THE SCIENCE OF SLEEP
Sleep. Are you getting enough of it? Do you wake feeling invigorated or … are you even more tired than when you went to bed! Between to toddlers and a not so well-behaved pug, I end up thinking a lot about sleep.
I’ve come to believe that sleep is not a luxury, but a vital component of overall health and wellbeing, the cornerstone if you will. Our bodies and minds desperately need rest and regeneration to function at their best. Unfortunately, many of us adults here in New Zealand and Australia are not getting enough sleep, which can have serious consequences for physical, mental, and emotional health.
According to recent data from the Sleep Health Foundation, 33-45% of adults in New Zealand and Australia experience some form of sleep deprivation or insomnia. Shocking isn’t it, and I would absolutely say that I’m often one of them. This stat is important and something that we should be thinking and talking about, because the fall out from constant sleep deprivation can lead to a host of health problems, from weight gain and cardiovascular disease to depression and anxiety. It will literally shape the way that we see the world. It will determine how we communicate with those around us. It will push us forward or hold us back.
So, why is sleep so important? During sleep, our bodies undergo a complex and intricate process of rest and restoration that is essential for our survival. Every night, when we go to bed we cycle through several different stages of sleep, each with its unique purpose and benefits.
Non-REM (NREM) sleep is divided into three stages that progress from light sleep (Stage 1) to deep sleep (Stages 3 and 4). In the initial stages of NREM sleep, our bodies and minds begin to unwind, and our breathing and heart rate slow down. As we move into deeper stages of NREM sleep, our muscles relax, and our brain waves slow down further, facilitating the restoration and repair of the body.
REM sleep, on the other hand, is characterized by rapid eye movements and vivid dreaming. During this stage of sleep, our brain activity becomes more active, and our muscles become temporarily paralyzed to prevent us from acting out our dreams. REM sleep is essential for emotional regulation, memory consolidation, and creativity.
Each stage of sleep is critical for different aspects of physical and mental health. NREM sleep is essential for tissue repair, hormone secretion, and strengthening the immune system. REM sleep is important for memory consolidation, emotional processing, and cognitive function.
Unfortunately, sleep deprivation can impair these critical functions and have a significant impact on our overall health and wellbeing. Chronic sleep deprivation can also lead to long-term health problems, such as an increased risk of obesity, diabetes, cardiovascular disease, and even premature death. We will often be aware of the fact that we’ve had a bad nights sleep, however we often aren’t willing to do too much about it - and if you have small children, it’s highly likely that it seems impossible to do anything about it. I will be the first to put my hand up for this.
Here at C.ME, we believe that prioritizing sleep is essential for optimal health and wellbeing. Here are some tips to help you get the restful and rejuvenating sleep your body needs:
Create a sleep-conducive environment by keeping your bedroom cool, dark, and quiet.
Establish a consistent sleep routine and stick to it, even on weekends.
Avoid consuming caffeine, alcohol, and nicotine close to bedtime.
Practice relaxation techniques before bed, such as meditation, deep breathing, or a warm bath.
Get regular exercise, but avoid intense activity close to bedtime.
By prioritizing your sleep and making small changes to your sleep habits, you can optimize your sleep quality and reap the many benefits that come with restful and rejuvenating sleep. I honestly believe that when you nourish your body with restful and rejuvenating sleep, you set the foundation for optimal health and wellbeing. So, make sleep a priority, and take a step towards a healthier, happier you!