Sleep is a restorative function of the body, the amount you need varies from person to person, most adults need around 7-9 hours of sleep to keep healthy. The younger you are the more sleep you need, this is due to the body’s growth in teenage years.
Sleep cycle: There are four stages and we can go through 4-6 cycles a night
Stage 1: this is the period between wakefulness and sleep, this can last 5-10mins.
Stage 2: the body temperature started to drop and the heart rate slows, this can last up to 20mins.
Stage 3: the body’s muscles start to relax and the breathing rates drops, this is our deepest sleep.
Stage 4: REM sleep, the brain becomes more active and the body is relaxed. This is when dreams occur and the eyes move rapidly.
REM (rapid eye movement) Sleep: this is linked to dreaming, organising memories and creativity. REM sleep allows the body to regain energy. REM sleep make up between 5-50% of our sleep, including our naps. REM usually occurs more in the early hours of the morning.
How to help increase your “REM Sleep”:
- Stick to a regular sleep pattern
- Avoid caffeine, alcohol or other stimulants in the evening
- Create a relaxing bedtime routine
Deep Sleep: Is the most restorative and repairing sleep. This makes up between 0-35% of your total sleep, which is usually is usually 1-1.5 hours. During deep sleep your muscles grow and repair and your immune system is refreshed and the brain flushes out the toxins.
How to help with “Deep Sleep”:
- Establish a regular sleep pattern (deep sleep is earlier in the night)
- Avoid heavy meals prior to bed
- Avoid bright screens for 1-2 hours before bed
- Exercise regularly
- Avoid night time stimulants
- Create a relaxing routine
Restless sleep: this type of sleep is less restorative than uninterrupted sleep. Sleep can be interrupted by needing the toilet, a spasm, pain, your mind racing, stress, noise, bed partners, pets or foods.
How to help with “Restless Sleep”:
- Make your bed environment comfortable: comfortable mattress, the room is quite/dark and cool (65F/18C)
- Avoid spicy, heavy meals and stimulants.
- Exercise regularly but not within 1-2 hours of bedtime
- Allow the brain to calm by avoiding bright and blue lights 1-2 hours before going to sleep
- If you still trying to get to sleep after 20 minutes, get up and wait till your sleepy again.
Falling (Initiating) and asleep: The average time to fall asleep is between 10-20 minutes.
How to help “fall asleep”:
- Try to go to sleep at the same time each night
- Wind down in the evening
- A warm bath
- Write a to do list for the next day
- Relaxation
- Read a book
- Avoid electronics such as phones, laptops or tablets
- Make the bedroom relaxing with no TV or bright lights
- Some people use alternative therapies such as aromatherapy lavender oils/pillow sprays.
- Some people also use over the counter sleep medication
- GPs can prescribe sleeping tablets in extreme cases
Further sources of advice and support
MS Sleep videos on you tube:
https://www.youtube.com/watch?v=pFnEnK7Inoc
https://www.youtube.com/watch?v=2k4sJkUltn0
NHS Pages:
https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/
https://www.nhs.uk/conditions/insomnia/
https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/
https://onboarding.sleepio.com/sleepio/nhs-sleepio/122#1/1 (sleep CBT)
Sleep self-assessments (sleepio sleep test):
https://assets.nhs.uk/tools/self-assessments/index.mob.html?variant=72
MS Charities:
https://mstrust.org.uk/life-ms/wellbeing/sleep
https://www.nationalmssociety.org/Living-Well-With-MS/Diet-Exercise-Healthy-Behaviors/Sleep