Sleep and its Importance
- georgiaspencenutri
- Aug 30, 2024
- 3 min read
Guest Blog Post by Vibhaavari Venkatesh ANutr
A person's ability to de-stress, regulate their mood, behaviour during the day, and maintain good memory all depend on getting enough sleep. In fact, a person's brain cannot function properly without adequate sleep, which makes it difficult to focus, think clearly, or process memories.
One of the key processes controlling the cycle of awakening and falling asleep is your circadian rhythm. These rhythms along with the drive to sleep contribute to you feeling sleepy at night and active in the morning.
Every evening when night falls, the body starts to release the hormone that promotes sleep, melatonin and when the dawn arrives, the body stops producing melatonin. This cycle increases alertness and sleepiness at the appropriate periods by causing a drop in body temperature in the evening and a rise in the morning.
STAGES OF SLEEP
The two stages of sleep are known as the non-rapid eye movement stage (NREM) and the rapid eye movement stage (REM).
The NREM Stage is divided into three stages: N1, N2, and N3.
N1 – Light sleep stage and is essentially when a person first falls asleep. This stage normally lasts just one to seven minutes.
N2 - The body enters a more relaxed state including a drop in temperature and slowed breathing and heart rate. This stage typically lasts for 10-25 minutes but can vary
N3 – This is the deep sleep phase where it lasts for 20-40 minutes and the body relaxes even further
The REM stage is when dreaming and nightmares occur. In total, REM stage make up to 25% of sleep.
There are 4-5 sleep cycles, lasting 90 to 110 minutes each, which make up a normal night's sleep.
Figure 1 Stages of sleep, picture taken from Stages of Sleep: What Happens in a Sleep Cycle | Sleep Foundation
CONSEQUENCE OF SLEEP DEPRIVATION
Sleep often becomes the first thing we give up in our fast-paced, in order to satisfy the demands of our jobs, social lives, and personal interests. But the value of sleep cannot be exaggerated.
A healthy sleep cycle consists of three key elements.
The length of sleep is the first.
Another is the quality of the sleep, or if you get uninterrupted, peaceful sleep.
The last is a consistent sleep schedule.
The optimal time for restorative effects of sleep is between 10pm and 2am, as this is when the body recovers itself physically and mentally.
Short term consequences of sleep deprivation:
Increased stress
Lower quality of life
Emotional distress
Reduction in mood
Deficits in cognition, performance, and memory
Long term consequences:
Sleep disruption in healthy persons can lead to long-term consequences such as hypertension, cardiovascular disease, weight-related problems, gastrointestinal problems and type 2 diabetes. Disrupting sleep could increase the risk of death.
TIPS FOR A BETTER SLEEP
Improving the quality of your sleep can have a profound impact on your overall health. Here are some tips to help you get a better night's sleep:
Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s sleep-wake cycle.
Create a Restful Environment: Keep your bedroom dark, cool, and quiet. Consider using earplugs, an eye mask to block out disturbances.
Limit Screen Time Before Bed: The blue light emitted by phones, tablets, and computers can interfere with your sleep. Try to avoid screens for at least an hour before bedtime.
Be Mindful of What You Eat and Drink: Avoid large meals, caffeine, and alcohol before bed. These can disrupt your sleep or make it difficult to fall asleep.
Incorporate Relaxation Techniques: Practices like deep breathing, meditation, or gentle yoga can help calm your mind and prepare your body for sleep. Try to take a warm shower before sleep
Stay Active: Regular physical activity can help you fall asleep faster and get a deeper sleep. However, try not to exercise too close to bedtime.
CONCLUSION
In summary, sleep is like that magical switch that we all need but frequently overlook in favour of social media browsing or late-night Netflix watching. It is the underappreciated hero of our everyday existence, silently and effectively preventing us from turning into sleep-deprived zombies. Without it, our emotions fluctuate like a baby on a sugar high and our brains go on strike. After all, no one ever looked back on their life and said, “I wish I’d slept less!”
References:
Patel, A.K., Reddy, V., & Araujo, J.F. (2022, September 7). Physiology, sleep stages. In StatPearls. StatPearls Publishing., Retrieved December 6, 2022, from
Schönauer, M., & Pöhlchen, D. (2018). Sleep spindles. Current Biology, 28(19), R1129–R1130.
Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017 May 19;9:151-161. doi: 10.2147/NSS.S134864. PMID: 28579842; PMCID: PMC5449130.
Vandekerckhove, M., & Wang, Y. L. (2017). Emotion, emotion regulation and sleep: An intimate relationship. AIMS neuroscience, 5(1), 1–17.
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