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Catching your ZZZ's with Sleep Expert Dr. Rebecca Robbins
On Oct.17, Westminster welcomed renowned sleep expert Dr. Rebecca Robbins who shared her knowledge with the community on a topic that resonates with us all: sleep.
Robbins co-authored Sleep for Success and is an assistant professor of medicine at Harvard Medical School and an associate scientist at Brigham and Women’s Hospital. Her work focuses on the unique sleep challenges faced specifically by teenagers. She shared how a lack of sleep in her formative years adversely affected her mental and physical health, and her relationships. Today, she aims to equip young people with practical tools and techniques to improve their sleep quality.
Adolescents face distinct biological hurdles that impact their sleep patterns, according to Robbins. After puberty, teenagers become inherently sleepier than they were in middle school, require more sleep due to rapid brain and hormonal development and tend to shift their sleep-wake cycles toward becoming "night owls”. Research shows that over 70% of teenagers do not meet their biological sleep needs, which can lead to a range of health issues.
Robbins talked about the impact of sleep deprivation on adolescent cognitive function and overall health. Her studies illustrate that students who sacrifice sleep for studying often perform worse on tests compared to those who prioritize rest. Chronic sleep deprivation can also heighten the risk of illnesses. She emphasized that keeping a consistent sleep schedule is just as crucial, if not more so, than the total number of hours slept.
As a relatively new field of study, sleep science has made remarkable strides in recent decades. Robbins shared how awareness about the effects of blue light exposure on circadian rhythms has transformed our understanding of sleep. For instance, natural sunlight acts as a "zeitgeber"— a biological cue that regulates our sleep-wake cycles.
To foster better sleep, Robbins suggests the following strategies:
- Meet Your Sleep Needs: Aim for at least eight hours of sleep each night.
- Maintain a Consistent Schedule: Try to go to bed and wake up at the same time each day.
- Create a Sleep Sanctuary: Design your sleeping environment to be dark, quiet, and cool. Avoid working or scrolling on devices in bed to keep it associated with sleep.
- Get Sunlight: Expose yourself to natural light in the morning to signal your brain that it’s time to wake up.
- Establish a Pre-Sleep Ritual: Engage in calming activities, like mindfulness or progressive muscle relaxation, before bed to signal to your body that it’s time to sleep.
- Nap Wisely: If you’re feeling fatigued during the day, a short power nap can be beneficial, but keep it under 20 minutes to avoid grogginess.
- Limit Caffeine: Avoid caffeine at least six hours before bedtime to help ensure a restful night.
Robbins's insights served as a powerful reminder of the importance of prioritizing sleep in our lives, and how we can all take steps toward achieving better sleep, in turn, improving our overall health and well-being.
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