Sleep is a crucial aspect of our lives that has a significant impact on our physical and mental well-being. The average person will spend approximately one-third of their lives sleeping. It’s not surprising that every one of us has unanswered questions about sleep, because it’s an activity that we spend the most time doing.

The most googled questions on sleep range from the science of dreaming to the best sleep aids to help us get a good night's rest. Let us explore some of the most searched sleep-related queries and back them up with scientific research.

 

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1. How much sleep do we really need?

The National Sleep Foundation recommends that adults between 18-64 years old get 7-9 hours of sleep per night, while those over 65 should aim for 7-8 hours. However, individual needs may vary based on factors such as genetics, lifestyle, and overall health. A survey by the Centers for Disease Control and Prevention (CDC) in 2016 found that one in three adults doesn't get the recommended amount of sleep.

Consistently getting enough sleep is important for maintaining physical and mental health. It might be helpful to understand why. Sleep allows our body the time to repair itself and this can prevent the occurrence of long-term ailments like obesity, diabetes and cardiovascular diseases.

 

2. "What causes snoring?"

​​According to a survey by the Indian Sleep Disorders Association (ISDA), approximately 25-30 per cent of the adult population in India suffers from snoring. The prevalence of snoring is higher in men than women and increases with age. It occurs when air flow through the mouth and nose is partially blocked during sleep.

The most common cause of snoring is the relaxation of the muscles in the throat, which can be exacerbated by alcohol consumption, smoking, and obesity. Another cause of snoring could be ageing, as it causes a decrease in muscle tone in the throat and tongue, leading to greater susceptibility to vibration.

 

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3. "Why do we dream?"

The exact function of dreaming is still a mystery to scientists, but several theories exist. One of the most popular theories is that dreaming helps consolidate memories and process emotions. During rapid eye movement (REM) sleep, the stage where most dreaming occurs, the brain is active and can help integrate new experiences into our existing knowledge.

 

4. "What are the best sleep aids?"

There are several options for sleep aids, including over-the-counter medications, herbal supplements, and prescription drugs. However, it is important to note that relying on sleep aids can be problematic and should only be used under the guidance of a healthcare professional. Studies have shown that cognitive-behavioural therapy (CBT) can be effective in treating insomnia and improving sleep quality. CBT involves changing negative thoughts and behaviours that interfere with sleep and replacing them with positive habits.

 

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5. How can I improve the quality of my sleep?

There are several steps you can take to improve the quality of your sleep, such as:

• Establishing a consistent sleep schedule
• Creating a sleep-conducive environment (e.g. cool, dark, and quiet)
• Avoiding caffeine, liquor, and nicotine prior to bedtime
• Exercising regularly (but not too close to bedtime)
• Managing stress and anxiety through relaxation techniques such as deep breathing or meditation
• Seeking treatment for any underlying sleep disorders, such as sleep apnea or insomnia.

 

6. How can I fall asleep quickly?

If you're having trouble falling asleep, there are a few things you can try:

• Establish a relaxing bedtime routine (e.g. taking a warm bath, reading a book, or listening to calming music)
• Ensure your bedroom is comfortable enough for a sound sleep
• Avoid stimulating activities before bedtime (e.g. watching TV or using electronic devices)
• Practice relaxation techniques such as deep breathing or progressive muscle relaxation
• Consider cognitive behavioural therapy for insomnia (CBT-I) if you struggle with chronic insomnia.

 

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7. Is it bad to use electronics before bed?

The blue light emitted by electronic devices such as smartphones, tablets, and laptops can interfere with the body's natural sleep-wake cycle and make it harder to fall asleep. Additionally, using electronic devices before bed can be mentally stimulating, making it harder to relax and fall asleep. To promote better sleep, it's recommended to avoid electronic devices for at least an hour before bedtime.

Sleep is an important aspect of our lives, and it's no wonder that people have many questions about it. By taking steps to improve the quality of our sleep and seeking treatment for any underlying sleep disorders, we can promote better physical and mental health. Remember to establish good sleep hygiene habits, such as a regular sleep schedule, a comfortable sleep environment, and relaxation techniques, and to seek professional help if you're struggling with chronic sleep issues.

 

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