Sleep is huge. So, in our second bedroom-based blog, we are headed to the world of better sleep with sleep expert, author, and Professor: Dr. James Maas. I am so excited about what I’ve learned; I knew I had to share it with you!
Did you know that, in the United States, 70% of adults aren’t getting the recommended 7-8 hours of sleep a night? Most of us need at least an hour more of sleep than we are getting now, so try going to bed an hour earlier. Women need more sleep than men, and adolescents need the most.
According to Dr. Maas, sleep is a necessity not a luxury.
Genetics determine how much sleep you need. The consequences of sleep deprivation are: a drop in immunity, higher rates of strokes and diabetes, cancer, early onset Alzheimer’s disease, and a deficit in cognitive processing. An amazing statistic I learned from Dr. Maas is that people who “Power Nap” (a term originated by him) have a 35% reduced rate of stroke and heart attack!!!!
Dr. Maas’s “Golden Rules of Good Sleep”
1) Determine your individual sleep need and meet that every night – for most people that means at least one more hour that what you are getting now. Some women need 9 hours of sleep. Count all of the hours that you spent last night in bed then ask yourself “How alert was I today?” If you had a dip, add 15 minutes. Adolescents to 24 years of age need 9 hours and 15 minutes of sleep a night. 6.1 hours is their current average – this has serious health, mental health, and educational consequences.
2) Establish a regular sleep/wake schedule (Monday to Monday).You only have one biological clock: Get into bed during the sleep-phase of your circadian rhythm (for me, that is around 10:30 pm) and Get up at the same time every morning. Set an alarm for when you need to go to bed (rather than when you need to get up) so you can wake up naturally and on time to go to school or work. You can usually pivot to a new routine within a week. The quality of your sleep is important.
3) Get one long, continuous block of sleep - - no sleeping on the couch. You need to go through all of the sleep stages to restore body and brain cells. The right depth of sleep is important.
4) A trick to help you get to sleep is 4-7-8 breathing … inhale for 4 seconds, hold your breath for 7 seconds, then slowly release the exhale for 8 seconds … should be asleep within 10 cycles. This breathing pattern will help you relax.
In my next blog, we’ll talk about naps (they’re good for you when done in the right way). In the meantime, Sweet Dreams!