Sleep.  Are you a good sleeper?

Sleep Quality.   It’s a predictor of overall physical and mental health and overall vitality.  The National Sleep Foundation made a consensus statements.  I’ll summarize them…

How long should it take you to fall asleep?  Less than 15 minutes is appropriate.  If it takes you 45 to 60 minutes to fall asleep, it’s taking too long.

How many awakenings are important?  In all age groups one or fewer awakenings per night indicates good sleep quality.  In older adults, 2 awakenings per night is considered good sleep quality.  If you are awake for more than 50 minutes at a time, that is considered a component of poor sleep quality.

What is sleep architecture?   This is measured in terms of sleep cycles and patterns.  The sleep cycle begins with the transition from being awake to non-REM sleep (from stage N1 to N2 to N3) and then to REM sleep.   In adults, when REM sleep is between 21 to 30% of sleep time this indicates good sleep quality.

Should you take naps?   Yes, if you are a child.  Otherwise, 1 or fewer naps per day, lasting 20 minutes or shorter may still constitute good sleep quality.

It is know that a sleep study in a lab may not reflect normal sleep patterns at home.

What else can change sleep patterns and quality?!

• ingesting or withdrawing from drugs,
• major depression,
• obstructive sleep apnea,
• restless legs.

I hope this helps.

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