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2283Re: [neurofeedcommunity] Sleep Management Certification Level 1 Course

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  • ebomalley
    Aug 29, 2014
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      Hi Michael,

      Biphasic sleep can mean different things to different people. But if you are referring to nocturnal sleep that is broken up into 2 segments, then I wholly endorse the practice. This would consist of retiring not long after sunset (8-9pm), sleeping for a few hours (til 12 or so) arising for an hour or two, then returning to sleep until dawn or so, culminating in about 8 hours total sleep. This is what Europeans did for many years, until and around the time of the lighting of city streets at night and edison's light bulb and is described in a couple of recent books. What is useful about this approach is that is conforms to our natural rhythms, making it easier to be exposed to the blue light-shifted spectrum of dawn, which turns on/resets our circadian clocks, and the red-shifted light of sunset which turns down our clocks without light exposure in the evening (which negatively affects our circadian wind down time).

      Whether 8 hours is important for everyone is an interesting question in light of the highly publicised recent studies suggesting closer to 7 would be better (for everyone). There is no such amount that is appropriate for everyone-sleep need is individual and changes across the lifespan. However, on average, 8 hours is still the "recommended" amount among most sleep specialists for a number of reasons. And the data reporting the 7 hr numbers have issues-in population studies you will always find increased mortality with sleep amounts ~8hrs or greater because people with untreated sleep disorders, ie disturbed sleep like sleep apnea, always fall into this category. If their sleep disorder was managed they would still sleep ~8hrs but would have reduced mortality.

      So what is the appropriate amount of sleep for everyone? What ever anyone needs on a regular basis to remain fully awake and alert throughout their entire day. They should take about 15-20 minutes to fall asleep and arise in the morning feeling reasonably refreshed and ready for the day.

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