NB! This article contains a lot of links on scientific researches!
In the modern world, sleep is often perceived as something unimportant, something that you might not prioritize. Late nights at work, attending night parties, and consuming alcohol have become normalized. However, disregarding the significance of sleep can have detrimental effects on our physical and mental well-being. It is crucial that we recognize the importance of quality sleep and make it a priority in our lives.
According to multiple scientific researches sleep deprivation and an irregular sleeping schedule significantly damages almost all body systems and increase the chances of such diseases as diabetes, heart disease, asthma, chronic infections, metabolic and autoimmune diseases. Lack of sleep also causes dementia, and depression, as well as increases the chances of cancer.
Why is sleep so important?
Cleaning
While sleeping, our brain is cleaned of toxins and waste. As we sleep, neuronal cells shrink by 60%, providing space for the cerebrospinal fluid to flow rapidly through the brain and flush out toxins that accumulate during waking hours.
Memorizing
In addition, while we sleep, the brain “replays” the day’s experiences and stabilizes them by transferring new information from the hippocampus, which serves as short-term memory, to various regions throughout the brain, thereby consolidating memory in long-term storage.
Restoring
Last but not least, during sleep, the brain restores mitochondria and vesicles, making quality sleep crucial for the treatment of depression and burnout.
Beneficial
As a cherry on top, getting 8.5 hours of sleep helps reduce fat by 55% compared to having only 5 hours of sleep, making sleep a valuable component for weight loss. So, if you want to shed those pounds, prioritize a good night’s sleep!
How does sleeping work?
In short, sleep is regulated by the circadian rhythm and melatonin. The circadian rhythm acts as the internal clock of our body, determining when it’s best for us to be active or sleep.
Sleep itself is divided into non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep has three stages, including a transitional phase (Stage 1), a deeper stage with slower brain waves (Stage 2), and deep slow-wave sleep (Stage 3), which is crucial for restorative functions. REM sleep involves rapid eye movements and vivid dreams.
Melatonin, a hormone produced at twilight, helps prepare the body for sleep. It is important to maintain consistent bedtimes and wake-up times to support melatonin production. Disruptions to the circadian rhythm can lead to poor sleep quality and reduced deep sleep. This can impact the immune system and increase the risk of various health issues in the long term. Insufficient melatonin production can also shorten the duration of deep sleep, which is essential for brain repair and restoration.
The Complete Guide to Perfect Sleep:
- 10-min day nap before 3 PM.
Overall it’s better to avoid day naps, especially if you have insomnia. However, it was found that 10 min nap has the most positive effect. - Last food consumption 3 hours before bed.
If you eat right before bed, your body spends most energy on digesting, which makes the deep phase of sleep superficial. Additionally, maintain a diet that is high in fiber and low in sugar, saturated fat, and processed carbohydrates. Conversely, a diet high in these elements can reduce the duration of your deep sleep. - Bed for sleep ’n’ sex.
Treat your bed as a dedicated space for sleep, rest, and intimacy. Don’t work, read or doom scroll laying on the bed. The brain associates places with the activities you are doing in it. If you are constantly involved in mentally stimulating your brain in bed, don’t surprise you cannot fall asleep - No screens 1 hour before sleep.
Blue light which we see from screens stimulates the brain. That’s why you should turn off devices 1 hour before bed for your brain to switch off. If that’s unrealistically for you, use the screen color change app and f.lux for the desktop. Additionally, use warm lights from lamps and turn off the overhead light. - Take a bath.
Only 10 minutes of hot shower 1–2 h before bed helps you fall asleep faster and improves sleep quality. - Cool down room temperature to 17–18 degrees Celsius.
We naturally fall asleep as our body temperature decreases by approximately 1 degree Celsius. The production of melatonin and the decrease in body temperature are interconnected processes. The lowered body temperature signals the brain to initiate and maintain sleep. So, keep it cool! - No to coffee and alcohol.
Obviously, caffeine present in coffee and tea negatively affects melatonin production and can make it harder to fall asleep. It is advisable to avoid consuming stimulating drinks after 3 PM. While alcohol may initially help you fall asleep, it has a much worse impact on sleep quality as it warms the body. Since a cool environment is important for deep sleep, alcohol does the opposite and leads to disturbed sleep. - Complete Silence.
It should be quiet; use earplugs if there is outdoor noise present. In this and this research studies, it was found that exposure to noise increases the risk of heart disease. - Complete darkness.
Utilize thick curtains and/or a sleeping mask to ensure total darkness in the room. This research discovered that even small light exposure can shorten deep sleep and disrupt melatonin production. - Go to bed at 10 PM.
According to research, the best time is 10 PM. Going to bed after 10 PM increases the chances of cardiovascular diseases, especially for women - Consistent sleeping schedule.
Going to bed and waking up at the same time is crucial for maintaining healthy sleep and a balanced circadian rhythm. - Sleep a minimum of 8 hours.
According to the majority of research studies, as mentioned above, insufficient sleep duration has been linked to a wide range of health issues and diseases. 7–8 hours of sleep is the best amount for healthy sleep.
Employ these advices step-by-step in your everyday life and you will see a positive effect on your mood and overall health :)
How to fall asleep?
Here I list some tips that help me to fall asleep. If you have your own trick on how to fall asleep, share in the comments!
Meanwhile, I do the following:
- Shake head.
Sit on the edge of your bed and slightly shake your head from side to side for 1 min. When you feel a little dizzy, lie on and close your eyes. Sleep should naturally follow. - Muscle relaxation.
Begin by focusing on your toes and gradually moving up, consciously relaxing each part of your body and allowing its weight to settle onto the bed. It helps to remove tension and relax your body. - Breathe slowly and deeply.
Have you ever seen people in deep sleep? They are breathing slowly and deeply. By imitating the same pattern, we can allow our bodies to relax and “fake it till we make it”. - Focus on breathing.
As you focus on breathing while meditating, focus on it while lying in bed. It gives great relaxation and doesn’t let any thought stick and pull your mind with it. By doing this boring practice brain relaxes and falls asleep. - Roll closed eyes up.
When people sleep, their eyes are rolled up. Mimicking this action may aid in falling asleep.
Try some of these technics together or separately and share if any worked for you 🙂
It may take up to a month to restore circadian rhythms, but it is worth it. If you have been struggling with sleep difficulties for a long period of time, consult with your family doctor.
