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SLEEP AND INSOMNIA: QUALITY VERSUS QUANTITY
Insomnia is unpleasant. It is boring and uncomfortable in itself, and it can affect your daily activities, work and relationships. However, it may not be quite as damaging as some insomniacs fear. Sleep research laboratories have shown that people who normally sleep for seven to eight hours can adapt over time to as much as two hours’ less sleep daily without impairing their mental or physical ability. And when people have been totally deprived of sleep for between eight and eleven days (the longest limes so far studied) most of the body’s organs, except for the brain, continue to function remarkably well. While the brain does need rest, Dr Home stresses that ‘everything else from the neck down seems to cope very well, without sleep, provided you get regular rest and regular food.’
Nevertheless, too little sleep can and does affect us, both because of genuine fatigue, but also because we believe that shortened sleep will cause us suffering. Our beliefs about how things should be have a major effect on how we react to them.
So, how much sleep do we really need?
Dr Home believes that around six hours is more than adequate for mental health; any sleep after that comes into his category of ‘optional sleep’. If his theory is correct, what the brain needs is Core Sleep, the deep slow-wave sleep. This should provide sonic reassurance to insomniacs: Core Sleep predominates during the first sleep cycles, so even if you only sleep for a few hours, you will be getting a period of this important deep sleep, together with some REM sleep.
Conditions in sleep laboratories, of course, where the human guinea-pigs are fed and rested, and have chosen to lose sleep, are quite different from those of the person tossing and turning in the lonely small hours ? even if they end up getting the same amount of sleep, which is possible. EEG readings show that most insomniacs actually sleep much more than they claim to; quite often people who feel they have only slept an hour or two have actually slept for several. It appears that people’s perception , of their insomnia can cause as much stress as the insomnia itself, and it may well be that worrying about insomnia can make you just as stressed, tetchy and tired as not sleeping. It will also contribute to keeping you awake.
So, if you are insomniac, there are three important things to remember. Firstly, you may be getting more sleep than you think. Secondly, so long as you get some sleep and can relax your body, you will not come to long-term harm. Thirdly your attitude towards your sleep has a lot to do with the quality of the sleep you get.
The first step towards beating insomnia is not to worry about it.
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