You might have heard this term bandied about the place and wondered what on earth it meant. Surely being a parent is sleep pressure enough right?!
Well... sleep pressure is actually an unconscious biological response that makes us want to go to sleep. Without enough sleep pressure, we (adults and babies alike) won't be able to settle easily or sleep for long. Sounds simple, but there are many factors that affect sleep pressure and we'll explore them in this article:
- Light and dark
- Awake windows
- Sleep environment
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Light and dark
One of the big factors that affects sleep pressure is the light and dark. This is a key body clock trigger. You yourself will know how hard it is to nap in a bright room!
It's no different for babies.
Our bodies are programmed in specific ways and we fight sleep in a bright room because the sleep pressure is really low in the daylight, due to the hormone responsible for sleep (melatonin) only being released in the dark.
This is why we regularly recommend a dark room for your baby's daytime naps; to inject some sleep pressure into the equation. This is also why many hotels have blackout blinds - for those weary jet lagged travellers who need to catch up on some sleep while it's still daylight. Hotels understand that the dark is a key element of sleep pressure!
Awake windows
Sleep pressure is also determined by how tired we are. If we're not tired enough to go to sleep, we simply won't!
It's no different for babies.
If a baby's awake windows aren't spot on for their age or if they've already had too much sleep that day, the sleep pressure won't be great enough to help them drift off. We see this all the time where babies are being offered a nap too early in their awake window and are fighting sleep as a result. Or when babies have a really long morning nap for example, and then aren't tired enough for more than a quick catnap later in the day (which leads to over tiredness come bedtime that night).
Similarly, if a baby has had a tonne of sleep already during the day, they will really fight going to bed that night. The sleep pressure simply isn't great enough because they're not tired enough.
Sleep environment
The environment we sleep in also creates sleep pressure. You and I wouldn't be able to fall asleep in a highly stimulating room where there are tonnes of distractions or where we can hear lots of stimulating noises would we (think aeroplane...)?
It's no different for babies.
Turn off those brightly coloured musical mobiles and encourage sleep pressure by doing things in a baby's sleep environment like ensuring it is nice and dark, playing loud white noise to help them zone out, removing night lights or other stimulating toys and features. The more sleep-inducing the environment, the more sleep pressure is being created.
We can help create some sleep pressure for your baby by ensuring your baby's naps are happening at the best biological times and for the optimum lengths for their age. We also provide you with the ideal conditions for sleep through our comprehensive, thoroughly researched Sleep Programs.
FAQs
sleep pressure is actually an unconscious biological response that makes us want to go to sleep. Without enough sleep pressure, we (adults and babies alike) won't be able to settle easily or sleep for long.
What is meant by sleep pressure? ›
Pressure for sleep (homeostatic sleep drive) builds up in our body as our time awake increases (“sleep pressure” in Figure 2.3). The pressure gets stronger the longer we stay awake and decreases during sleep, reaching a low after a full night of good-quality sleep.
What is sleep pressure caused by? ›
During sleep, adenosine is recycled and levels are reduced in the brain; less adenosine receptor stimulation leads to more alertness. In essence, the longer you're awake, the more adenosine you accumulate, the more sleep pressure you acquire, and the more likely you are able to fall asleep at bedtime.
How to increase sleep pressure? ›
Daytime light exposure and exercise can build sleep pressure, which also helps the brain signal when it is time to go to bed each night. “Although we do recommend maintaining a consistent sleep-wake cycle every day, sometimes this may be difficult on the weekends,” Hays said.
Why do I need pressure to sleep? ›
Sleep pressure, also known as sleep drive, is the mechanism that tells our body that it's time for sleep. (The scientific name for this is adenosine.) With the right amount of sleep pressure, our body is able to fall asleep and stay asleep effectively.
What position do you sleep in pressure? ›
Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spine and enables your muscles to relax and recover.
What does it mean when you feel pressure while sleeping? ›
Sleep paralysis is a feeling of being conscious but unable to move. It occurs when a person passes between stages of wakefulness and sleep. During these transitions, you may be unable to move or speak for a few seconds up to a few minutes. Some people may also feel pressure or a sense of choking.
What hormone causes sleep pressure? ›
Melatonin is the hormone best known to affect sleep, being low during the daytime but rising once darkness sets in, leading to sleep. Melatonin is secreted by the pineal gland, to which the SCN projects via multiple synapses to drive the Circadian rhythm of production of this hormone.
Do adults have sleep pressure? ›
Without enough sleep pressure, we (adults and babies alike) won't be able to settle easily or sleep for long. Sounds simple, but there are many factors that affect sleep pressure and we'll explore them in this article: Light and dark.
What is the 15 minute rule for insomnia? ›
The 'quarter-hour rule' (QHR) instructs the person with insomnia to get out of bed after 15 min of wakefulness and return to bed only when sleep feels imminent.
The amplitude of circadian rhythms, including those of body temperature and hormones including cortisol, are reduced in the elderly. Sleep homeostasis also declines with aging. The age-related decrease in total sleep time and sleep efficiency may be partially due to the reduced homeostatic sleep pressure with aging.
What drives sleep pressure? ›
Your natural sleep-wake cycle is regulated by an internal clock: your circadian rhythm. Sleep drive, or the need for sleep, increases the longer you are awake. Aging, hormone imbalances, and disruptions to your circadian rhythm can increase your sleep drive.
Why do I wake up as soon as I fall asleep? ›
There's a name for this phenomenon: It's called a hypnic jerk or sleep start. It's a sudden increase in muscle activity that happens to just about everybody and can be quite literally startling, though the intensity depends on the person, says Carl Bazil, M.D. Ph.
What is a sleep pressure point? ›
The recommended pressure points for improving sleep are: KD1 (the middle of the foot just behind the middle toe) SP6 (the inside of your lower leg, about four inches above the ankle) PC6 (the middle of your arm, about three inches from your hand) HT7 (the outside of your wrist)
When is sleep pressure highest in babies? ›
Homeostatic (Sleep) Pressure
In other words, it's how tired your child is. The longer your child is awake, the sleepier he or she becomes (which doesn't necessarily mean it's easier for him or her to fall asleep). Your baby will typically experience the highest sleep pressure at bedtime.
What causes pressure points when sleeping? ›
A flimsy or uneven foundation can cause the mattress to sag, leading to pressure points from poor spinal support. What type of mattress is best for pressure relief? The best type of mattress for pressure relief depends on your weight, your preferred sleeping position, and whether you have any extra-sensitive areas.
What is a normal blood pressure during sleep? ›
Systolic and diastolic BP values during daytime ranged from 104 to 168 mm Hg and 54 to 87 mm Hg, with a mean of 132 ± 15 and 72 ± 7 mm Hg, respectively; night-time systolic and diastolic BPs ranged from 91 to 161 and 53 to 84 mm Hg with a mean of 124 ± 16 and 67 ± 8 mm Hg, respectively.
