The Evolution of Sleep Habits Over the Years: Reflections and Tips
Our sleep habits are dynamic and change throughout life. Factors such as job demands, caregiving responsibilities, and personal habits can significantly affect how well we sleep. This article explores how individuals' sleep patterns have evolved over the years and offers insights and tips for better sleep.
Impact of Life Events on Sleep
Many individuals report significant changes in their sleep patterns as they age. For example, a long-term caregiver may develop a habit of sleeping less due to constant vigilance and late-night activities. Life events, such as the passing of a loved one, can exacerbate these issues. In the case of the author, caregiving responsibilities for both parents and a full-time job led to habitual sleep deprivation. Following the loss of a parent and the onset of dementia in the other, the author's body had to adapt to a new, often sleepless state. The need to wake multiple times during the night to assist a parent who wandered or attempted to find a deceased loved one further compromised sleep quality.
Adapting to Life Changes
Life changes can also involve intentionally adapting sleep patterns. If a consistent routine was established during high school or college, it can be relatively straightforward to reconstruct similar patterns in adulthood. However, life changes, such as parenthood, can dramatically alter sleep schedules. The author mentions how the arrival of children turned them into early risers, adjusting their natural preferences and sleep patterns.
Neurological Aspects of Sleep: REM and NREM Phases
Scientifically, sleep is divided into two main phases: Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM). NREM is further divided into several stages, each with different characteristics. As we age, the duration and frequency of REM phases decrease, while NREM phases increase. This explains why older individuals often wake more easily and frequently, while children tend to sleep more soundly during the sleep cycle.
Changes in Sleep Over Time
The author has observed a shift in their sleep habits over the years. As a child, they were a night owl, sleeping late and waking up late. However, with age and an increased awareness of health, they have made an effort to go to bed earlier and have started using techniques such as listening to white noise before sleep. Practical advice is also provided, such as practicing yoga to gain more conscious control over sleep patterns.
Impact of Technology and Habits
Technological influences can significantly impact sleep quality. The author notes that the arrival of smartphones and late-night activities like watching TV influenced their sleep patterns over time. Specifically, spending time on YouTube, Netflix, and other online entertainment platforms in the evenings led to later bedtimes, affecting the overall quality of sleep. To mitigate these effects, the author suggests setting boundaries with technology, establishing a consistent pre-sleep routine, and prioritizing good sleep hygiene.
Conclusion
Our sleep habits are continually evolving, shaped by life experiences and personal choices. Understanding the scientific aspects of sleep, adapting to life changes, and maintaining good sleep hygiene are crucial for maintaining healthy sleep habits. By reflecting on past patterns and implementing positive changes, individuals can improve their sleep quality and overall well-being.