Sleep Secrets: What “Normal” Sleep Really Looks Like

Ever wonder how sleep works? We spend a third of our lives asleep so it's clearly important! Understanding the characteristics of normal sleep can do wonders for easing anxiety about whether your sleep is "good enough". Although we don't have all the complex details of sleep figured out just yet, here’s what you definitely want to know about your Zzzs.

How many hours do you really need?

Let's start with how many hours of sleep people need. We always hear “aim for  eight hours of sleep.” But how many hours of sleep you need, which is partly dictated by genetics, is going to vary from person to person. Do people wear the same size shoes or have the same size waist? These things all have variations and so some people need less sleep than that “standard eight”. In general, the recommendation is to fall somewhere between seven to nine hours. 

2 key sleep components: sleep need and sleep drive

There are two different parts of the sleep “balance”. There's a sleep need; how badly do you crave sleep? And there's the sleep drive; how strongly do you feel like falling asleep? Naturally, if your sleep need is very high, your sleep drive is going to be very strong to go to bed! 

If you're not feeling tired throughout the day you’re probably getting the right amount of sleep and your sleep need is being met. And that's the goal! It’s also completely normal to have a dip at certain points during the day and that's part of your circadian rhythm. But overall the sleep need, if you're not exhausted during the day, is being met. 

Have you ever been told that naps are bad?

One of the concerns with napping is that once you take that nap, your sleep need drops a little bit but it decreases your sleep drive a lot! So, you've taken away the push to have your body and brain want to wind down at bedtime. If you can avoid naps, you’ll continue to have that strong sleep drive and then want to go to sleep when your body is ready. That way you can get up with your alarm clock on time.

What about mid-day slumps?

Circadian rhythms are another important piece that helps guide the sleep wake cycle. It’s also completely normal to have a dip at certain points during the day which is part of your circadian rhythm and can vary based on your specific genetics. This internal clock isn't just for sleep and a lot of hormones and bodily processes are also linked to this cycle. Have you ever stayed up too late but still wake up like clockwork at the same time the next morning even though you’re short on sleep? Part of that is your circadian rhythm. 

The nitty-gritty sleep stages

There are 4 rhythmic stages of sleep: 3 non-REM sleep and one REM (rapid eye movement) stage. Your body can move around during the non-REM stages but your brain is resting. Then during REM sleep your body is still while your brain goes into overdrive. That's when the dreaming happens!

Do you wake up frequently?

During a night of sleep, your brain will run through the sleep cycle many times, usually every 90-120 minutes. And you know what? Most people wake up after every cycle! Many people don't remember their brief awakenings between cycles but if you’re anxious about sleep or watch the clock this may seem like a problem. But waking up multiple times during the night is part of the normal sleep process!

Are you watching the clock?

Let's address a common concern: sleep misperception. Do you ever feel like you're constantly awake, even when you're technically getting some sleep? You're not alone. Anxious sleepers often overestimate their wakefulness, leading to unnecessary worry about their sleep quality. Sometimes, a gentle reminder that your mind might be playing tricks on you can work wonders for easing those sleep-related jitters. You're probably sleeping more than your mind wants you to believe!

Conclusion

So, there you have it—a brief overview of normal sleep. How does your sleep stack up? With this knowledge, you can ease your sleep-related worries and embrace restful nights and easy mornings. I hope that this sheds some light on some normal sleep processes and rest well!