 How do you sleep at night? Do you struggle to fall asleep at night or wake up and toss and turn for no reason? You’re not alone. About 40% struggle to get the recommended 7-9 hours of sleep per night and only about 20% of Australians report sleeping uninterrupted. Quality sleep is essential for overall well-being. Lack of sufficient rest can negatively impact both mental and physical health.This blog explores the anatomy and physiology of sleep and offers practical tips for a good night’s sleep. How Much Sleep Do You Need? Your sleep-wake cycle is influenced by multiple factors; like light exposure, age, diet, activity levels, medical conditions, medications, stress, and sleep environment. Newborns sleep the most, around 18 hours per day, while young children need about 12 hours. Teenagers typically require 9 hours, and adults generally need 7-8 hours. Women in their first trimester may need more sleep, while the elderly often experience shorter, more interrupted sleep. Sleep Stages: Sleep consists of four stages: Awake, Light, Deep, and REM sleep. Awake: Time spent in bed before and after sleep. Light: Muscles relax, heart and breath rate slow, temperature drops, and sleep begins or transitions between cycles. It It is easy to wake up. Deep: Blood pressure drops, muscle repair and growth occur, the brain flushes waste, and long slow brain waves are present. It is harder to wake up, and you may feel disoriented if awoken. REM (Rapid Eye Movement): Increased heart rate and respiration, vivid dreams, and muscle immobility to prevent acting out dreams. This stage benefits memory, learning, and problem-solving. Each stage plays a crucial role in maintaining health. During an ideal night’s sleep, your body cycles through these stages sequentially, with early cycles featuring more deep sleep and later cycles more REM. Most of the night is spent in light sleep.  What Happens Physically During Sleep?
While you sleep, your body rests and restores, but some parts of the brain remain active: Hypothalamus: Controls sleep and arousal, receiving light exposure information from the eyes to regulate behavioural rhythms. Brain Stem: Communicates with the hypothalamus to transition between wake and sleep, relaxing muscles to prevent acting out dreams, and producing neurotransmitters to keep the brain active when awake. Thalamus: Relays sensory information to the cerebral cortex, active during light sleep, sending images, sounds, and sensations that fill our dreams. Pineal Gland: Increases melatonin production to induce sleep when lights go down. Amygdala: Processing emotions, most active during REM sleep. Tips for a Good Night’s Sleep Set a regular bedtime routine: Try to go to bed and wake up at the same time each day. Choose the right mattress and pillows: Experiment to find your preferred firmness and support. Exercise daily: Aim for at least 30 minutes a day, with enough time between exercise and sleep. Avoid stimulants: Steer clear of caffeine, cigarettes, and alcohol before bed. Avoid devices before bed. Reduce blue light exposure by reading a book or stretching instead. Wind down before bed: Take a warm bath or read a book. Limit liquid intake: Avoid large volumes of liquid to prevent midnight trips to the bathroom. Create a sleep-friendly environment: Keep the lights out and maintain a comfortable room temperature. Osteopathy and Sleep As osteopaths, we believe in the relationship between structure and function. Osteopathic techniques cater to all bodily systems, including the musculoskeletal, neurological, cardiovascular, visceral, and cranial. For chronic insomnia, regular osteopathic manipulative medicine can help restore balance and improve sleep quality. Remember, sleep is vital for recovery. Experiment with these tips to find what works best for you. Focus on progress rather than perfection, as sleep needs and preferences are unique to each individual. Stina Wangqvist is an osteopath based in the Northern Rivers, NSW (Lennox Head). If you are interested in finding out more information or would like to book an appointment, please contact the clinic by phone (0409 052 292) or book an appointment on this site. References: For more detailed information including articles and reports please check Sleep Health Foundation and the Royal Australian College of General Practitioners. https://www.sleephealthfoundation.org.au/ https://www.racgp.org.au/ Images / Istockphoto
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