Restoration: Sleep’s integral role in your health
We’ve all been there before: tossing and turning all night, while lying in bed looking at a clock saying, “okay, I can get at least 2 more hours of sleep in before getting up for work”. Honestly, one of the things that has plagued me throughout my life is my pattern of sleep, which used to be pretty abysmal. It has improved in recent years, but a lot of that has to do with all of the other changes I’ve made to my health over the past three years.
Does sleep really matter that much? YES! Sleep is essential in our lives. We will spend a third of our lives sleeping. But what happens when we sleep? Why is it so important to our health and daily functions? This week, we’re going to dive into what sleep does for our health, wellbeing, and functionality.
what happens when we sleep
The body goes into a restorative state when we sleep. Our sleep is divided into 4 different cycles: Non-REM (N1), Non-REM (N2), Non-REM (N3, Deep Sleep), and REM (Rapid Eye Movement). The first two sleep cycles are more light sleeping that allows the body to move into a more restful state where the brainwaves start a new pattern, and breathing, as well as heart rate slows. Body temperature even drops during these cycles.
Once the body enters deep sleep it goes to work in restoring and repairing the various systems and organs. The brain actually cleans itself during deep sleep with cerebrospinal fluid to rinse away toxins. This is defined as the glymphatic cleansing. When the body enters into REM sleep, this is believed to be the time the brain uses to integrate all that was learned through the plasticity in the deep sleep and played out in dreams, which at times can be very vivid. Researchers are still studying exactly why we dream, and what our dreams mean in our health.
sleep’s impact on our health
Not having optimal sleep impacts our health in multiple ways. As was described above, our bodies use sleep to restore its different systems to get it ready for the next day. If we don’t get enough sleep those systems can suffer. For instance, researchers found in a study that if you get one hour less of sleep a night, your body actually craves around 200 more extra carbohydrates the next day. Other immediate effects from lack of restful sleep are: impaired memory, lack of alertness, daytime sleepiness, relationship stress, and lethargic.
But what if the lack of sleep continues and becomes chronic? This often times can lead to high blood pressure, diabetes, heart attack, stroke, and reduced immune function. Not to mention that it also creates the environment to increase weight, depression, and even lowers sex drive. Chronic sleep deprivation can also lead to physical premature aging such as wrinkles. How you ask? Well, cortisol which is the hormone that is part of regulating our stress increases in the case of chronic sleep issues and can break down collagen. Collagen is a protein that helps to keep elasticity within our skin and in our cells.
tips for better sleep
We’ve talked about how important sleep is for our bodies and how it can impact our overall health. Below are a few tips that will help you sleep better and get the rest your body needs to perform at its optimal level.
Consistent Bedtime Routine: Going to be at the same time every night and waking up at the same time every morning creates the circadian rhythm your body craves. In reality, your bedtime routine really does start in the morning when we talk about waking up at the same time every morning, and getting quality sunlight in the morning. Your daily bedtime is also very important. Research suggests that going to bed before 11 PM can decrease your risk for cardiovascular health.
Limit Screen Time: Blue light makes your brain think it’s still daytime, so limiting blue light at night is critical to getting better sleep. Do your best to cut your screen time at least 30 minutes prior to bed; however, an hour is even better.
Don’t Eat right before Bed: Eating your meal at least 2-3 hours prior to bed means that your body will not be busy digesting its food when you’re entering into sleep. Remember, digestion takes up a lot of energy for your body; and if you’re busy digesting your food, your body can’t begin restoring the systems and areas of your body that need restored.
Ensure Your Bedroom is an Optimal Environment: Making sure your bedroom is a “sleeping oasis” will assist you in your endeavor for restful sleep. Turn your thermostat to between 65-68 degrees, and don’t have electronics in your bedroom. Do your best to have it as dark as possible to help your body know it’s time for sleep.
Limit caffeine: If you’re a coffee drinker, make sure to stop drinking caffeine before 2 PM. Getting your coffee in before Noon is even better. This gives your body ample time to process the caffeine so it doesn’t stimulate your internal clock.
Manage Your Stress: Anxiety and stress have a huge impact on our health, and this isn’t any different when it comes to our sleep. Anxious thoughts can get in the way of restful sleep. Things that you can do to remedy your stress is practicing mindful breathwork prior to bed, gratitude journal prior to bed, or meditation and other methods can work as well.
happy dreaming
This week is Sleep Awareness week, and it’s important to focus on how you’re sleeping. The recommended amount of sleep for adults is 7 to 9 hours of sleep a night. For children, those hours increase to about 8 to 11 hours a night depending on their age.
If you’re having difficulty sleeping, please consult with your doctor to see what recommendations are given. Should you need help figuring out how to implement those recommendations, please book your free 45-minute consultation to see how I can help you navigate your way to a more restful night’s sleep, and a healtier you.