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The common perception that people need eight hours sleep each night is a myth, according to Dr Marcus Ang, of Sleep Institute New Zealand, based in Silverdale.
Dr Ang says everyone’s sleep requirements are individual, depending on their biology and energy use during the day.
“As long as you achieve five-and-a-half hours sleep per 24 hours, and you are functioning fine and not falling asleep at work, there are no health hazards,” he says.
He says feeling anxious about not getting enough sleep is a common contributor to insomnia.
For those who have persistent problems getting to sleep, there are ways to promote a good night’s rest.
Dr Ang says it is important to be exposed to sunlight during the day because it stimulates the production of serotonin, a pleasure hormone.
As well as producing feelings of happiness and satisfaction, serotonin is a precursor to the production of melatonin, the sleep hormone, which is necessary for a good night’s sleep.
He says being exposed to sunlight two hours after waking up is the optimal time for stimulating hormone release.
However, being exposed to light in the evening, particularly within the blue and green spectrum, suppresses production of melatonin, which is why it is best to avoid electronic screens for two hours before bed.
Temperature can also have an impact on sleep as the body lowers its core temperature by 1–1.5 degrees during sleep. This is why some people have difficulty sleeping on a hot night, during summer.
A warm shower in the evening and then being in a room that is between 16-19 degrees while skin pores are open is one way to quickly reduce core temperature.
Dr Ang warns that dressing warmly during winter can also disrupt a good night’s sleep.
“Keep peripheries warm but the core cool. If you are cold in winter, wear woollen socks and mittens, but otherwise wear light nightwear.”
Dr Ang says the brain needs sleep in order to clean out chemical by-products that build up during the day.
“People think sleep is a passive process but it’s the opposite. It’s like the office being shut at 5pm for the cleaners – business stops but there’s plenty of activity to get things prepared for the next day.”
During the day, the brain’s synapses talk to each other with chemical compounds and each cell consumes adenosine triphosphate (ATP) for energy.
Waste by-products are generated by this chemical process. They build up in the brain and cause mental fogginess.
During deep sleep, spinal cerebral fluid increases by 40 per cent, which cleans away the waste by-product.
“This process is known as brain flushing and if successfully achieved, you wake up feeling refreshed.”
Dr Ang says some research suggests that a build up of waste by-products in the brain could be linked to diseases such as Alzheimer’s and dementia.
At his sleep clinic in Silverdale, Dr Ang provides patients with a device that measures breathing and brainwaves.
“It allows us to monitor the patient’s stages of sleep so we can diagnose where they might have trouble getting a restful sleep.”
