Sleep

The term "sleep" refers to the suspended state of consciousness where muscles are relaxed and brain activity is altered.

What is sleep (NIH, 2022)?

The term “sleep” refers to the suspended state of consciousness where muscles are relaxed and brain activity is altered (American Psychological Association, n.d.)
The quality and amount of sleep is just as essential to our survival as food and water
Sleep is vital in a number of brain functions and overall health

Stages of sleep (NIH, 2022)

There are two types of sleep, rapid eye movement (REM) and non-REM sleep
- Throughout the duration of sleep, you cycle through REM and all stages of non-REM sleep several times
Non-REM sleep occurs in three stages:
- Stage 1 – the changeover from wakefulness to sleep
  - Lasts several minutes of light sleep
  - Heartrate, breathing, and eye movements slow
  - Muscles relax but may occasionally twitch
  - Brain waves begin to slow from the wakefulness patterns during the daytime
- Stage 2 – sleep is still light but you begin to enter a deeper sleep
  - Heartrate and breathing slow even further
  - Muscles relax even more
  - Body temperature drops
  - Eye movements stop
  - Brain wave activity slows but will have brief sparks of electrical activity
- Stage 3 – period of deep sleep vital in feeling refreshed in the morning
  - Heartrate and breathing are at the lowest levels
  - Muscles are relaxed and it may be difficult to be awaken during this time
  - Brain waves slow even further
- REM sleep – occurs about 90 minutes after falling asleep
  - Eyes move rapidly from side to side
  - Brain wave activity increases, close to the level of wakefulness
  - Breathing becomes fast and irregular
  - Heart rate and blood pressure increases to almost waking levels
  - Majority of dreaming occurs during this stage
    - Arm and leg muscles are temporarily paralyzed which prevents you from acting out your dreams
  - As we age, less time is spent in REM sleep

Sleep, mental health, and physical health (Harvard Health Publishing, 2021 & NIH, 2022)

Sleep is vital in both our mental and physical health
- Our body and brain heal during periods of sleep
According to a study conducted by Harvard University, chronic sleep disruption affects roughly 80% of individuals with mental illness
Sleep deprivation negatively impacts mental health in the following ways:
- Inability to make decisions
- Difficulty problem solving
- Emotional dysregulation or mood swings
- Increased impulsivity and risky behaviors
- Difficulty getting along with others
- Lack in motivation
- Depressive moods
- Negative thinking
- Difficulty concentrating
- Increased stress
Sleep deprivation also impacts physical health in the following ways:
- Decreased metabolism
  - This is due to higher levels of hormones that control hunger
- Decreased ability to respond to insulin
- Increased consumption of fatty, sweet, and salty foods
- Increased risk for asthma
- Increased risk for chronic obstructive pulmonary disease (COPD)
- Stroke
- Obesity
- High blood pressure
- Coronary heart disease
- Heart attacks

Sleep during postpartum (Reed, 2024)

During the period of postpartum sleep is a necessity, not a luxury
While managing the baby’s erratic sleep schedule, it is vital that the parent(s) protect their own sleep and health as well
- Think of self-care, such as sleep, as something that you do for the baby in addition to yourself
1 in 8 women will develop postpartum depression
There is a direct relationship between lack of sleep and postpartum depression
- Lack of sleep increases the risk of postpartum depression
- Depression and anxiety negatively impact sleep, which further affects emotional health
When it is unrealistic to expect a full night’s sleep, aim for 3-4 hours of uninterrupted sleep
- This allows the body to cycle through several periods of REM and non-REM sleep
  - When REM and non-REM sleep are not fully cycled, sleep is not restorative for the body
Tips on getting sleep with an infant:
- Sleep when the baby is sleeping
- If you have support, schedule “shifts” with the baby
  - (e.g., Dad is on baby duty from 6 AM – 6PM and mom is on baby duty from 6PM – 6AM)
- Share nighttime duties with your partner or whoever is supporting you
- If possible, make a sleep “plan” with your partner or supporting person prior to the baby’s arrival
- Be flexible with feedings – breastfeeding parents can feed the baby breastmilk through a bottle so mom can sleep
Ask for support when you need it

How to get a better night’s sleep (National Institute of Health, n.d.)

As sleep is vital for good physical and mental health, it is important that you get good quality sleep
Research findings show that doing the following can help in getting a good night’s sleep:
- Stick to a sleep schedule – go to bed and wake up at the same time every day, including weekends
- Get daily exercise – make sure not to do this close to bedtime
- Get outside – aim for at least 30 minutes of natural sunlight per day
- Avoid nicotine and caffeine – these both are stimulants that keep you awake and often don’t wear off for 6-8 hours
- Don’t take naps mid-afternoon – if you need to nap, keep them short
- Avoid alcohol and large meals before bedtime – both interfere with deep, restorative sleep
- Limit electronics before bedtime – try reading a book, listening to soothing music, or try a relaxing activity
- Create a good sleep environment – keep temperatures cool, rid of sounds and lights that are distracting, make it dark, silence your cell phone, and/or put on some white noise
- Don’t lie in bed awake – if you can’t fall asleep after 20 minutes, get up and engage in a relaxing activity like reading until you fall asleep

*If none of this helps, please seek care from a professional to determine if there is an underlying condition or if sleep testing is needed.

Crisis Resources:

References

American Psychological Association. (n.d.). Sleep. APA Dictionary of Psychology. Retrieved 11/6/23 from

Harvard Health Publishing. (2021). Sleep and Mental Health. Harvard Medical School.

National Institute of Neurological Disorders and Stroke (NIH). (2022). Brain basics: Understanding sleep.

Reed, J. (2024). How new moms can get more sleep. Women’s Health.

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