Understanding How To Improve Your Sleep

Sleep - One of the 5 Pillars of Optimum Health

Sleep, a fundamental human need, is often overlooked in our modern lifestyles. Yet, it plays a crucial role in our physical and mental well-being, and we ignore it at our own peril. Understanding the science of sleep can empower us to make informed choices that promote better sleep and enhance our overall health.

Why Do We Sleep?

While scientists don't yet fully understand the exact reasons why we sleep, they believe it serves several vital functions:

• Physical restoration: Sleep allows the body to repair and rejuvenate itself, restoring energy levels and promoting cellular repair.

• Brain function: Sleep is essential for consolidating memories, organizing information, and enhancing cognitive function.

• Emotional regulation: Sleep helps regulate mood, reduce stress, and improve emotional well-being.

Sleep Needs Vary

Different people need different amounts of sleep. While the average for adults is around eight and a quarter hours, some individuals can function well with less, while others require more. It's important to listen to your body and prioritize getting enough sleep to feel rested and energized.

Sleep is an Active State

Contrary to popular belief, sleep is not a passive state where everything shuts down. Over the past 60 years, scientists have discovered that our brains are very active during sleep. In fact, some parts of the brain use more oxygen and glucose while asleep than when awake.

Deep Sleep Happens First

The first three hours of sleep are crucial for deep sleep, also known as Slow Wave Sleep (SWS). SWS is essential for physical restoration and repair, and it's during this stage that the body releases growth hormone, which is vital for cell regeneration and repair.   

Sleep Changes in Cycles

Sleep changes across the night in cycles of about 90 minutes. Each cycle includes REM (dreaming) sleep, even if only for a short time. We also have very brief arousals many times across the night, most of which we are not aware of.

A Body Clock Affects Our Tiredness

The timing of our need for sleep is based on two things: how long we have been awake and our body clock. If we stay awake all night, we will feel more tired at 4 am than at 10 am. Scientists call the time between 3 am and 5 am the 'dead zone' because it's when our body clock makes us 'dead' tired.   

Falling Asleep Can Be Hard

You cannot force yourself to fall asleep, just like you can't digest your food faster. Sleep onset is not something we can control. We can only create the right conditions for sleep, both in our minds and in our environment.   

Lack of Sleep Can Bring You Down

Some people cope with a lack of sleep much better than others. But everyone who is very sleepy loses concentration easily and experiences mood changes. The usual mood changes are feeling more depressed and irritable.   

Genetics and Sleep

We now believe that many aspects of sleep are genetically controlled. Recent breakthroughs may have identified the gene that makes some people cope more easily with a lack of sleep.   

Sleep Better With the 10-3-2-1-0 Sleep Rule

The 10-3-2-1-0 sleep rule is a simple routine that can help you improve your sleep hygiene and get a better night's rest. It involves the following:

• 10: The number of hours before bed when you should stop drinking caffeine.

• 3: The number of hours before bed you should limit food and alcohol.

• 2: The number of hours before bed you should stop working.

• 1: The number of hours before bed you should avoid screen time.

• 0: The number of times you should hit the snooze button.

7 Tips for Better Sleep Hygiene

In addition to the 10-3-2-1-0 rule, here are 7 more tips for better sleep hygiene:

1. Put away your phone: Avoid blue light from screens 1-2 hours before bed.

2. Keep work out of the bedroom: Create a relaxing sleep environment.

3. If you can't fall asleep in 15 minutes, get out of bed: Don't associate your bed with wakefulness.

4. Avoid caffeine, nicotine, and alcohol before bed: These substances can disrupt your sleep.

5. Be wary of sleeping pills: Use them sparingly and only as needed.

6. Don't fall prey to 24-hour gyms: Find an exercise routine that works for you.

7. Your bedroom is a temple: Create a clean, comfortable, and conducive sleep environment.

Sweet Dreams

Sleep is essential for our physical and mental well-being. By understanding the science of sleep and practicing good sleep hygiene, we can improve our sleep quality and enhance our overall health and happiness.