What Happens When You Sleep?
What happens when you sleep? – I don’t mean those weird dreams you all have!
Some of the key benefits of sleep you probably know are:
1.Physical Restoration: Tissue repair, muscle growth, and growth hormone release occur during sleep.
2.Emotional Regulation: Sleep supports emotional stability and mood balance.
3.Immune Function: Strengthens the immune system to fight infections and illnesses.
More benefits of Sleep
You may not know that sleep helps.
1.Cardiovascular Health: Lower risk of heart disease and hypertension with sufficient sleep.
2.Hormonal Balance: Sleep regulates appetite and metabolism, impacting weight and hunger hormones.
3.Cellular Detoxification: Brain undergoes glymphatic system cleaning, removing toxins during deep sleep.
4.Cognitive Function: Memory consolidation, learning, and problem-solving are enhanced.
And we all know we are nicer people when we are rested well. We owe It to our Family/Whanau as much as ourselves!
How to Sleep better!
Getting enough sleep and the right kind of sleep isn’t easy. Here are ways of getting good sleep that you may already know.
1.Consistent Schedule. Changing your bedtime and wake time induces a form of jetlag. That sleep in can make you more tired!
2. Limit Blue light exposure. Avoid screens and devices emitting blue light (phones, tablets, computers) for at least an hour before bedtime. Blue light suppresses melatonin production, making it harder to fall asleep. Some devices can be set to not use blue light if you can’t quite let go of your phone.
3. Create a Bedtime Ritual. Establish a calming routine before bed, such as reading a book, washing your face, sipping herbal tea, or practicing gentle stretching. Consistent rituals can signal your body that it’s time to wind down. As infants our routines were set for us for bedtime by our parents. Our parents knew that routine was essential for our wellbeing. As adults we need to set that routine for ourselves.
4. Wind down. Some devices allow you to set a bedtime wind down alarm.
5. Limit Alcohol and Caffeine. Alcohol is a depressant and a mild stimulant. Drinking alcohol and coffee close to bedtime isn’t the best for a good night’s sleep.
How can you sleep even better!
1. Staying active. Regular physical activity promotes better sleep as well as making you healthily tired. However, avoid vigorous exercise close to bedtime as it may make falling asleep more challenging.
2. Managing Stress and Anxiety. Practice stress-reducing techniques throughout the day to minimize bedtime worries. Breathing, taking regular breaks, getting outside for fresh air and exercise. Consider journaling, talking to a friend, or seeking professional help if needed.
3. Create a Sleep-Friendly Environment. Make your bedroom comfortable and conducive to sleep. Keep the room dark, quiet, and at a comfortable temperature. Invest in a supportive mattress and pillows to improve sleep quality. We need a slightly cooler environment to fall asleep in and we heat up as we wake in the morning.
4. Limit Naps. While short naps can be beneficial, avoid long or late-afternoon naps as they may interfere with nighttime sleep.
5. Sunrise in your eyes. Absolutely a romance novel and hit 80s track. Before you reach for coffee to wake you up, Andrew Huberman, neuroscientist, says get outside as soon as you can after waking up. If the sun isn’t up yet, use lights but ideally want this within an hour of waking. 5 minutes of sun outside, 10 minutes on cloudy days, 20 mins on rainy days to allow for cortisol to kick in.
Other suggestions:
“Sleep deprivation is an illegal torture method outlawed by the Geneva Convention and international courts, but most of us do it to ourselves.”- Ryan Hurd
“Having peace, happiness, and healthiness is my definition of beauty. And you can’t have any of that without sleep.” – Beyonce
“Sleep might be the most important aspect of building a great business and having a high-performing body.” – Lewis Howes
“The way to a more productive, more inspired, more joyful life is getting enough sleep.” – Arianna Huffington
“Exit light, enter night, take my hand, we’re off to never-never land, yeah-hah” – Enter the Sandman, Metallica
