Written by: Nati Smith
Sleep, what’s the big deal?
In our fast-paced world, sleep is often undervalued, yet it plays a crucial role in our overall health and well-being. Beyond just feeling rested, sleep is a time when our bodies undergo essential processes to repair, restore, and rejuvenate. Sleep is a no cost tool to add to our life span tool box. Let's get cozzy and look into why sleep is so important and how we can optimize our sleep habits for better health.
While we sleep, our bodies are hard at work repairing and rejuvenating tissues, muscles, and organs. This is when growth hormone is released, facilitating tissue repair and muscle growth. Additionally, our immune system gets a boost, helping to fend off illness and infections. Lack of sleep can impair these vital processes, leaving us more susceptible to illness and slower to recover from injuries.
Establishing a consistent sleep schedule, going to bed and waking up at the same time each day, helps regulate our internal body clock, known as the circadian rhythm. Consistency reinforces our body's natural sleep-wake cycle, making it easier to fall asleep and wake up refreshed. Aim for consistency, even on weekends, to maintain a healthy sleep pattern.
Let's get dark for a moment…
Creating a dark sleep environment signals to our bodies that it's time to rest. Darkness triggers the release of melatonin, a hormone that regulates sleep-wake cycles. Minimize exposure to artificial light sources, such as smartphones, computers, and TVs, before bedtime to promote the natural production of melatonin and improve sleep quality.
You are not a weirdo…
Tools like eye masks and earplugs can further enhance sleep quality by blocking out external triggers and creating a soothing environment for rest. Weighted blankets provide gentle pressure, promoting relaxation and reducing anxiety, leading to deeper and more restful sleep.
When working on devices at night, consider wearing blue light-blocking glasses to minimize the disruptive effects of artificial light on sleep. Blue light exposure in the evening can suppress melatonin production, making it harder to fall asleep and disrupting our natural sleep-wake cycle.
Optimizing Room Conditions:
Temperature plays a significant role in sleep quality. Keep your bedroom cool and comfortable, around 15-17 celsius to promote restful sleep. Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively. Body temperature increases are one reason you wake up.
Understanding Sleep Cycles:
Sleep consists of several stages, including REM (rapid eye movement) sleep, which is crucial for cognitive function and emotional regulation. Each stage plays a unique role in the restorative process, and cycling through these stages multiple times throughout the night is essential for overall health and well-being. We will dive deeper on devices and ways to measure and track our sleep on our next post.
The Impact of Sleep Deprivation:
Chronic sleep deprivation can have profound effects on our health, impacting mood, cognitive function, and even food choices. Research shows that sleep-deprived individuals are more likely to make unhealthy food choices and consume more calories, leading to weight gain and increased risk of chronic diseases.
You are not a ‘baby’..
Prioritizing sleep is essential for overall health and well-being. By understanding the importance of sleep and implementing healthy sleep habits, we can optimize our rest and harvest daily (or should we say nightly) the numerous benefits of a good night's sleep. The quality and duration of our sleep will impact our entire day.
You must have heard the term ROI (Return on investment) and understand the concept and rules on it but I would like to leave you with food for thought and ask you what is your ROS (return on sleep)? So sleep on it.
