Message from Misti
Sleep plays a crucial role in our overall health, but many of us struggle to get enough of it. Whether you’re a child, teen, or adult, sleep deprivation can have serious consequences. Let’s explore the importance of sleep, how much we really need, and ways to improve our sleep habits.
Lack of sleep affects us all, but the consequences can be particularly harmful for children and teens. Signs of insufficient sleep include:
· Irritability and mood swings
· Learning and memory problems
· Increased susceptibility to illness
For adults, chronic sleep deprivation is linked to serious health conditions such as high blood pressure, diabetes, and depression. Let’s explore what we need for a good night’s sleep and tools to help improve our sleep including the new Rest and Restore Listening Protocol.
REFLEX HIGHLIGHT: Abdominal Sleep Posture Reflex
The Abdominal Sleep Posture Reflex is a natural position where the body lies on the stomach, with the face turned toward a bent arm and that leg on the same side flexes up, while the opposite leg remain straight, and the opposite arm may extend up or down. Soft massage and muscle stretching is then provided to 5 specific neuro-tactile locations on the body. The position itself is calming to the nervous system as it turns off the auditory channels, allowing the brain to calm and move out of a state of vigilance. It brings about slower theta brain waves which are most common during the first phase of sleep.
Even if you are not one to sleep on your stomach and there is no one there to provide massage on the neuro-tactile points, placing yourself in this position can help you calm and get to sleep. You might realize this posture is the reverse of the Asymmetric Tonic Neck Reflex. Interestingly, engaging in ATNR repatterning exercises brings about the faster alpha brain waves which is the opposite effect we want before bed; thus, we do not recommend ATNR activities right before bed.
SENSORY CONNECTIONS: The Science of Sleep and the Nervous System
Our bodies follow natural sleep cycles controlled by circadian rhythms and the Vagus nerve system. The Vagus nerve helps regulate relaxation and recovery during sleep, while exposure to bright light during the day supports a healthy circadian rhythm.
The Autonomic Nervous System and the Vagus Nerve
The autonomic nervous system (ANS) plays a crucial role in sleep regulation, balancing between the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. The Vagus nerve, a key part of the parasympathetic system, promotes relaxation, slows the heart rate, and enhances digestion—creating the ideal state for deep, restorative sleep. Activating the Vagus nerve through deep breathing, meditation, and relaxation techniques can help improve sleep quality and overall well-being.
Circadian Rhythms, Sunlight, and Melatonin
Circadian rhythms are the body’s internal clock, regulating sleep and wake cycles. Light exposure plays a crucial role in maintaining these rhythms. Getting natural sunlight in the morning helps signal the brain to be awake and alert, while dim lighting in the evening supports melatonin production, the hormone responsible for sleep. Blue light from screens suppresses melatonin, making it harder to fall asleep. To optimize sleep, aim for at least 30 minutes of sunlight exposure in the morning and reduce screen time before bed.
How Much Sleep Do We Need?
While individual needs vary, here are the general sleep recommendations from the CDC:
Sleep Challenges in Childhood Neurologic Disorders
Children with neurological conditions such as autism and ADHD often experience unique sleep challenges. Common issues include:
Difficulty falling asleep: Hyperactivity, sensory sensitivities, and anxiety can make it hard to settle at bedtime.
Frequent night waking’s: Children with autism and ADHD may experience more nighttime awakenings due to difficulties with self-soothing or increased sensitivity to environmental stimuli.
Irregular sleep patterns: Disruptions in melatonin production can lead to difficulty maintaining a regular sleep schedule.
Daytime fatigue and behavioral issues: Poor sleep can exacerbate attention problems, emotional regulation difficulties, and impulsivity.
To support better sleep in children with autism and ADHD, consider structured bedtime routines, calming sensory tools like weighted blankets, and behavioral sleep interventions.
For more details on children’s sleep habits, visit: Raising Children’s Sleep Guide.
Teen Sleep Challenges
Teenagers experience a shift in their circadian rhythms, leading them to fall asleep later (often after 11 PM) and wake later. Unfortunately, over 90% of teens don’t get enough sleep on school nights, which impacts concentration, learning, and mental health. This sleep deprivation is associated with higher rates of depression and anxiety in adolescents.
Sleep and Adulthood
As adults, our sleep is often disrupted by caffeine, alcohol, stress, and anxiety. Poor sleep hygiene further exacerbates these issues, creating a cycle of fatigue, poor mood, and decreased overall health.
Breaking Down Sleep Cycles
Each night, we cycle through different sleep stages, including:
Light Sleep (50-60% of total sleep time): This stage helps transition into deeper stages and is most common in the first half of the night.
Deep Sleep (15-25% of total sleep time): Crucial for physical restoration, deep sleep is most abundant in the first half of the night and decreases as the night progresses.
REM Sleep (20-25% of total sleep time): This stage, where dreaming and cognitive processing occur, increases in duration as the night progresses, with the longest REM periods happening toward morning.
To feel truly rested, we need to balance time in each stage and ensure we complete multiple sleep cycles throughout the night.
SKILL DEVELOPMENT: Healthy Sleep Habits
Good sleep hygiene is essential for quality rest. Here’s how you can improve your sleep:
Create a bedtime routine to signal your body it’s time to wind down.
Take a warm bath to promote relaxation. The effects of warming the body begin to wear off after about 20 minutes, so be sure to get into bed shortly after the bath.
Limit screen time before bed to avoid blue light exposure; recommended to limit exposure for 2 hours before bed.
Try weighted blankets or Lycra sheets for a calming effect on the proprioceptive sensory system.
Ensure adequate sunlight exposure during the day to support circadian rhythms.
Dim the lights in the evening to support melatonin production and prepare your body for sleep.
Engage in Vagus nerve-stimulating activities such as deep breathing, humming, or gentle yoga to promote relaxation before bed. See below about the new Rest and Restore music program to promote deep calm through Vagus nerve stimulation.
Exercise regularly but avoid intense workouts close to bedtime.
Avoid caffeine and heavy meals in the evening, as they can interfere with your ability to fall asleep.
Maintain a consistent sleep schedule, even on weekends, to regulate your internal clock.
Keep your sleep environment comfortable, ensuring your bedroom is cool, quiet, and dark.
By making small adjustments to our daily habits, we can improve sleep quality, enhance overall well-being, and set the stage for better health at any age.
New! Rest and Restore Music Program to Calm the Vagus Nerve
Listening to music modified for optimal rest and recovery of the nervous system can improve sleep qualitiy
Vagus nerve researcher Stephan Porges has paired with Anthony Gorry, a music and audio innovator to create a new listening program called Rest and Restore. This is a new tool to gently move into biobehavioral states of calmness and relaxation. Early research shows RRP may improve sleep, digestion, anxiety, trauma-recovery, and more. Misti is now a certified provider for this tool as well as reflex repatterning, if you are interested in using these tools to improve your ability to calm, contact Misti now.
Sweet dreams!