In This Spotlight:
Sleep is an important part of our health and well-being.
In 2020, 34.8% of American adults slept less than seven hours per night on average.
This is also referred to as short sleep duration.
Specifically, 34.0% of women and 35.4% of men did not meet the age group recommendation.
A 2016 study published in theJournal Science Advanceslooked at normal sleep schedules using smartphone data across 20 different countries.
Every one of these countries averaged more than eight hours of sleep per night.
Inemuri can be defined as being present while asleep.
A 2021 systematic review and meta-analysis aimed to assess thebenefits of a short daytime napon cognitive performance.
It concluded that it supports further studies on implementing daytime napping at work to improve work efficiency.
Siestas in Spain
A siesta is a sleep habit that many are familiar with.
Most of us have experienced the post-lunch energy dip.
It is especially difficult to stay alert when we didnt sleep enough the night before.
A study looked at the short-term benefits of brief and long naps following a night of insufficient sleep.
It is suggested that a short nap prevents you from reaching the deeper stages of sleep.
Hence, you are able to wake up easily and are less likely to experience post-nap grogginess.
They do not share the same duvet or comforter and do not use a top sheet.
This sleep strategy is referred to as theScandinavian sleep method.
Most of us have experienced falling asleep and getting woken up by the slightest nudge from our partner.
Their tosses and turns can cause disruptions in our sleep.
Sharing a blanket can leave you feeling too hot or cold.
Your partner may roll over and take the whole duvet with them, leaving you cold and uncovered.
They may kick off half of the blanket on top of you, leaving you hot and sweaty.
Or your partners preference for a thin comforter may not keep you warm enough at night.
Our body is extra sensitive to heat and cold exposure while we sleep.
Even a mild change in temperature can significantly impact the quality of our sleep.
Using separate blankets might make sharing a bed more sleep-worthy.
Finnish Sauna
How about finishing the day with a hot sauna bath?
This wellness practice that many Finnish partake in regularly has grown in popularity around the world.
Saunas are relaxing and can help with sleep.
The study explained that saunas may play a positive role in mental health.
For instance, sauna baths cause the body to release endorphins that help reduce pain and psychological stress.
All of these benefits work to improve sleep quality.
When using a sauna, you sweat to control your bodys temperature and prevent overheating.
Therefore, its important to drink sufficient water after using a sauna to prevent dehydration.
Others may feel thatsleeping nakedboosts their self-esteem as it helps them feel more comfortable in their skin.
There is little research on whether sleeping naked helps promote sleep.
Our core temperature drops during sleep and rises when we are awake.
This cycle is regulated by our bodyscircadian rhythm.
You may fall asleep faster if your bodys temperature decreases quicker.
Ultimately, getting sufficient sleep plays an important role in a healthy and balanced life.
Adopting some of these global strategies may be worth a try.
Centers for Disease Control and Prevention.How much sleep do I need?
Centers for Disease Control and Prevention.Adult sleep data.
Walch OJ, Cochran A, Forger DB.A global quantification of normal sleep schedules using smartphone data.Sci Adv.
2016;2(5):e1501705.
Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.NSS.
2021;18(19):10212.
Tietzel AJ, Lack LC.The short-term benefits of brief and long naps following nocturnal sleep restriction.Sleep.
2001;24(3):293300.
Thermal environment and sleep quality:A review.
A hot topic for health: results of the global sauna survey.Complementary Therapies in Medicine.
Statista.People who sleep naked by frequency.
Okamoto-Mizuno K, Mizuno K.Effects of thermal environment on sleep and circadian rhythm.J Physiol Anthropol.
2012;31(1):14.
