. They believe it is simply a matter of the brain remaining awake and uncontrolled while our bodies descend into our deepest sleep.
There is also a ‘switch’, as Dr. Pilcher referred to it, in our brains, which turns the body into the limp rag doll at the beginning of REM sleep and turns the body back on at the end. Then, we cycle once more through the first four stages of sleep before entering REM sleep again. When people die in their sleep, they were most likely in REM sleep and the ‘switch’ malfunctioned.
Dr. Pilcher also advised against using sleep aids as they disrupt the body’s natural rhythm, but (disclaimer) mentioned seeing your physician about that. We had a couple of people in the room who are addicted to sleep aids. Another good reason to stick with a natural approach.
In order to train your brain, you may need to go a few days with a sleep deficit. For example, if you go to bed at 11 but wake up during the night, instead of sleeping in the next morning, force yourself to get up at your appointed time for rising. And no afternoon naps! The next night you will, of course, be more tired. Naturally, you should be more apt to sleep better.
If sleep is interrupted and you can’t go back to sleep within 30 minutes, get up. However, no ‘blue’ lights. No TV, computer, cell phone or anything else well lit. Dr. Pilcher advises read a book — the more boring, the better. When you feel sleepy again, go back to bed.
I’ve been working on training my brain by going to bed at the same time and waking at the same time. It seems to be garnering positive results. We’ll see if it continues to give me a good night’s sleep or it’s another case of on again, off again.