A Well-rested Body Is a Well-rested Mind

Sleep is a necessary function that helps your body and mind to replenish, leaving you refreshed and aware when you wake up. Healthy sleep also helps the body stay healthy and avoid ailments. The brain cannot function effectively without adequate sleep. This can hinder your ability to think effectively and process memories. Most adults need at least seven hours of sleep per night.  

Children and teenagers require significantly more sleep, especially those under the age of five. Work schedules, daily worries, a noisy bedroom environment, and medical issues can all prohibit us from getting adequate sleep. A balanced diet and excellent living choices can help maintain an adequate amount of sleep each night, but for some, chronic lack of sleep may be the first indicator of a sleep problem.  

Getting adequate sleep may help prevent a variety of health problems, including heart disease and depression. Our societies do not always value the need of adequate sleep. However, it is critical that people make a concerted effort to get enough sleep on a regular basis. The following are some of the numerous advantages that Sirwiss-affiliated health practitioners identify with receiving a good night’s sleep. 

What is Sleep? 

The past half-century of sleep science has uncovered a wealth of information regarding the nature of sleep and its associated brain and physiological processes. Although most of us have some concept of sleep, pinning down the precise nature of this enigmatic phenomenon remains a challenge.  

It would be impossible to conduct a thorough analysis of our own sleep. Furthermore, the changes in brain and body activities that occur during sleep are not easily observed from the outside, making it difficult to draw any conclusions from seeing the sleep of others. In-depth research into these alterations has led sleep experts to define sleep in terms of certain patterns of brain waves and other physiological processes.  

In contrast to popular belief, sleep is not a restful, passive condition but rather a dynamic process during which the events of the day are processed and one’s vitality is recovered. The significance of normal sleep patterns and the many causes that might cause disruptions to them are in discussion. 

Stages of Sleep 

There are four distinct phases of sleep that our bodies go through after we’ve fallen asleep. The first three stages are classified as NREM sleep, whereas the fourth and final stage is classified as REM sleep. 

1. Stage 1 NREM: This is the time when you’re in between being awake and asleep, and you’re only sleeping lightly. Your brain waves, which are more rapid when you are awake, begin to slow down when your muscles relax and your heart rate, breathing, and eye movements all decrease. The first phase usually lasts a few minutes. 

2. Stage 2 NREM: The second stage of non-rapid eye movement (NREM) sleep is characterized by deeper slumber as the heart rate, breathing rate, and muscle tension all continue to decrease. Your body temperature will drop, and your eyes will stop moving. The electrical activity of the brain is also rather sluggish, with the exception of a few transient bursts of higher frequency. Among the four stages of sleep, stage 2 usually lasts the longest. 

3. Stage 3 NREM: This phase is crucial to waking up the next day feeling rested and ready to go. Muscles, heart rate, and brainwave activity all drop to their lowest possible levels, and deep relaxation sets in. This phase will begin at a somewhat lengthy length and gradually shorten throughout the night. 

4. REM: Once you’ve been asleep for roughly 90 minutes, you’ll enter the first REM period. Your eyes, as the name implies, will dart rapidly in and out from behind your eyelids. The rate at which you breathe, your heart rate, and your blood pressure will all begin to rise. The paralysis of your arms and legs during rapid eye movement (REM) sleep is thought to be a protective mechanism against enacting your dreams by physical means. Each REM sleep cycle gets longer as the night goes on. REM sleep has been linked to memory consolidation in numerous studies, according to the National Center for Biotechnology Information. As you become older, your REM stage will shorten, and you’ll wind up spending more time in the other, less restful stages of sleep. 

The night will continue in cycles of these four phases until you awake. Each cycle typically lasts between 90 and 120 minutes. The Merck Manual has expanded from its original 1899 publication as a compact reference book for doctors and pharmacists into one of the most comprehensive medical resources for both professionals and laypeople. About 75% – 80% of each sleep cycle is made up of NREM sleep. Even if you wake up briefly in the middle of the night, you could not recall it the next day. The “W” stages are those times when this occurs. 

The Importance of Getting Enough Sleep 

Most individuals need at least seven hours of sleep per night to maintain healthy levels of cognition and behavior. Not getting enough shut-eye might have serious consequences. Sleep deprivation has been linked to memory and concentration problems, slower reaction times, and even mood swings, according to some research. 

It has also been hypothesized that humans can build up some form of tolerance to prolonged sleep loss. They may not realize they have a problem because less sleep seems normal to them, but their brains and bodies are still struggling. Furthermore, research has connected sleep deprivation to an increased danger of developing a variety of illnesses. Conditions like obesity, type 2 diabetes, high blood pressure, cardiovascular disease, stroke, psychological distress, and premature death are all in this category. 

Adults who do not get the recommended seven to nine hours of sleep every night can improve their sleep and lifestyle to achieve this goal.  

The following are some examples: 

1. Establish a realistic bedtime and stick to it every night, even on the weekends. 

2. Maintain comfortable temperature settings and low light levels in your bedroom. 

3. Keep a comfortable sleep environment by ensuring you have the best mattress, best pillows, and best sheets for your sleep preferences and body type. 

4. Consider a “screen ban” on televisions, computers and tablets, cell phones, and other electronic devices in your bedroom. 

5. Abstain from caffeine, alcohol, and large meals in the hours leading up to bedtime. 

6. Refrain from using tobacco at any time of day or night. 

7. Exercise during the day; this can help you wind down in the evening and prepare for sleep. 

How Much Sleep Do We Need? 

Everyone has different sleep requirements as they become older. Generally speaking, the amount of sleep a person needs decreases with age.  

This is how the experts see it breaking down: 

1. Newborns (0–3 months): 14–17 hours 

2. Infants (4–12 months): 12–16 hours 

3. Toddler (1–2 years): 11–14 hours 

4. Preschool (3–5 years): 10–13 hours 

5. School age (6–12 years): 9–12 hours 

6. Teen (13–18 years): 8–10 hours 

7. Adult (18–60 years): 7-plus hours 

8. Adult (61–64 years): 7–9 hours 

9. Adult (65+ years): 7–8 hours 

Tips for Improving Sleep 

The quality of one’s sleep can be enhanced by doing the following: 

1. Avoiding sleeping in when you have had enough sleep. 

2. Going to bed around the same time each night. 

3. Spending more time outside and being more active during the day. 

4. Reducing stress through exercise, therapy, or other means. 

Proper Sleeping Positions for a Good Night’s Sleep 

There are perks to sleeping in a variety of positions. Altering your body’s position might be helpful for relieving discomfort caused by pain or other medical issues. Changing your normal sleeping posture can be beneficial, but it may take more than one night to achieve. You may find that you sleep better once you’ve trained yourself to sleep in a new posture. But if you feel uneasy about doing so, there’s no need to worry.  

To maximize the benefits of your preferred sleeping posture, try making some adjustments. The quality of your sleep may change depending on the posture in which you sleep. Keeping a journal for a few weeks will help you figure out what routine gives you the best night’s sleep.  

1. Fetal Position  

Sleeping on one’s side with the legs curled up toward the torso is the fetal posture. For good reason, it’s the most common way to get some shut-eye. Sleeping in the fetal position is beneficial for many reasons, including easing back pain and preventing pregnancy-related snoring. However, there are a few drawbacks to sleeping in the fetal position. Keep your shoulders and upper back relaxed; otherwise, you may find it difficult to take full, deep breaths as you sleep. It’s possible that sleeping in the fetal position could aggravate existing joint discomfort or stiffness.  

2. Sleeping on Your Side  

While lying on your side is quite similar to the fetal position, your legs are not tucked up against your body. Sleeping on your side, like the fetal position, has many health benefits. As an added bonus, it also aids digestion and may lessen heartburn. Despite these advantages, sleeping on your side isn’t necessarily the optimal position for everyone. It can lead to shoulder stiffness and, in some cases, jaw tightness on the affected side. If you suffer from low back pain, try placing a pillow between your legs at night.  

Is there a better side to sleep on?  

The health benefits of sleeping on your left side as opposed to your right have not been conclusively shown. Ten people participated in a modest, two-day study conducted several years ago. On day 1, after consuming a high-fat lunch, individuals slept on their right side. On the second try, they went for the left. Sleeping on one’s left rather than their right may alleviate acid reflux and heartburn, as was revealed by the study’s authors. If you’re having trouble maintaining regular bowel motions, trying sleeping on your left side. The ileocecal valve, located in the lower right abdominal quadrant, allows waste to pass from the small intestine to the large intestine. It has been suggested that sleeping on one’s left side can aid waste movement through the ileocecal valve.  

3. Lying on your stomach  

Lying on one’s stomach while sleeping is not the most comfortable position. The position helps with snoring and sleep apnea, but that’s about all. Stomach sleeping, unfortunately, is linked to increased risk of back and neck problems. It’s possible that your aches and fatigue are the result of the extra stress that this puts on your muscles and joints. If you’re experiencing back pain, try placing a pillow beneath your lower belly.  

4. Flat on your back  

The healthiest sleeping position is on one’s back. It helps keep your spine safe and can even ease pain in your hips and knees. When you sleep on your back, gravity helps you keep your body in a straight line along your spine. This can relieve strain on your spine and body as a whole. If your back has a natural curve, placing a pillow between your knees can assist maintain that curve. Additionally, if you’re concerned about preventing wrinkles in your face, sleeping on your back is the best option. Sleeping on your back might be problematic for people who snore or have sleep apnea. Back pain sufferers should take extra precautions to ensure their comfort and safety. 

In spite of its importance to one’s health and well-being, sleep is frequently disregarded. Sleep is crucial because it allows the body to rest and recover so that it can function properly the following day. Inadequate sleep has been linked to an increased risk of obesity, cardiovascular disease, and a lengthened recovery time from sickness.