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A good night's sleep is essential to our overall well-being. During this time, our body and brain recover from the challenges of the day. In this blog, we discuss the important role of REM sleep in both physical and mental recovery, the interaction between sleep deprivation and stress, and why avoiding blue light, not exercising enough, limiting caffeine, cleaning up bedrooms, and taking moments of rest before bed are so important to improve your sleep quality. Read on and start enjoying a good night's sleep!
The REM Sleep: The "Maintenance" for Recovery
During sleep you go through several sleep stages, but REM (Rapid Eye Movement) sleep plays a key role in recovery. During this phase, your brain is working hard as you process emotions, strengthen memories and completely relax your body. REM sleep can be thought of as a "maintenance sleep" that allows for both physical and mental recovery.
Stress and Sleep: A Two-Way Relationship
Stress affects your sleep quality. Stress activates the production of cortisol, a stress hormone that keeps us alert. In fact, stress was intended from prehistoric times as a response to acute danger. This was once useful for acute danger, such as having to run from a bear, but not if you're worrying about a difficult meeting. Excessive cortisol reduces the production of melatonin, the sleep hormone, making falling asleep more difficult.
Conversely, lack of sleep also increases stress. When we sleep too little, our emotional regulation becomes impaired and our ability to recover decreases. This leads to an increase in stress sensitivity, which can create a vicious cycle. Prolonged sleep deprivation increases the levels of stress hormones and affects concentration, memory and decision-making.
Stress hormones put the focus entirely on " surviving," at the expense of the normal functioning of internal organs, which as a result receive less attention. This can lead to poor hydration. So drinking enough water is very important. It is also advisable to limit the intake of sugars because cortisol, the stress hormone in the blood, increases cravings for sugar, while sugar intake can actually stimulate cortisol production. Therefore, it is important for your own well-being to avoid sugars and drink plenty of water when experiencing stress! And don't forget to also deal with the stressors themselves!
Tips for Better Sleep Quality
Exercise Wisely:
Intensive physical activity can raise your body temperature and heart rate, making it harder to fall asleep. Additionally, it triggers the release of adrenaline, keeping you alert. It also slows down the production of melatonin. Therefore, avoid intensive activities at least 2-3 hours before bedtime.
Caffeine Control:
Caffeine is a stimulant that enhances alertness and remains in your system for a long time. It can take up to 6 hours for half of the caffeine to be out of your system. Avoid caffeine-containing beverages at least 6 hours before bedtime.
Limit Screen Time:
Steer clear of electronic screens like smartphones, tablets, and televisions at least 1 to 2 hours before bedtime as the blue light disrupts melatonin production, making it harder to fall asleep. Consider using 'night mode' apps or settings for reduced blue light exposure if you still want to read or use a screen in the evening. Or even better... read a book ;-)
Daily Moments of Rest:
Your night's sleep reflects your day. Therefore, plan sufficient moments of rest during the day. Take short breathing exercises between work or go out in the sun for a brief moment. Clear your mind and recharge for the rest of the day.
Make Your Bedroom a Sleep Sanctuary:
Aim for at least 7-9 hours of sleep. If you find yourself worrying at night, step out of the room and jot down your thoughts. Writing them down can help relieve your mind, and you can revisit them the next day. Additionally, keep your bedroom clean and organized and ensure a comfortable bed in a calm environment. A tidy house is a tidy mind!
Relax Before Bed:
Consider practicing meditation or breathing exercises before sleep to calm your nervous system and mind. I'll share two techniques that you can easily practice yourself:
4-7-8 Breathing:
Place the tip of your tongue gently against your palate and inhale through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. Repeat this four times to slow down your breathing and heart rate, calming your nervous system.
Counting Breaths:
Count each inhalation and exhalation. For example, "one" on inhalation, "two" on exhalation. Continue until you reach ten, then start over. If your thoughts wander, kindly bring your attention back to counting.
To Conclude
So a good night's sleep is vital for recovery. I encourage you to implement the above strategies if you wish to enhance your sleep quality. This way, you'll not only feel happier, healthier, sharper, and more productive but also avoid mistaking your face cream for toothpaste ever again!
