11:59 PM. Tilted in bed, mindlessly scrolling through your phone until your eyes aren’t sure if they’re open or closed. Sitting at your desk, desperately finishing that procrastinated homework then cramming in details for tomorrow morning’s biology test. Laying down trying to go to bed, but for some reason your brain can’t let you sleep until 3 AM. Any of these sound familiar? There’s a simple reason - why aren’t prioritising your sleep the way it should be. And sooner or later, The effects will begin to kick in.
The benefits of sleep are so vital to humans, as our bodies rely on spending a third of our lifetimes asleep. One of the primary functions of sleep lies in its capacity to facilitate physical restoration and healing. As individuals traverse various sleep stages, their bodies engage in a profound renewal process. Tissues undergo repair, muscle energy stores are replenished, and the immune system is bolstered. The importance of deep sleep, also known as slow-wave sleep (SWS) is associated with increased blood supply to muscles, promoting growth and repair. It is during this phase that human growth hormone (HGH) is released, contributing to cellular restoration. Neglecting the significance of adequate sleep jeopardises these reparative processes, leaving the body more susceptible to wear and tear.
As individuals traverse different sleep cycles, their brains undertake the crucial task of memory consolidation. The synaptic connections formed during waking hours are reinforced and refined during the slow-wave and rapid eye movement (REM) stages of sleep, enhancing learning and problem-solving capabilities. Conversely, chronic sleep deprivation exacts a toll on cognitive abilities. Impaired concentration, reduced productivity, and an increased likelihood of errors are common manifestations.
Furthermore, sleep plays a pivotal role in regulating hormones responsible for appetite and stress response. The intricate interplay between leptin and ghrelin, hormones that regulate hunger and fullness, is finely tuned during sleep. Sleep deficiency, on the other hand, amplifies emotional reactivity, making individuals more susceptible to stressors. Finally, an often overlooked fact is how the rapid eye movement (REM) stage of sleep, often associated with vivid dreaming, is particularly implicated in emotional regulation. REM sleep is thought to contribute to emotional processing and adaptation, aiding in the consolidation of emotionally charged experiences. By fostering emotional resilience, adequate sleep serves as a protective buffer against the challenges of daily life.
Sleep deprivation is a common problem many individuals face throughout the 21st century. There is a shroud of surrounding myths that revolve around this issue. For example, it is a common misbelief that sleep can often be easily “caught up” by laying in on those Saturday and Sunday mornings all the way till 11 AM. However, these myths could not be further from the truth. Having an imbalanced sleep schedule throughout the week often leads to disorientation upon waking up and the brain not being at maximum efficiency.
Before going to bed, scientists working in polysomnography (the study of sleep) have recommended many simple tricks to help you fall asleep quicker. For example, lowering the room temperature and cuddling up tight in a warm blanket A hot sleeping environment may affect a person’s thermoregulation. Upon sleep, your body begins to shed heat through blood vessel dilation. This process sends a sleep onset signal to your body, and setting the atmosphere to a slightly colder temperature speeds up this process. Also, an easy tip is reducing exposure to blue light before night. Simply putting a home “screen curfew” to put away all electronics one hour before bed can immensely relieve your eyes and remind your brain that it’s time to go to bed. Finally, an unknown tip is to go for a short morning walk when you’ve woken up. This can be as simple as a stroll down the road or taking a breath of fresh air in your garden. Converting this into a routine not only is a great starter to your new day, but makes a good night’s sleep all the more rewarding and much more beneficial in the long-term.
So, there you have it - sleep isn't just a nightly escapade into the dreamland; it's your ticket to a healthier, sharper, and more vibrant you. The magic simply begins when you crash out onto the pillow. Sleep tight, live right, and wake up on the brighter side of the morning feeling refreshed, rejuvenated, and fully recharged.
