Understanding Sleep

Sleep is about our health and we cannot exclude it from the overall care of our body. To keep the body and brain healthy, and functioning optimally, and to have a strong defense against diseases, it is necessary to have a sufficient amount of good quality sleep at night. Nonetheless, sleep is still an underestimated subject for science and many people face the problem of insomnia. This article will give general information on some things that are known about healthy sleep and how to encourage it.

Understanding Sleep

What happens when we sleep:

While we are asleep, our brains and our bodies pass through several cycles that are made up of different stages. Of the two, the most familiar are rapid eye movement (REM) sleep and non-rapid eye movement (non-REM) sleep. Non-REM sleep is subdivided into three stages with the third stage as the most restorative stage of the sleep you have. It takes roughly 90 minutes to complete each cycle, and they occur multiple times during a typical night. 

As we sleep, important restorative functions occur: As we sleep, important restorative functions occur:

• Muscle repair and growth, and other tissues growth, and repair is enhanced at this point.
• The brain releases chemicals and clears toxins that are produced during the period of wakefulness.
• Chemicals such as melatonin and human growth hormone are produced to control sleep-wake mechanisms. 
•  Recollections are strengthened while new neural pathways are created.

What it means is that getting good quality sleep will make sure that these critical processes are not interrupted and you wake up energetic and fresh.

Now, the answer to the question ‘How much sleep do we need?’

There is no universal exact measurement of how much sleep an individual should have because it depends on age, physical activity level, and genetic makeup. For instance, adults require 7-9 hours in a night. Teenagers may need 9 and above hours as their brains and bodies develop fast. Specifically, school-age children require 9 to 12 hours while infants require 14-17 hours of sleep. Sixty-six percent admitted that they slept enough to feel refreshed; however, sleeping too little or too much is bad for health and cognitive functioning.

What Does It Mean To Achieve Good Quality Sleep?

In addition to duration, good quality sleep means: In addition to duration, good quality sleep means:

•  To sleep without any difficulties, and wake up without the need for an alarm.
•  Sleeping for long hours at night without interruptions by the wake-wake cycle.
•  To be able to complete the sleep cycle with a sufficient quantity of time spent in REM and deep non-REM stages.

Having the desire to jump out of bed with a smile on your face and feeling energized instead of feeling tired after waking up due to hitting the snooze button means you had a good night’s sleep.

Some hints to enhance sleep quality:

If you struggle with quality or duration of sleep, try these lifestyle habits and sleep hygiene tips: If you struggle with quality or duration of sleep, try these lifestyle habits and sleep hygiene tips:

•  People should maintain regularity by sleeping and getting up at the same time each day, including on weekends. This stabilizes the body’s natural circadian rhythms which control sleep.
•  Create a soothing bedtime regime such as using the bath, reading, or light exercises before bed. Transition screens off 30-60 minutes before bedtime. The light blue color they produce has a stimulating effect.
•  Choose the right environment by keeping your room cool, dark, and free from noise. For potentially disruptive sound, think about blackout curtains and a white noise machine. 
•  Large meals, caffeine, and alcohol should not be taken close to bedtime because they disrupt sleep patterns. Reduce fluid intake to avoid frequent wakings to use the bathroom.
•  Exercise daily, and if possible, in the morning. However, do not engage in intensive exercises in the evening or just before sleeping. Due to the energy excess, it becomes challenging for one to fall asleep at night or early morning. It might be beneficial to do some yoga and gentle stretching in the evening as this is the best time to relax.

It must be noted that proper sleep is one of the most effective ways to promote the health of the body. Consider your own sleep requirements and habits. Little changes that will contribute to having better sleep can ultimately result in waking up feeling fresh in the morning.