Sleep Better

Sleep disorder is characterized by difficulty falling asleep, staying asleep. It is a lack of restful and rejuvenating sleep. People with insomnia often have trouble falling asleep when they go to bed, wake up frequently during the night, or wake up too early in the morning and find it challenging to go back to sleep.

Sleep is our super power for optimizing bodily functions but oftentimes there is a lack of clarity regarding how this can be accomplished.

For instance, what is the ideal sleep duration and how does one quantify sleep quality?

Stages of sleep

There are two stages of sleep, we have Non Rapid Eye movement (NREM) and Rapid Eye Movement Sleep (REM)

NREM sleep is subdivided into three stages

NREM Stage 1 (N1): This is the transition stage between wakefulness and sleep. It's a relatively light stage of sleep and usually makes up a small percentage of total sleep time.

NREM Stage 2 (N2): N2 is a more stable and a deeper stage of sleep than N1. N2 sleep is important for memory consolidation and cognitive processing. It accounts for a significant portion of total sleep time.

NREM Stage 3 (N3): Formerly known as NREM Stage 3 and 4, we often refer N3 as slow-wave sleep (SWS) or deep sleep. During this stage cellular growth, repair, and the immune system support is strengthened. It is more difficult to awaken from N3 sleep, and if you are awakened, you might feel disoriented for a few minutes. This stage is crucial for feeling refreshed and well-rested upon waking.

REM Sleep: After progressing through NREM stages, the sleep cycle enters the REM stage. During REM sleep, the eyes move quickly, the brain is active like when we're awake, and we have vivid dreams. During REM sleep, your brain becomes more active, your heart rate increases, and your breathing becomes irregular.

REM Stage

1. Cycle Start: Each sleep cycle typically starts with NREM sleep, progressing through N1, N2, and N3 in sequence.
2. Transition to REM: After completing N3, the sleep cycle transitions into REM sleep. REM sleep occurs approximately 90 minutes after falling asleep during the first cycle.
3. REM Stage: The first REM period of the night is relatively short, lasting about 5-10 minutes. However, with each successive cycle, REM periods become longer, and they can last up to an hour or more during the later cycles of the night.
4. Return to NREM: After REM sleep, the cycle starts over with a return to NREM sleep, beginning with N1 and progressing through N2 and N3.

People cycle through NREM and REM sleep during the night, with the time spent in each stage changing as the night goes on..

Early in the night, N3 deep sleep is more prominent, while REM sleep becomes longer and more frequent in the later sleep cycles. Alternating sleep stages help the body and mind recover and improve sleep quality.

What Negatively affects Sleep Quality

Are there genetic predispositions affecting sleep quality

1. Insomnia is more likely if it runs in your family or if you have certain genes. The genes that control your body's internal clock can also make it hard to keep a regular sleep schedule..
2. Genes that control neurotransmitters such as serotonin, dopamine, and GABA can influence sleep quality, and genes that affect stress response can make a person more susceptible to anxiety and hyperarousal, leading to insomnia..

Time duration affects sleep quality

The National Sleep Foundation recommends a sleep duration of 7-9 hours.

This may vary from person to person, but this is the recommendation on average.

There are psychological and neurological abnormalities leading to sleep disturbances

Depression and bipolar disorders can cause sleep problems like insomnia or hypersomnia. Anxiety, hormonal changes, and changes in sleep patterns can cause disrupted sleep in people with OCD, postpartum depression, and schizophrenia..

Neurological conditions like Parkinson's disease, Alzheimer's disease, epilepsy, migraine, restless legs syndrome (RLS), and narcolepsy can contribute to various sleep problems, including insomnia, sleep fragmentation, daytime sleepiness, and disruptions in sleep-wake patterns, affecting sleep onset and quality.

Common Causes of Poor Sleep

1. Inconsistent sleep schedules
2. Excessive daytime napping
3. Stimulants like caffeine
4. Electronic device use near bedtime can hinder natural sleep patterns.
5. Blue light from screens can suppress melatonin production
6. While an uncomfortable bedroom environment, noise, and improper lighting can disrupt rest.
7. Doing stimulating activities before sleep can make it hard to relax..

To improve sleep hygiene, you need to solve issues that make it hard to fall asleep, stay asleep and wake up refreshed. Changing these areas can lead to better sleep quality and overall well-being.

What Excellent Sleep Quality can Accomplish

Enhanced Cognitive Function: Adequate sleep supports optimal cognitive functions, including improved memory, attention, problem-solving, and decision-making abilities.

1. Sharper Focus and Concentration: Quality sleep boosts focus and concentration, allowing for better productivity and efficiency in daily tasks.
2. Emotional Resilience: Sound sleep fosters emotional stability, helping to regulate mood and manage stress, anxiety, and irritability effectively.
3. Improved Creativity: Restful sleep can enhance creative thinking and innovative problem-solving skills.
4. Cellular Repair and Growth: During sleep, the body undergoes repair and regeneration processes, aiding in cellular growth, immune system support, and tissue maintenance.
5. Hormonal Balance: Adequate sleep helps regulate hormones responsible for appetite, stress response, growth, and metabolism.
6. Inflammation Reduction: Quality sleep can help lower inflammation levels, reducing the risk of chronic diseases.
7. Heart Health: Optimal sleep supports cardiovascular health by maintaining healthy blood pressure and heart rate.

Psychological Benefits:

1. Enhanced Mood: A perfect night's sleep can lead to a more positive and stable emotional state, contributing to better overall mental health.
2. Stress Reduction: Quality sleep helps manage stress levels and supports emotional resilience, making it easier to cope with daily challenges.
3. Reduced Anxiety and Depression Risk: Proper sleep can lower the risk of developing anxiety and depression by supporting neurochemical balance.
4. Boosted Self-Esteem: Restful sleep enhances self-esteem and self-confidence, positively influencing how individuals perceive themselves.
5. Better Social Interaction: Improved sleep contributes to increased sociability, better communication, and healthier relationships.
6. Optimal Mental Health: The accumulation of mental, biological, and psychological benefits from consistent good sleep promotes overall mental health and well-being.

Summary

Sleep emerges as an awe-inspiring force of renewal. Within slumber, bodies mend, and the symphony of cellular rejuvenation plays out. Sleep, a masterful healer, paints a canvas of health and wellness. In this realm, sleep's power stands as a testament to the innate artistry of life—an enigmatic phenomenon that leaves us humbled in its wake.