How to Sleep Well
Why Do We Need Sleep?
Sleep provides a necessary time for the body to rest and recover. While it may seem like you you are just peacefully asleep, the body is actually hard at work! Sleep is necessary for the body to maintain physical and emotional wellbeing.
Functions of Sleep
Memory Consolidation: During sleep, especially in the deep stages and REM, the brain processes information gathered throughout the day. New information is processed and stored as memories, creativity is boosted, and we are able to have better emotional processing.
Physical Repair: Muscle repair occurs, cell regeneration is amplified, and glycogen (the main energy source of the body) is replenished during sleep.
Immune Support: The immune system is strengthened during sleep by producing more immune-fighting proteins.
Brain Detoxification: During sleep, the glymphatic system (the brain’s detoxification system) is hard at work removing waste products from the brain. Accumulated toxin in the brain can contribute to diseases like Alzheimers
Why is Sleep So Important?
Sleep is one of the most critical aspects of health. Getting less optimal sleep, especially when it’s chronic, can have serious impacts on our health.
The Impact of Sleep Deprivation:
Cognitive Impairment: memory issues, difficulty concentrating, reduced problem solving abilities
Physical Health Issues: increased risk of heart disease, diabetes, weakened immune function
Emotional Dysregulation: higher likelihood of mood disorders such as anxiety and depression
Chronic Fatigue & Burnout: increased likelihood of burnout, decreased productivity
Get Better Sleep
Creating healthy sleep habits can make a dramatic impact on your overall health. In this lesson, we will go over tools and habits you can implement to increase your sleep quality.
Strategies for Building Healthy Sleep
Maintain a Consistent Sleep Schedule: One of the most effective ways to regulate your sleep is going to bed and waking up at the same time every day – even on weekends. This will help regulate your body’s internal clock, your circadian rhythm.
Avoid Napping: Napping can disrupt our ability to sleep at night. If you do need to nap, keep it under 20 minutes.
Try to Go to Bed Before 10:30 pm: This tends to be the time our bodies are highest with melatonin (what helps us fall asleep) and lowest with cortisol (what wakes us up). Going to bed later can be challenging with reduced melatonin and increased cortisol.
Avoid Screens: Electronic devices, such as phones and TVs, emit blue light which can disrupt melatonin production. It can trick our eyes into thinking it is daytime instead of night.
Create a Dark and Quiet Place: Use blackout curtains, noise machines, ear plugs or eye masks to create a dark and quiet place that supports less stimulus.
Keep a Cool Temperature: The ideal temperature for sleep is cooler – 60-67F. Turn the temperature down or open a window if the outside air is cool.
Balance Blood Sugar: Often restless sleep is caused by dips in blood sugar overnight. If you are experiencing restless sleep, try having a small spoonful of a nut butter or coconut oil before bed. A significant fat source can keep blood sugar stable for a long period of time.
