Sleep is a crucial biological phase. Sleep researchers are continuing to make powerful, and even surprising, discoveries about the science of sleep. It wasn't long ago that sleep was described as a passively dormant body and brain state, in which little, if anything was occurring. But as it turns out, the various intricate and coordinated activities occurring during sleep are vital to life, affecting both your mental and physical health.
Your brain operates 24/7 without taking a break. While you're sleeping, there is a coordinated, systematized, and highly productive factory occurring deep within your brain and body whose entire function is to keep you healthy, energized, and alive.
Throughout sleep, we cycle (several times) through five stages, all of which are necessary for restorative sleep to occur.
These stages are divided as REM or Non-REM sleep, with REM standing for Rapid Eye Movement.
Stage 1 of Non-REM
Characterized by drowsiness and a light stage of sleep in which you can be awakened easily.
Stage 2 of Non-REM
Characterized by a light stage of sleep in which your heart rate and breathing slow, body temperature goes down, and eye movements either slow down or stop completely. Your brain and body are preparing for deep sleep, which is characterized by the next two stages.
Stage 3 of Non-REM
Characterized by a moderate to deep sleep in which brain waves and breathing slow down, and muscles relax.
Stage 4 of Non-REM
Characterized by the deepest stage of sleep in which waking up would be difficult.
Stage 5 REM
Approximately 90 minutes into your sleep cycle, REM will occur. It is the final stage where most of your dreaming will take place. Your eyes rapidly move behind the lids and breathing becomes shallow and rapid. Your blood pressure and heart rate also increase during REM sleep and your arms and legs become temporarily paralyzed prohibiting you from acting out your dreams.
The purpose of this stage is to stimulate sections of your brain that are required for memory and learning, and the storage of information.
Our modern world blurs the boundaries between day and night; between the diurnal and the nocturnal.
A staggering and growing number of sleep deprived and caffeine infused individuals is resulting in hormonal imbalances, compromised immune systems, and executive functioning fatigue.
While sleep research continues to expand and attract the attention of neuroscientists, it is still very much in its developing stages. The research, however, strongly supports that restorative sleep is vital for cognitive and academic success.
CHRONIC INTERRUPTED SLEEP
Of grave concern is the interruption of the sleep cycles in adolescents and young adults who are experiencing sleep deprivation in numbers never before seen. As high-school and college students return to campus, they are needing to adjust their sleep cycle from summer break to the pressure of back to school. Unfortunately, many will not be getting the minimum sleep required to allow them to successfully navigate and meet the demands of their day (and semester).
TO MAKE THE GRADE,
PRIORITIZE SLEEP!
The largest contributing factors to their sleep deprivation are their devices and round-the-clock access to the internet. Up all night searching the web, watching YouTube videos, interacting with peers, posting on social media, ordering food, and engaging in a plethora of other on-line activities, sleep has taken a backseat, creating a sleep bankruptcy that cannot be easily remedied through "getting enough sleep the next night."
THE BUILDING BLOCKS OF LEARNING
Sleep deprivation affects executive processes, such as attention, motivation, working and short-term memory, mood, and energy. These are paramount for academic success. Just attention and working memory alone can significantly compromise the absorption, processing, and retention of information if they are not operating at full capacity.
Both attention span and working memory, the brain's "scratch pad" or mental post-it notes, become easily compromised when tired, anxious, or distracted.
Other executive functions, such as decision making and critical reasoning, will also be affected if working memory is fatigued, as working memory also becomes engaged when attempting to draw on past experience in order to problem solve a current situation or predict a future outcome. This is necessary for cause-and-effect thinking.
Quality sleep is paramount for decision making. If struggling with a decision, remember the old adage: Sleep on it. Good sleep restores energy and mood. Your morning decision will be a much better one, because you're feeling much better, after a full night of restorative slumber.
Many are turning to medication for attentional challenges and overwhelming feelings of generalized anxiety when what their brains and bodies most need is restorative sleep.
To accelerate learning, and enhance energy and executive functioning, taking an inventory of overall sleep habits and making necessary changes will yield a return on investment more powerful than almost any other single lifestyle change. This will include establishing a consistent circadian rhythm by keeping to a stable bedtime and wake time routine, aiming for 7-9 hours of sleep per night. Going to bed before midnight yields greater benefits as it aligns better with our sleep-wake cycle.
HOW TO GET RESTORATIVE SLEEP
Your bedroom should be cool and dark, and free from distracting noise and devices. Some find white noise or background sounds of nature soothing.
Dim the lights and gradually remove yourself from screens and the lights emanating from devices and electronics.
Establish a relaxing bedtime routine. A nightly meditation practice can do wonders for stress management, and help you feel calm and serene. An evening practice of Yoga Nidra may help —> YOGA NIDRA
Attempt to go to bed and wake up at the same time each day.
Avoid consuming caffeinated beverages after noon and late night snacking.
If you are experiencing difficulties putting any of these tips into motion, then do not hesitate to discuss your concerns with your health care provider.
Conditions such as insomnia and other related sleep issues may require professional attention. If after consulting with your medical professional there is not a physical or medical basis for your challenges, then a referral to a cognitive-behavioral therapist skilled in sleep disorders, treatment, and intervention may help.
For younger teens, parental guidance may be needed in order to better understand sleep concerns and, in partnership, co-create a sleep plan.
The information presented in this blog is intended for general knowledge and is not a substitute for medical advice or treatment. As with most things in life, there isn't a magic pill or "cure-all" but there are strategies to help regain control of your life.
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