We have answers to your frequently asked sleep questions!

From: Relax The Back - Thursday Aug 26,2021 09:00 am

SLEEP RECLINERS MASSAGE OFFICE

image of a woman sleeping on adjustable bed "The Science of Sleep: What Happens During Sleep""

Sleep is vital to our survival. It promotes healing, encourages muscle growth and prevents disease. Improving your sleep is a way to extend longevity and take your health from average to excellent.

Understanding how sleep works and what our brain experiences while asleep can inspire us to prioritize rest and take our sleep quality to the next level.

Understanding the Brain’s Sleep Cycle

Sleep is not a static state. During sleep, the brain undergoes multiple cycles of different stages of activity.

Here are some facts about the brain’s sleep cycle:

There are two types of sleep 一 REM (rapid eye movement) and non-REM sleep
The brain experiences 4-6 sleep cycles per night
A single sleep cycle is composed of four stages
Each sleep cycle lasts 90 minutes
How long each stage lasts depends on the cycle 一 early cycles are shorter and late cycles are longer
Each stage represents a different wavelength or level of activity in the brain

The four stages of the sleep cycle are:

Non-REM 1: Lasting roughly five minutes, non-REM 1 is the stage when you first doze off, and your body begins to relax.
Non-REM 2: To prepare your body for deeper sleep, your brain eases into the non-REM 2 state, where your heart rate and breathing slow and your body temperature drops. Eye movement also stops.
Non-REM 3: Also called deep sleep, non-REM 3 is the most restorative stage of sleep, where your brain produces slow delta waves that send your body into deep relaxation. Deep sleep is critical for healing the body and contributing to certain brain functions. It’s even associated with boosting the immune system.
REM: Rapid eye movement sleep is the brain’s most active sleep state. While in REM, your muscles are temporarily paralyzed, and you may experience vivid and intense dreams. Getting enough REM sleep is critical for creativity, learning and memory.

3 Reasons Why We Need Sleep

Scientists have three main theories about why we need sleep:

1. Physical Restoration:
During sleep, the body physically restores itself by shutting down so healing can take place. Not only does your body repair damaged tissues during sleep, but it also grows stronger by upping the release of human growth hormone (HGH) 一 the protein responsible for building muscle, increasing bone density and regulating your metabolism.

Sleep also provides your body with an opportunity to conserve energy so you have more of it for the next day.

2. Waste Elimination:
Throughout the day, your body accumulates toxic byproducts that need to be eliminated.

During sleep, your brain activates its glymphatic system 一 the network that clears away toxins from the central nervous system. One of the most important toxins the brain discards during sleep is beta-amyloid 一 the protein that, when overly abundant in the brain, is linked to Alzheimer’s disease.

3. Memory Consolidation:
The brain’s process for building memories, called memory consolidation, largely takes place during sleep. While resting, your brain processes what you learned from the day, parsing through your experiences and deciding which information to store where.

Sleep deprivation makes it difficult to recall memories or access information you need, including basic coordination skills like driving a car.

Optimize Your Sleep Cycle with Healthy Sleep Hygiene Habits

Sleep hygiene refers to the behaviors that promote vs. prevent sleep. To develop good sleep hygiene, it’s important to recognize how our habits contribute to how well we sleep.

Some examples of habits that affect the sleep cycle include:

Sleep-wake schedule 一 Going to bed and waking up at the same time each day synchronizes your daily schedule with your circadian rhythm, which is your internal clock.
Caffeine and alcohol 一 Limiting both substances throughout the day and not consuming them before bed prevents sleep disturbances.
Dinner time 一 Eating your last meal several hours before bed gives your body enough time to digest before sleep.
Daytime naps 一 Napping for no more than 30 minutes during the day prevents delaying your bedtime that night.

Adjusting just one or two of the above habits can lead to an improvement in your sleep quality and overall well-being.

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