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FA L L 2 0 1 4 • S L E E P & W E L L N E S S M A G A Z I N E
UNDERSTANDING SLEEP:
BODY, MIND & SOCIAL
✒ BY DR. MICHAEL GRANDNER IS A RESEARCH PSYCHOLOGIST AT THE UNIVERSITY OF PENNSYLVANIA. THE PRIMARY FOCUS OF HIS RESEARCH IS TYPICAL SLEEP PATTERNS AND HABITS AND HOW THEY RELATE TO HEALTH OUTCOMES. THIS ARTICLE IS BASED ON A DISCUSSION WITH DR. GRANDNER AND A MEMBER OF THE AMERICAN SLEEP & BREATHING ACADEMY.
JENNIFER TAYLOR
BIOPSYCHOSOCIAL MODEL OF SLEEP MEDICINE The biopsychosocial model of medicine promotes the notion that wellness is tied not only to biological factors but also psychological and social elements. Dr. Grandner believes the discipline of sleep medicine is best explained using a biopsychosocial model. That is, sleep can be best understood by investigating a person’s body and mind and the social aspects of his life.
• Body body structure, heart rate, body temperature, circadian rhythms
• Psychological stress, mental activity, mood, attitudes, beliefs
• Social family, friends, work, routines
Michael A. Grandner, PhD
GETTING OPTIMAL SLEEP Typically people feel most rested and function best when they sleep 78 hours each night. Dr. Grandner advised, “It should take you a few minutes to fall asleep when you go to bed. If you fall asleep immediately when your head hits the pillow, you either aren’t getting enough sleep or you’re going to bed too late.” Research shows that people sleep best when it’s dark, slightly cool, and when they are comfortable. Even a little bit of light at night can disrupt biological rhythms, so you should keep your room slightly cool and as dark as feasibly possible. Our bodies run on biological clocks known as circadian rhythms. Every morning this internal clock is reset by bright daylight. Our clocks can get messed up when we don’t get enough light during the day (such as during a long, northern winter) or when we get too much light at night (such as when we watch TV or use digital devices in the evening). If your biological clock isn’t in sync with your daily schedule, you may feel groggy or even depressed, but you can reset your clock by exposing yourself to bright light in the morning. You can even adjust your biological clock by up to an hour a day, training yourself to be alert earlier in the morning and go to bed earlier in the evening, by using light therapy.
