The importance of sleep
My clients might not enjoy the following read as I believe they may say “we've heard this all too much!”- I’m at risk of serious repetition or sounding like a broken juke box. Nonetheless, I need and want to spend some time today discussing sleep and why I think, we as humans, undervalue it so much.
Why is sleep important?
There are the obvious answers here: adequate sleep allows for optimal cognitive function, emotional regulation, optimal physical function, hormone balance, cardiovascular health, good metabolic function and overall good mental health and wellbeing.
The not so obvious answers include: Memory consolidation and body restoration or repair. With a lack of sleep, your hippocampus, which is involved in reciveing new information, doesn’t work effectively. It essentially struggles to take in new information. Imagine trying to do therapy or staringa new job when you’re somsleep deprived. Additionally, your body doesn’t have the time to repair itself on a cellular level which would impact your growth hormones, your immune system and waste clearance in the brain.
Therefore, prioritizing sufficient and restorative sleep is fundamental for maintaining overall health and enhancing the body's resilience against various challenges.
What would be considered enough sleep?
Once again, I watched a TED talk on sleep and, once again, I really recommend spending some time watching it. The TED talk is called “Sleep is your superpower” by Matt Walker. Matt describes in detail what happens with a lack of sleep and what happens when we get enough enough sleep- it’s quite fascinating! He explains that men who sleep for less than 5 hours per night have significantly smaller testicles than men who sleep for more than 7 hours per night. Additionally, a lack of sleep will age a man by 10 years! Equally, he explains that women have similar permanence in the reproductive organs. So my suggestion here is 7 hours of sleep per night…minimum!
What are the stages of sleep?
Non-Rapid Eye Movement (NREM) Sleep:
Stage 1 (N1): This is the transition from wakefulness to sleep. It is a light sleep stage that lasts for a few minutes. During this stage, muscle activity decreases, and the transition to sleep is marked by a slowing of the eye movements.
Stage 2 (N2): This is a slightly deeper stage of sleep. It is characterized by the presence of sleep spindles (short bursts of brain activity) and K-complexes (sudden, sharp waveforms). Stage 2 sleep is a more stable form of sleep than Stage 1.
Stage 3 (N3): Also known as slow-wave sleep (SWS) or deep sleep, this stage is characterized by the presence of slow-wave brain activity. It is a crucial stage for physical restoration, growth, and repair. The transition from N2 to N3 is often marked by a further reduction in heart rate, blood pressure, and body temperature.
Rapid Eye Movement (REM) Sleep:
REM Stage: REM sleep is characterized by rapid eye movements, increased brain activity, vivid dreaming, and muscle paralysis (atonia), preventing the individual from acting out their dreams. REM sleep is important for cognitive functions, memory consolidation, and emotional regulation.
How can we improve our sleep and rest?
Improving sleep involves adopting healthy sleep habits and creating a conducive sleep environment. Try the following tips to enhance the quality of your sleep at home:
Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, improving the quality of your sleep. Additionally, don’t get side tracked on vacation either- maintain your sleep cycle. Plus, you’ll be ready to go on an adventure rather than sleep your holiday away!
Create a Relaxing Bedtime Routine: Establish calming pre-sleep rituals, such as reading a book, taking a warm bath, or practicing relaxation exercises. This signals to your body that it's time to wind down. Again, do this at the same time every day so your body can recognise the routine and realises that you are trying to switch your brain off!
Limit Exposure to Screens before Bed: The blue light emitted by phones, tablets, and computers can interfere with the production of the sleep hormone melatonin. Try to avoid screens at least an hour before bedtime. I also have an app on my phone that reduces the blue light emitted. You can set it to a certain time to come on and off each day.
Watch Your Diet: Avoid heavy meals, caffeine, alcohol, and nicotine close to bedtime. These substances can disrupt sleep. Opt for a light, healthy snack if you're hungry before bed.
Create a Comfortable Sleep Environment: Make sure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress and pillows. Consider using blackout curtains and earplugs if needed. I use an Alexa to play white noise at night which I find really helpful in a noisy city as it blocks out unwanted sounds.
Exercise Regularly: Engage in regular physical activity, but try to complete your workout at least a few hours before bedtime. Exercise can promote better sleep, but doing it too close to bedtime may have the opposite effect.
Manage Stress: Practice stress-reducing techniques, such as meditation, deep breathing, or yoga, to help relax your mind and body before bedtime. Taking a bubble bath or grounding techniques can also help here..
Limit Naps: If you need to nap during the day, keep it short (20-30 minutes) and avoid napping late in the afternoon.
Be Mindful of Light Exposure: Exposure to natural light during the day can help regulate your body's internal clock. Spend time outdoors, especially in the morning.
Limit Liquid Intake before Bed: Minimize the consumption of liquids close to bedtime to reduce the likelihood of waking up for bathroom trips during the night. Additionally, you won’t be banging your toe on the cabinet because you didn’t want to turn on the light!
Perhaps our new year goal can be, for all of us, to get some better quality and amount of sleep so that we can promote a healthier, younger looking, more confident and fulfilled version of ourselves. I also hope that one day, I won’t have to work so much on sleep, that it will just come naturally ro all and my clients wont roll their eyes when I harp on about it!
