Blog 17: Why do we sleep.
Introduction
Sleep is an important activity that we indulge in every night. But have you considered why we sleep? What is the purpose of sleep, and why do we go to bed each evening and wake up in the morning? We spend one-third of our lives sleeping; why?
This blog is about the importance of sleep and why we need it. Matthew Walker, a renowned sleep specialist and neuroscientist, wrote a great book called Why We Sleep. Although the reason we sleep remains a mystery, scientists have discovered that it plays a significant role in our mental, emotional, and physical well-being. Sleep is essential for human life, and sufficient sleep is necessary for optimal health and performance. It is crucial for everyone, whether they are night owls or early birds.
Regardless of which one you are, it is essential to understand why sleep is necessary to live the best life possible.
Why do we sleep?
"Why We Sleep" by Matthew Walker explains the impact of sleep on physical and mental health. The book covers the benefits of deep sleep and REM sleep, the dangers of sleep deprivation, and the impact of sleep on memory, cognition, and creativity. In addition, the author provides practical tips for improving sleep hygiene, including avoiding caffeine and alcohol before bedtime, creating a regular sleep schedule, and creating a sleep-friendly environment. Sleep is crucial for restoring and repairing the body, memory consolidation, hormone regulation, and mental health.
Good quality sleep can boost immune function, memory and cognitive abilities, mood and emotions, and productivity, and contribute to maintaining a healthy weight and reducing the risk of chronic diseases.
Achieving a good night's sleep involves cycling through the four stages of sleep five times a day, which requires primarily uninterrupted rest.
Understanding the various stages of sleep and how to optimise them through good sleep hygiene can support us in achieving an improved quality of life overall.
There are several reasons why we need sleep, and here are four of them:
1. Restoration and Repair
We mainly sleep to restore and repair the body and mind. During the day, our body and brain undergo a lot of strain from various activities such as thinking, physical exertion, and emotional stress. When we sleep, our body enters a state of relaxation and repair. During sleep, the body restores its cells, tissues, and muscles, and the brain clears accumulated toxins.
2. Memory Consolidation
Another important reason for sleep is memory consolidation. When we sleep, our brain processes and integrates all the information accumulated during the day. This process is crucial for effective learning, memory retention, and overall cognitive functioning. The saying "Sleep on it", which is saying having a good night's rest will allow you to make better decisions the next day!
3. Hormone Regulation
Sleep also plays a vital role in hormone regulation. During sleep, the body releases hormones that affect various physiological processes, such as growth, metabolism, and immune function. Sleep deprivation can disrupt hormone production, leading to health issues such as weakened immune systems, diabetes, and or obesity.
4. Mental Health
Sleep is also essential for mental health. Adequate sleep promotes optimal emotional regulation and improves mood. When there is not sufficient sleep, this can affect us by causing anxiety, irritability, and depression.
In summary, sleep is an essential aspect of life that can improve your overall quality of life in significant ways. Getting adequate and quality sleep can facilitate cognitive, physical, and emotional health and well-being.
There are many ways in which sleep can improve your health and well-being:
a. Boosts Immune System: Quality sleep can help increase your the immune system, making the body more resistant to diseases and infections.
b. Reduces Stress: Getting a good night’s sleep could support reducing stress levels, allowing the body a chance to relax and recharge.
c. Improves Memory: During sleep, the brain consolidates memories and processes new information, improving memory retention and cognitive function.
d. Helps Maintain a Healthy Weight: Poor sleep is associated with weight gain and obesity, while good sleep can help to regulate the hormones that control appetite and metabolism.
e. Lowers Risk of Chronic Diseases: Poor sleep has been connected to an increased chance of getting a chronic disease, diabetes, cardiovascular disease, and depression, while good sleep can help to lower this risk.
f. Improves Mood: Adequate sleep can improve your mood, making you feel more positive, energetic, and productive during the day.
g. Increases Productivity: Getting enough sleep helps to boost concentration, performance, and productivity, leading to a better quality of life.
Overall, sleep is an essential component of a healthy lifestyle, and getting adequate and quality sleep has many benefits to your well-being.
Interesting information about sleep that not everyone may know.
Did you know that there are natural sleep aids that are more effective than sleeping pills?
Please see below some exciting things you can try to support your sleep:
• Sip chamomile tea before bedtime.
• Apply Lavender or Lavender Peace oil to your big toe and massage it 30-60 minutes before bed; this will assist in falling asleep and having a deep sleep.
• Diffuse essential oils in your room.
• On your pillow, add a drop of essential oil.
• Have a warm bath with Epson salt and essential oil.
But that’s not all! This fantastic sleep hygiene routine can help improve the quality of your sleep even more: establish a consistent bedtime routine and avoid technology for at least 30-60 minutes before bedtime.
Sweet dreams!
Questions and Reflections:
- How do I feel in the morning when I wake up?
- How does lack of sleep affect my overall performance and well-being?
- What happens to my brain and body while I am sleeping?
- How does technology affect my sleep patterns, and what can we do to minimise the adverse effects?
- How much sleep do I need for my overall well-being?
- How does my choice of food and drink affect my sleep quality?
- How do I feel in the evening just before going to bed?
Top Quotes
“The best bridge between despair and hope is a good night’s sleep.” Matthew Walker
“Sleep is like the golden chain that binds our health and body together.” Thomas Dekker
“A good laugh and a long sleep are the best cures in the doctor’s book.” Irish Proverb
“Sleep is emotional first aid.” Matthew Walker
“The reason we can’t sleep at night are usually the same reasons we don’t truly live during the day.” Michael Xavier
“What is it like to fall asleep? What happens? Where do we go? Why don’t we remember? Since childhood most of us have wondered about the mystery of sleep.” Henry Reed
“Practice does not make perfect, it is a practice followed by a night of sleep, that leads to perfection.” Matthew Walker
Conclusion
Sleep is an essential part of life, promoting physical and mental wellness. It improves our immune, cardiovascular, and musculoskeletal systems, as well as our emotional stability, resilience to stress, focus, and learning. However, lack of sleep can cause mental and physical fatigue, anxiety, and reduced productivity. Therefore, it is crucial to prioritise quality sleep by following regular sleep patterns, stress management, winding down at night, and creating a sleep-conducive environment.
Ideally, most adults should aim to have between seven to nine hours of uninterrupted sleep each night. By prioritising sleep, we can support optimal rest and recovery, enhancing physical and mental well-being.
References: Why We Sleep by Matthew Walker, PhD
Other blogs of mine also talk about sleep, if interested check them out:
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A new blog on the 11th of June 2023 is about how to have a restful night's sleep each night! As mentioned above, the benefits of sleep, the next blog will explain how to get a good rest each evening.
Have an amazing week!
Cheers,
Mukti Santos
“Choose well the thoughts you think in bed, because what you feed your mind before sleep can affect the quality of your sleep.” Remez Sasson
Sweet Dreams
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