Several years ago, medical experts concluded that sleep was a passive activity solely to rest our bodies. Vague, right? Curiosity has led others to investigate the mystery of sleep and why we spend one-third of our lives in slumber. They have uncovered some exciting revelations for this vital bodily function.

Contrary to popular, sleep is far from a passive activity. It turns out that even though your body may be resting, your brain is working hard, carrying out multiple activities necessary to your health and wellbeing.

In short, the better your restorative sleep quality, the better your life quality. We spend countless hours developing ourselves so that we can improve our lives. Creating and maintaining high standards for our sleep is just as crucial as having standards for our work, exercise routines, organic food, and decluttering our homes. 

Let’s give sleep (a pillar of good health) the attention it deserves while getting motivated to get the best sleep possible. But first…

What Is Sleep?

Dr. Rafael Pelayo, MD, a Stanford Sleep Medicine Center sleep specialist, defines sleep as “…a natural restorative, physiological process.”

Sleep experts at Harvard Medical School of Sleep Medicine take it a step further by characterizing sleep as the following:

• A process where you’re less likely to be responsive to external stimuli
• A state of consciousness that can be easily reversed
• A physiological condition that affects brain wave activities, blood pressure, and temperature
• A vital bodily process that maintains healthy physiological and mental functions

The Different Stages of Sleep

As you sleep, your brain cycles between two stages: (rapid-eye movement) REM and non-REM. Each one lasts about 90 minutes.

The first part of the sleep cycle is non-REM, which is made up of three phases:

1. The first phase of non-REM occurs as you fall asleep.
2. The second, light sleep, is when your body temperature drops and your heart rate slows.
3. Deep sleep is the third most vital when your heartbeat slows down.

Next comes the REM sleep cycle. This is when your eyes dart quickly from side to side because brain activity is at its peak. It’s also when most of your dreams happen, especially those you remember when you wake up. Your heart rate increases slightly while your breathing becomes quicker and irregular.

During REM sleep, your arms and legs are temporarily paralyzed. Experts believe this is our body’s way of protecting itself if we act out our dreams. 

The two most important stages are deep sleep and REM sleep. They play vital roles in memory consolidation and boosting cognitive functions.

Why Is Sleep Important?

Getting good-quality sleep is vital for maintaining a healthy lifestyle. It’s not a luxury or a guilty indulgence. Quality sleep not only supports healthy brain function and mental health, but it’s during restorative sleep that the body repairs itself.

During sleep, your body and mind sift through everything you experienced that day. It gets rid of junk and stores what’s essential. When you’re sleep-deprived, you go through the day unable to focus, your attention span is short, and your ability to make sound decisions diminishes. Not getting enough sleep also affects many physiological processes. So, you end up feeling worn out and exhausted the whole day. It can harm every area of your life, including your finances and relationships.

Here are some of the other benefits of getting good-quality sleep:

• Feeling refreshed and energized
• Boosted immune system
• Regulated emotions and managed stress
• Memories are reorganized 
• Restored cognitive function
• Elevated focus and concentration
• Increased creativity and problem-solving ability
• Increased exercise performance
• Healthier heart

Here are some of the disadvantages of poor sleep quality:

• Difficulty focusing
• Mental and physical fatigue
• Irritability
• Moodiness and quick-tempered
• Memory loss
• Weakened immune system
• Weight gain
• Risk of high blood pressure
• Risk of diabetes
• Risk of heart disease

Now that you are convinced that improving the quality of your sleep is essential let’s talk about how to accomplish this.

How To Get a Good Night’s Sleep?

How much sleep you should get differs from one person to the next. It factors in age, gender, health condition, and even genes. Yet, according to the National Sleep Foundation (NSF), adults should aim to get between seven to nine hours of good-quality sleep each night.

Researchers have devised several strategies to help you get a peaceful, whole night’s sleep. You can turn these strategies into goals, then, eventually, habits. All you have to do is practice them daily and be consistent.

Let’s check them out.

Make Your Bedroom a Sleep-Friendly Zone

First, you should dim the lights about half an hour before bed. Make sure the room is at a pleasant temperature.

Your sheets and duvet should be snug and cozy. Another essential factor to consider is the condition of your mattress and pillow. They should be firm yet comfortable to help you fall asleep faster.

Establish a Regular Bedtime Routine

Create a routine where you go to bed and wake up simultaneously every day. Try to be consistent, even on weekends.

After a few days, your body will get the message and engage in its circadian rhythm. You’ll fall asleep easier and feel refreshed when this rhythm syncs.

Yet, if your circadian rhythms are out of whack, you’ll feel the same fogginess and drowsiness typically associated with jet lag.

Avoid Stimulants and Large Meals in the Evening

Medical experts recommend avoiding drinking or consuming stimulants for about four to six hours before bedtime. Remember that caffeine has a half-life of four to five hours. In other words, your body takes about five hours to eliminate only half the caffeine you consume.

Just as detrimental to sleep as caffeine, heavy meals can make you feel uncomfortable. Instead of resting, your digestive system will work overtime to digest all your food. This will also make it harder to fall asleep.

Ban Screens from Your Bed

The light from cell phones and computer screens is detrimental to sleep. Your brain mistakes this light for sunlight. As a result, it blocks the release of melatonin, the hormone that signals your brain to rest.

Serious Sleeps Issues?

Suppose you are plagued with severe sleep issues. And by serious, I mean you have difficulty falling asleep, staying asleep, and constantly waking up feeling fatigued. I urge you to see a healthcare professional and work to get to the root of your problem. These professionals can guide you on how to level up your existing sleep strategy. They may even suggest natural remedies to help you. If these problems persist, a sleep doctor can perform a sleep study whereby they chart your brain activity as you sleep. This can give them more profound insight into why your sleep problems persist.

Sleep problems and sleep deprivation is becoming widespread in our modern society for several reasons. Wherever you find yourself on the spectrum, do what you can to improve the quality of your sleep today. Your future self will thank you.

Sweet dreams!!

Be well + prosper, 

Elaine xx