Nowadays, an increasing number of people seem to suffer from sleep disorders. One of the most fundamental human functions no longer feels obvious to many. In some cases, the concept of sleep itself is misunderstood, as simply “logging” a typical number of hours does not necessarily mean you feel rested. So the key question is: how do we define good sleep? To answer that, let’s first clarify what sleep is, as well as its stages.
What is sleep, exactly?
Sleep is a physiological state of the body and nervous system, characterized by a recurring state of drowsiness. It is a cyclical state in which consciousness, responsiveness to stimuli, and voluntary movement are reduced. A typical night of sleep lasts about 7.5 hours, although this can vary depending on age, biology, and environmental factors.
Sleep phases
Sleep is divided into two phases: REM, which is rapid eye movement sleep, and NREM, which is non-rapid eye movement sleep. During NREM sleep, the mind often processes the problems and worries of daily life. By contrast, REM sleep involves more vivid and chaotic imagery and closely resembles wakefulness. Dreams occur in both phases of sleep.
Why is sleep important?
Sleep disorders affect an increasing number of people worldwide, and they now occur across all age groups, with insomnia becoming more common. Sleep loss and sleep quality have become widely discussed global health issues. Poor sleep quality and duration can significantly affect both physical health, such as increasing the risk of high blood pressure, heart disease and mental health, often contributing to depression. In short, sleep contributes not only to restoration, but also to the body’s overall maintenance.
Sleep is a fundamental biological function, influencing nearly every aspect of daily life. If you face difficulties regulating your sleep, reach out one of our licensed therapist.
What do we define as “good” sleep?
Sleep is not just the act of “shutting down” or falling asleep; it must be restorative to support the body’s growth and health. Good sleep is determined by both its duration and the number of awakenings after falling asleep. Good sleep provides rest and satisfaction, boosts productivity, and enhances social interactions. In addition, it reduces risk factors for the development of certain mental health disorders. Read more: Tips for a good and restorative sleep.
The vicious cycle of “poor” sleep
Poor-quality sleep sets off a chain of biological and psychological effects. People with disrupted sleep-wake cycles often report fatigue and shortened sleep duration. Beyond feelings of tiredness and irritability, poor sleep has been shown to reduce daily functioning, increase the tendency to consume caffeine and alcohol, and create distress, stress, and anxiety. Importantly, research has linked poor sleep to an increased risk of obesity. Reduced sleep is often associated with unhealthy eating habits, such as skipping breakfast, consuming more processed and fatty foods, and a caloric surplus that leads to weight gain. Studies in adolescents and children with obesity reveal reduced and poorer-quality sleep.
Sleep and mental health
Many mental health disorders are linked to sleep disturbances. Among the most common are depressive and anxiety disorders. Good sleep is essential for mental health and overall well-being. Still, because lifestyle change can often be difficult, it may be important to talk about all of this.
When should I seek professional help?
The distress someone feels when they are not resting adequately, when they are unproductive, sleepy, and in a low mood. Creating a routine not only for sleep, but also for self-care more broadly, is each person’s responsibility. When someone feels helpless and unable to organize daily life, is not resting enough, and experiences anxiety and feelings of sadness, it is important to speak with a professional. Everyday well-being may not feel obvious to everyone, but it is by no means a luxury. It is a basic need, and a foundation for the smooth functioning of every other area of life.
If you are experiencing similar feelings of fatigue and resignation, break this vicious cycle. Reach out today to one of our licensed therapists.
Bibliography
- Al-Khani, A. M., Sarhandi, M. I., Zaghloul, M. S., Ewid, M., & Saquib, N. (2019). A cross-sectional survey on sleep quality, mental health, and academic performance among medical students in Saudi Arabia. BMC research notes, 12(1), 665. https://doi.org/10.1186/s13104-019-4713-2
- American Psychiatric Association (2022). sleep-wake disorders. in Diagnostic and statistical manual of mental disorders (5th ed., text rev.).
- Barbato G. (2021).REM Sleep: an unknown indicator of sleep quality.International journal of environmental research and public health, 18(24), 12976. https://doi.org/10.3390/ijerph182412976
- Nelson, K. L., Davis, J. E., & Corbett, C. F. (2022). sleep quality: an evolutionary concept analysis. nursing forum, 57(1), 144-151. https://doi.org/10.1111/nuf.12659
- Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM. Sleep Quality: a Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. nutrients. 2022; 14(9):1912. https://doi.org/10.3390/nu14091912
