Sleep Dimensions

The key dimensions of healthy sleep, often referred to as the "pillars of sleep," include regularity, satisfaction, alertness/sleepiness, timing, continuity/efficiency, and duration. 

Hear from sleep expert Dr Rebecca Robillard on what makes these sleep health domains so important and how they are linked to good health and well-being. These dimensions are independent from the presence or absence of sleep disorders. Even if someone has a sleep disorder, there are still elements of sleep that can be enhanced.

Regularity

Maintaining a regular sleep schedule reinforces our biological clock and enhances the quality of our rest. Remember that we do not compensate for a short night of sleep with more sleep, but with deeper sleep. A consistent pre-sleep routine also facilitates regularity.

Timing

The ideal sleep schedule aligns with our body's natural rhythms. This timing varies among individuals—some are early sleepers, while others are night owls. If possible, we should set our sleep schedule based on the times when falling asleep and waking up feels most natural. However, if we want to shift the timing of our biological clock earlier, we can boost our exposure to bright light in the morning. Conversely, to shift our biological clock later, we can increase bright light in the evening.

Satisfaction

Sleep satisfaction, our personal feelings and contentment with sleep at a given point in time, is entirely separate from sleep quantity. These feelings have a strong impact on how we feel during the day. Setting realistic expectations is importantly, as we cannot get perfect sleep all the time. When bad nights occur, practicing self-compassion can help attenuate the impacts. Yet, if we regularly feel we have poor sleep, it may be a good idea to seek professional help for a sleep assessment and treatment. For instance, the recommended first line of treatment for insomnia is cognitive behavioral therapy for insomnia (CBT-I).

Continuity/Efficiency

Dozing off too quickly or staying asleep without any nighttime awakening, may be a sign that we have too little sleep or low quality sleep. Waking up occasionally during the night is normal, but if we are awake for more than 30 minutes regularly, certain factors—such as excessive napping, an early bedtime, or inadequate wind-down time—might be disrupting our sleep.

Alertness/Sleepiness

Sleep is essential for our ability to maintain attentive wakefulness and sharp thinking skills during the day. Yet, it is normal to experience changes in how alert we feel during the day. A good understanding of our personal alertness cycle can help us anticipate and plan our days strategically. However, too much alertness at night can hinder our ability to sleep. Taking some time to wind down before going to bed can help avoid a busy brain at night. Distraction strategies can also help shift our attention away from daytime worries.

Duration

While general guidelines recommend seven to nine hours of sleep per night, our individual needs vary due to genetic factors. Rather than aiming for a fixed number, we should focus on giving our body the rest it requires to function optimally for our best self.