Sleep…why we need it & how to get it.
sleep.
Do you ever feel like there aren’t enough hours in the day to get everything done and find yourself rushing about last thing, before falling into bed exhausted and then not being able to sleep?
If this sounds like you then read on.
Sleep takes up approximately a third of our lives and whilst we might think our bodies and brains are resting during this time, it turns out there’s lots going on! Our brains are actually engaged in activities necessary to life.
You’ve probably heard about REM (rapid-eye movement) sleep but did you know it’s just one of four stages of sleep. REM is the stage between being awake and falling asleep, when the eyes move rapidly behind our lids and brain waves are similar to those of wakefulness.
The second stage is light sleep, when our heart rate and breathing become regular and body temperature drops. The third and fourth stages are deep sleep. This cycle is typically repeated four or five times per night and with each cycle we spend more time in REM sleep.
sleep & health.
Research has shown that sleep is vital for ‘brain plasticity’, the brains ability to adapt to input. It’s thought that sleep may also promote the removal of waste products from brain cells. Symptoms like depression, high blood pressure and migraines increase with a deficit of sleep and our immunity is compromised, which can increase our risk of illness and infection. Sleep is crucial for our metabolism, with just one night of missed sleep creating a pre-diabetic state in an otherwise healthy person.
circadian rhythm.
Our bodies have an internal clock which runs on, roughly, a 24-hour cycle, which regulates our sleep-wake cycles, amongst other things. A built-in function of our internal clock is to respond to light cues. As light fades our bodies ramp up the production of melatonin, which coincides with natural sleep times. When the brain senses light it switches off the production of melatonin and triggers physiological functions including the regulation of body temperature, hormone release and digestion.
If you’ve ever had jetlag or worked a night shift you know how it feels to be sleep deprived. You’re groggy, vague and often unable to switch off and sleep, right when you need it the most!
sleep hygiene hacks.
So, what can you do to help yourself get to sleep, stay asleep and wake up feeling refreshed? The main message here is that consistency is key.
Set a nighttime routine
Set an alarm to signal preparation for bedtime.
An hour before bed, dim the lights and avoid blue screens.
Prepare for bed by setting out clothes for the following day.
Pack the following days lunch and have anything you need ready to go.
Have a comfortable and organised bedroom.
Keep your bedroom cool, dark and quiet.
Go to bed at the same time each evening.
Wake at the same time each morning.
These simple hacks, which you can start doing right away, should lead to better quality sleep.
Check out this link to get you started and have a listen to this podcast about sleep to learn more.
resources.
Having a pre-bedtime routine and being organised can alleviate stress and put you in the right frame of mind to get to sleep and stay asleep.
Next week I’ll give you information about relaxation and calming techniques.
If this is something you’d like to know more about or haven’t had success with in the past, I can help.
I’ve had lots of personal experience with meditation, mindfulness and relaxation and regularly help clients learn easy and sustainable ways to make calming rituals part of their daily lives.