As a person who wears many hats (so to speak), I'm fortunate enough to have opportunities to attend fascinating discussions from professionals in a variety of fields of interest. Last week I was lucky enough to attend a webinar with Professor Russel Foster, Head of Oxford University's Nuffield Laboratory and founder of the Sleep and Circadian Research Institute. He provided some interesting statistics from his research and made a number of surprising claims about sleep. This feels like the perfect place to share a summary of the points I found most interesting.
The Nature of Human Sleep
Professor Foster challenges the common belief that humans need a single, consolidated block of eight hours of sleep. Historical records suggest that before the industrial era, people often had a "first sleep" and a "second sleep," with a period of wakefulness in between. This biphasic or polyphasic sleep pattern was disrupted by modern societal pressures, compressing our sleep opportunities.
During the COVID-19 pandemic, many experienced this natural sleep pattern when given the chance to sleep longer. Waking up in the middle of the night became common, often leading to anxiety and difficulty falling back asleep. However, Professor Foster reassures us that this is a natural human sleep pattern. If you wake up at night, stay relaxed, keep the lights low, and you will likely fall back asleep.
Teenagers and Sleep
Why do teenagers seem to stay up late and struggle in the mornings? Professor Foster explains that hormonal changes during puberty, particularly the rise in sex hormones like oestrogen, progesterone, and testosterone, shift teenagers' sleep-wake times to later hours. This biological predisposition is compounded by social media use, which can further disrupt their sleep.
Teenagers often end up in a vicious cycle: staying up late, struggling through the school day, napping in the afternoon, and then finding it hard to sleep at night. Oversleeping on weekends can also push their sleep-wake cycle even later, making Monday mornings particularly tough.
Tips for Better Sleep
To combat these challenges, Professor Foster emphasises the importance of maintaining a regular sleep-wake cycle for everyone, including teenagers. Here are some practical tips:
- Keep a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
- Limit social media use before bed: The blue light from screens can interfere with your body's natural sleep signals.
- Avoid long naps after school: Short naps can be refreshing, but long naps can disrupt your night time sleep.
By understanding and respecting our natural sleep patterns, we can improve our overall wellbeing and feel more rested and alert.
Have you found any patterns or tricks that help you to get a better night's sleep? How often do you think you wake up at night, and do you feel comfortable to allow yourself this little awake-break without panic?
Let me know about your sleep in the comments below!
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