The Wonders and impact of sleep
It’s one of the human body’s great unknowns, but it essential for our survival: sleep. We all need it, and notice when we don’t get enough restful sleep. At the end of a long day, everyone wants to fall into a great slumber. So why do we sleep? What happens when we don’t get enough sleep? And what are some ways that we can improve our sleep?
what is the reason we sleep
Back in the day, scientists believed that our bodies simply shut down when we went to sleep. It was believed that our brain and organs went into a restful state. Fast forward to today, and we now know that sleep is much more important to our health than was realized. In fact, just 10 years ago, scientists found that our brain washes itself every night through what is called the glymphatic cleansing. It actually has its own process by which it removes toxins through its own fluids and disposes of them. Through various studies, we are getting closer to learning how and why we sleep.
Take for instance the phases of sleep. We all have 4 phases of sleep: three phases of Non-REM sleep and one phase of REM sleep. During these phases, it is believed that our body restores and repairs different aspects of the body’s systems. Once believed to be the most important phases, REM sleep involves the Rapid Eye Movement (REM), as well as heightening brain waves and heart rhythm. New research is finding that all the phases of sleep are very important. Non-REM sleep phases has shown to have purposeful impacts on the body by shifting the systems at specific times to allow for restoration.
sleep impacts our waking hours
Everyone knows when they haven’t slept right the night before. They either feel groggy, or perhaps they have other effects such as headaches, brain fog, tiredness, and increased anxiety or depression. In fact, a recent study found that those with circadian rhythm issues, like those that do overnight shift work, are more likely to have increased depression.
But what else lies under the surface if you don’t get enough shut eye. According to a Harvard study, our circadian rhythm does more than just tell us when to go to bed and when to wake up. It also sets into motion many other body functions through our brain such as hormone secretion, body temperature, metabolism, digestion, as well as when you feel hunger. The rhythm also affects our mood. In light of all that sleep affects, it’s no wonder that it can affect our mood and functionality throughout the day. Ever notice how you may be more hungry for carbs the day after you don’t get enough rest? If we realize that sleep sets into motion how our body responds in the daytime, it illustrates just how valuable it is to get restful sleep every night.
improve your sleep with these helpful tips
Okay, so what are some ways to improve your sleep? Below are a few tips that will help you get on the road to better sleep.
Routine - create a bedtime routine that is consistent so your body gets into its circadian rhythm. Going to be at the same time every night, and waking at the same time every morning assists your body to find its own rhythm.
Sleeping Oasis - make your bedroom a sleeping oasis. Many experts recommend dropping your thermostat to around 66-68 degrees to accommodate better sleep. They also recommend making the room as dark as possible, and to not have a television or phone close to your bed to prevent distraction and limit blue light.
Limit Blue Light and Activity - do your best to limit blue light, television, and activity 2 hours prior to bedtime. It’s also important to try to stop eating about 2 hours before going to bed too. Lessening activity will assist your body to start winding down to get you into a more restful state.
Get Morning Sunlight - getting sunlight early in the morning can help kick your circadian rhythm into gear. It is recommended to spend about 30-45 minutes in the morning sunlight.
Manage Stress - try to harness the racing mind by using breathwork and other ways to manage your stress prior to going to bed. Stress is very detrimental to the body and affects all of your systems, sometimes without you even being aware.
Cut Back on Drinks - drinking coffee and teas with caffeine isn’t always good for your sleep, especially closer to bedtime. Try to have your caffeinated drinks in the morning. As things pertain to alcohol, limiting its intake can also be beneficial to your sleep routine.
Get Enough Sleep - it’s recommended that adults get between 7-9 hours of sleep every night. What’s truly fascinating is that men require less sleep than women. This is attributed to the differences in hormones and anatomy. Women should aim for 8-10 hours of sleep.