There is a reason why people suggest “go to sleep and when you wake up you will know” before making an important decision.
Sleep is essential for the proper functioning of the brain. “Bad” sleep could affect overall mental and physical health – even hunger or fertility.
Think about how many reasons we have for not having a quality sleep: screens, afternoon coffees, night outs.
Why is sleep so important for overall health? What are the four stages of sleep (and why do you have to achieve them all)? And what does it take to feel really good about your sleep?
So is sleep really that important?
You know it is. It is a fact that depression and sleep problems often go hand in hand, with depression making it difficult to sleep and, consequently, lack of sleep exacerbating depression. A number of sleep problems are related to depression, such as insomnia and obstructive sleep apnea. And in terms of physical health, insufficient sleep can put the body at greater risk for cardiovascular disease and diabetes. It can even affect the production of hormones, affecting fertility and craving for food.
Stages of sleep: what are they?
You probably already know REM. There are also N1, N2 and N3. Each one serves a unique function for the body and the brain. If you sleep the recommended seven to nine hours, you go through all the stages several times during the night.
N1. You need it to go to sleep. This is where the process of slowing down breathing and relaxing muscles begins. When you start sleeping and feel small contractions, this is called a sleep jerk. It tends to happen during N1.
N2 άζ You need it because it slows down body temperature and heart rate for deep sleep. At this stage you spend most of your time sleeping.
N3 σαι You need it for the body to be able to heal physically. This means tissue repair, cell regeneration and disease control. Aka beauty sleep. This is the stage where you sleep deeper, something that is necessary to feel energized the next day.
REM. There is a good chance you will process emotions and store memories at this stage. In other words, this is the sleep we mean by suggesting “sleep and when you wake up you will know” when we are tormented by a problem. It is the point where the brain is most active and dreaming. Muscles are temporarily paralyzed – this is why you do not do what you do in your dreams. If you feel that you do not remember most of your dreams, there is a reason. Some neurons that are triggered during REM can help the brain forget new information. Basically, this is to save space for more important things.
So how do I get a deep sleep?
Make sure you only go to bed for sleep (or sexual activity). Working in bed, watching TV, eating or scrolling – are forbidden. These habits gradually lead to “dependent insomnia”: that is, when “going to bed” makes you feel more awake than tired.
Do not go to bed until you are drowsy. If you do not fall asleep, you will end up spinning and you will make it more difficult for your body to connect “bed” and sleep.
Get your body ready for sleep. Take 15 to 30 minutes to relax. This means turning off the electronics, practicing deep breathing and trying what is called progressive muscle relaxation. Meditation and mindfulness applications could also help.
What prevents good sleep?
Caffeine: Studies show that drinking coffee four to six hours before bedtime could limit time in the sleep stages. Caffeine is metabolized, blocking receptors in the brain that are supposed to receive the sleep-promoting compound adenosine. Tea and chocolate also contain caffeine.
Alcohol: Although it can get you to bed faster, it could be a hindrance to sleep deeply. And later your sleep can be interrupted by the 10 times you wake up to the toilet since alcohol is a diuretic. Drink your drink 2-3 before going to bed.
Medications: Some prescription and over-the-counter medications can affect sleep. Chemicals affect everyone in different ways, but everything from antidepressants to asthma medications and heart medications can affect the quality of sleep.
Sleep Disorders: Some of the major types include Restless Legs Syndrome, Circadian Rhythm Disorders (like jet lag but for longer) and narcolepsy (when you can not stay awake during the day).
Eventually “I will sleep when I die” is no longer popular. We need enough sleep to stay alive, healthy and energetic the next day.
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