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All you need to know about sleeping patterns

All you need to know about sleeping patterns

by Jacinta Horan in Wellness Blog

Sleep is a natural state of rest that is encouraged by the body to help repair and revitalise our mind, form and senses. A healthy sleeping pattern is something we all need as part of leading a happy, balanced and productive lifestyle.

What are sleeping patterns and why are they important?

Sleeping patterns are basically a person's schedule of when they go to sleep and when they wake up (1). Besides the general sleeping schedule we have at night time (or whatever time you sleep), sleeping patterns also cover the naps you take during the day (if you take any). Along with daytime naps, it also covers the duration or length at which you sleep and whatever interruptions you experience during that time (1).

Sleeping patterns are important because it helps us to be able to consistently fall asleep faster. More importantly, a regular sleeping pattern helps us become more productive when we are awake (1).

Different types of sleeping patterns

There are three kinds of sleeping patterns that people follow (1).

  • Monophasic: A monophasic sleep pattern is when a person sleeps only once a day, usually during nighttime.
  • Biphasic: A biphasic sleep pattern is when a person's daily sleeping routine is divided into two chunks within the day. The most common example of this is sleeping at night but also taking a nap during the day.
  • Polyphasic: In this sleep pattern, a person sleeps multiple times in a day. The schedule and frequency and time of sleep varies from one person to another.

How to fix your sleeping pattern

There's no need to fix your sleeping pattern as long as you aren't experiencing negative effects. What's good for some might not work as well for you, and vice versa. However, some sleeping patterns might be problematic for certain lifestyles: for example, a polyphasic sleep pattern will pose a problem if you have a 9-to-5 job. If that's the case, then here are some tips on how to fix our sleeping patterns (2, 3, 4).

Consistency

It helps to pick a sleeping and waking time and stick to it. While it might be hard at first, your body will slowly get used to it. Establishing a sleeping routine or ritual might help give your body cues on when it's time to sleep, helping it become more consistent (2, 3, 4).

Avoid caffeine, cigarettes and alcohol

While it is true that alcohol can certainly get you sleepy, it can also cause you to wake up at night and disrupt your sleep. On the other hand, coffee and cigarettes are stimulants that are famous for keeping you awake (2, 3, 4).

Be wary of daytime naps

If you're trying to sleep at an earlier time at night, it helps to be more careful about taking naps during the day. While they do feel great and are very restful, they can also derail your sleeping plans during the night. If you really need to take a nap, try to keep it to within 20-30 minutes (2, 3, 4).

Try taking some Ashwagandha

If you're looking for extra help on how to fix your sleeping pattern, this herb, used in traditional medicine, is known to support better quality sleep. It's particularly helpful for individuals dealing with insomnia, as research has shown that it helps improve sleep quality, deep sleep and reduce the time taken to fall asleep (5, 6).

Not all Ashwagandha is the same. If you're looking for a great, premium source of Ashwagandha, then Vitable's Ashwagandha Plus might be a good choice for you.

Sleep is an important and critical part of a healthy lifestyle. Being more knowledgeable on how to fix your sleeping pattern can lead to a more productive and healthy you.

Vitable Australia offers a premium vitamin subscription available for your specific health needs. Sign up for custom vitamin packs, made up of daily vitamins delivered to you through our vitamin delivery in Australia.

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

  1. Sleep Dictionary (2021) Researched Jan. 11, 2022 from https://www.sleepfoundation.org/how-sleep-works/sleep-dictionary
  2. Sleep (2020) Researched Jan. 11, 2022 from https://www.healthdirect.gov.au/sleep
  3. How to Reset Your Sleep Routine (2021) Researched Jan. 11, 2022 from https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine
  4. Ten Tips for a Good Night's Sleep (2020) Researched Jan. 11, 2022 from https://www.sleephealthfoundation.org.au/tips-for-a-good-night-s-sleep.html
  5. Protective effect of Withania somnifera Dunal on the behavioral and biochemical alterations in sleep-disturbed mice (Grid over water suspended method) (2007) Researched Jan. 11, 2022 from https://pubmed.ncbi.nlm.nih.gov/17585686/
  6. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study (2019) Research Jan. 11, 2022 from https://oce.ovid.com/article/00005792-201909130-00067/HTM
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Retrieved December 6, 2024, from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/biotin Office of Dietary Supplements. (2017, December 8). Biotin - Health Professional Fact Sheet. National Institutes of Health. Retrieved December 6, 2024, from https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/ Guo, Emily L, and Rajani Katta. “Diet and hair loss: effects of nutrient deficiency and supplement use.” Dermatology practical & conceptual vol. 7,1 1-10. 31 Jan. 2017, doi:10.5826/dpc.0701a01 Yelich A, Jenkins H, Holt S, Miller R. Biotin for Hair Loss: Teasing Out the Evidence. J Clin Aesthet Dermatol. 2024 Aug;17(8):56-61. PMID: 39148962; PMCID: PMC11324195. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169. doi:10.1159/000462981  Yang JC, Jacobs JP, Hwang M, Sabui S, Liang F, Said HM, Skupsky J. Biotin Deficiency Induces Intestinal Dysbiosis Associated with an Inflammatory Bowel Disease-like Phenotype. Nutrients. 2023 Jan 4;15(2):264. doi: 10.3390/nu15020264

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They can also improve cognitive functions, which is a critical component of dealing with daily stress. Each of us has our own set of stresses to manage in the “new normal”. Systematic review of our mental makeup, stress stimulants in our environment and our approach to deal with them, should be in place. The challenge of dealing with stressors can be made easier with personalised vitamins or a vitamin subscription from Vitable Australia. Supplements may improve stress management. Curate a vitamin pack tailor fit to you to help cope with stress today. Getting your vitamin subscription in Australia can provide a host of other health benefits too. And we'll have these custom supplements delivered right to you!Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium plus | Vitamin B12 | Ginkgo and Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. MedlinePlus. Stress and your Health. MedlinePlus. Published on 2021 September 1 on https://medlineplus.gov/ency/article/003211.htm. Accessed 2021 September 3.2. Cleveland Clinic. What is Ashwagandha? Cleveland Clinic. Published on 2021 May 5 on https://health.clevelandclinic.org/what-is-ashwagandha/. Accessed 2021 September 3.3. Lopresti, Smith, Malvi, & Kodgule. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Published 2019 September on https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx. Accessed 2021 September 3. 4. Galland L. Magnesium, stress and neuropsychiatric disorders. Magnes Trace Elem. Published 1991-1992 on https://pubmed.ncbi.nlm.nih.gov/1844561/ . Accessed 2021 September 3.5. Seelig, M. S. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). J Am Coll Nutr. Published 1994 Oct on https://pubmed.ncbi.nlm.nih.gov/7836621/ . Accessed 2021 September 3.6. EFSA Panel on Dietetic Products Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for magnesium. EFSA J. Published 2015 on https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2015.4186. Accessed 2021 September 3.7. Pickering, Mazur, Trousselard, Bienkowski, Yaltsewa, Amessou, Noah & Pouteau. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. Published 2020 November 8 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/. Accessed 2021 September 3.8. Benton, D. To establish the parameters of optimal nutrition do we need to consider psychological in addition to physiological parameters? Mol Nutr Food Res. Published 2012 October 5 on https://pubmed.ncbi.nlm.nih.gov/23038656/. Accessed 2021 September 3.9. Stough, Simpson, Lomas, McPhee, Billings, Myers, Oliver, & Downey. Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol. Nutr J. Published 2014 December 22 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/ .10. Fazelian, et al. Effect of Vitamin D Supplement on Mood Status and Inflammation in Vitamin D Deficient Type 2 Diabetic Women with Anxiety: A Randomized Clinical Trial. Int J Prev Med. Published 2019 February 12 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6390422/. Accessed 2021 September 3.11. Hall-Flavin. Vitamin B-12 and depression: are they related? Mayo Clinic. Published 2018 June 1 on https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077 . Accessed 2021 September 3.12. Alsmadi, et al. The effect of Ginkgo biloba and psycho-education on stress, anxiety and fatigue among refugees. Singapore Healthcare. Published 2017 June 27 on https://journals.sagepub.com/doi/full/10.1177/2010105817716184. Accessed 2021 September 3.13. Iacopo Chiodini, Alfredo Scillitani. Role of cortisol hypersecretion in the pathogenesis of osteoporosis. NCBI. Published on 2008 June on https://pubmed.ncbi.nlm.nih.gov/18710063/. Accessed 2021 September 19.14. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. July 2021.15. https://www.ncbi.nlm.nih.gov/books/NBK557845/. Mar 2021.

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