Importance of Sleep – Practical Tips for Quality Rest

There is one aspect of our life that we constantly overlook and has a huge impact on us – sleep. Health experts share concerns and a great deal of importance of sleep, yet it is still always neglected. In our constant struggle to get ahead in life, sleep is one thing that we all tend to sacrifice with devastating effects.

The exact reasons why we sleep and how it works remain a mystery. In this article, we will reveal all about the science of a good night sleep sleep and show you why sleep should be your top priority.

Why is Sleep Important

Did you miss a good night’s sleep? We are sure this is something you must have experienced recently. Whether it’s a good night out with friends or late-night work to meet a deadline, we all know what it feels like to miss a good night’s sleep.

It leaves us groggy and irritable, makes it difficult to focus, and makes us feel tired, affecting our decision-making abilities. But did you know that sleep is as essential to your health as exercise and nutrition? It sounds strange but it’s true.

While the science behind sleep has yet to fully develop, it is now well-known that sleep is crucial for our physical and emotional well-being. Your sleep-wake cycle, controlled by your internal clock (circadian rhythm), significantly affects how you feel during the day.

During sleep, your brain is hard at work. It helps clear away waste products, strengthens your immune system, and promotes rejuvenation. Think of it as your body’s nightly maintenance guy.

Sleep isn’t just about physical restoration; it’s a memory booster, too. It helps your brain process information, making it easier to tackle decision-making, reasoning, and remembering important stuff. That extra snooze might help you ace that test or make a better business decision. Ever had recurring nightmares of a traumatic incident? That’s your brain working to heal itself.

Stages of Sleep

Every night when you sleep, you embark on a fascinating journey through different stages, each serving a purpose. Each stage lasts for approximately 90 to 120 minutes.

• Non-REM (NREM) Sleep: This has three stages, starting with a transition to light sleep (N1), followed by light to moderate sleep (N2), and deep sleep (N3).
  • Light sleep N1: In this stage which lasts a few minutes, you transition from wakefulness to sleep. Your heart rate, breathing, and eye movements slow down and the muscles relax. Brain produces alpha and theta waves and you can be easily awakened.
  • Light to moderate sleep N2: As you go deeper into your sleep, your heart rate and breathing slows further. Brain waves also slow with brief bursts of activity called sleep spindles and K complexes. These bursts are important for memory consolidation and sensory processing. This stage lasts longer than other stages.
  • Deep Sleep N3: Deep sleep is your body’s way of restoring energy and ensuring overall health. In this stage, your brain produces slow delta waves. It is difficult to wake someone during this stage and stories of people being blissfully asleep even during an earthquake or a tornado are not uncommon. They often remain asleep because they are in this stage of sleep. If awakened from this stage, you will feel groggy.
• REM (Rapid Eye Movement) Sleep: In this stage, the brain activity increases resembling a wakeful state. Eyes move rapidly beneath closed eyelids and most vivid dreams occur in this state. When you dream, your brain works overtime to consolidate and process the day’s information. It also replenishes neurotransmitters, making you feel good. Your breathing and heart rate also become irregular in this stage. REM is critical for cognitive functions and learning.

Putting down your screens is the first step towards a good night’s sleep.

A full sleep cycle moves from N1->N2->N3->REM and then repeats throughout the night, with most deep sleep happening in the first half.

How Much Sleep Do You Need?

In this fast-paced life of modern times, we are often sleep-deprived. But how much sleep do we need? While it varies from person to person, most healthy adults should aim for 7 to 9 hours of sleep each night. If you feel tired, sluggish, or forgetful, hitting the snooze button a bit longer might not be a bad idea.

Getting 7 – 8 hours of sleep can help with waking up fresh.

Sleep Deprivation: The Silent Problem

While it is normal to occasionally miss a night’s sleep, chronic sleep deprivation leads to sleep disorders. These disorders aren’t just about lack of sleep; they also affect your mood, energy levels, and overall health. Don’t ignore the signs. Sleep disorders come in different types, and each has the potential to turn your nights into nightmares.

Insomnia

This is the most common sleep disorder linked to stress, anxiety, or lifestyle management. It is characterized by difficulty in falling or staying asleep or waking up too early and not being able to go back to sleep. Prolonged insomnia can lead to cognitive impairment like lack of focus and slower reaction times.

Narcolepsy

It is a chronic neurological disorder where the brain’s sleep-wake mechanism is disrupted. Common symptoms are excessive daytime sleepiness that can cause you to fall asleep at any moment, sleep paralysis, hallucinations, and cataplexy(sudden muscle weakness triggered by emotions).

Persistent drowsiness is the most common effect of Narcolepsy. Most accidents also occur due to this disorder. Other effects include mental health-related issues like anxiety and depression.

Sleep Apnea

A severe condition where your breathing repeatedly pauses and starts during sleep, leading to frequent awakenings. It often requires medical intervention. It leads to daytime fatigue and slower reaction times. Repeated deprivation of oxygen causes fragments of non-restorative sleep as the body finds it difficult to enter the deep sleep state.

It also leads to an increased risk of hypertension, stroke, weight gain, and an increased risk of type 2 diabetes. Irritability and mood swings are also common due to this disorder. Lastly reduced libido in both genders and erectile dysfunction in men may also be caused due to sleep apnea.

Restless Legs Syndrome (RLS)

RLS is another neurological disorder characterized by constantly moving or shuffling your limbs due to discomfort, often at night. It causes sleep disruption and all the associated ill effects like grogginess in the daytime, reduced productivity, mood swings, anxiety, and possible cardiovascular risks like heart problems.

Tips for a Better Night’s Sleep

Improving your sleep habits doesn’t have to be too complicated. Small changes can lead to significant results. Here are some great tips to improve your sleep:

1. No Screen Time 2 Hours Before Sleep: Stay away from TV and your phone for at least 2 hours before your sleep. The blue light from the screen fools the eyes into thinking it’s daytime and disrupts the circadian rhythm of the body.
2. Make Your Bedroom Conducive To Sleep: Make your bedroom a sleep-friendly zone – dark, quiet, and comfortable. If you have an air conditioner, it should be around 22 degrees Celsius or less (a slightly lower temperature promotes better sleep). Sleep oils also promote relaxation and help fall asleep.
3. Routine Is Key: Make sure you get 7 to 9 hours of sleep. A daily winding down routine with a skincare routine, light reading, light music, etc goes a long way in promoting restful sleep. Sync with your body’s natural clock by going to bed and waking up at the same time every day.
4. Watch Your Diet & Exercise: Avoid large meals especially those with too much oil and spices. Don’t take caffeine 6-8 hours before sleep. Avoid alcohol before sleep as well and exercise regularly but not too close to bedtime.
5. Manage Stress: Stress can wreck your sleep. Use relaxation techniques to unwind before bed.

Sleep is one of the most magical activities that your body performs to restore itself. Understanding its importance and making simple lifestyle changes can unlock the power of a good night’s sleep, leading to a healthier, happier you. Say goodbye to sleepless nights and hello to rejuvenating slumber!