Sleep is a complex phenomenon that has been studied for over fifty years. Sleep scientists have conducted extensive research on the changes that occur in the brain waves and physiological functions during sleep.
Sleep is not a passive state as previously believed, but rather a highly active process during which the brain processes the day’s events and restores energy.
Understanding typical sleep patterns and factors that disrupt them is important for maintaining a balanced sleep schedule and overall health.
The Sleep-Wake Cycle
The sleep-wake cycle is a mechanism that determines the quality of your rest.
The sleep-wake cycle has two main phases –
- Slow-wave sleep (also known as deep sleep)
- REM sleep (REM stands for Rapid Eye Movement)
Slow-Wave Sleep
Slow-wave sleep is more challenging to wake up from because in this stage the body relaxes, respiration becomes more regular, blood pressure drops, and the brain becomes less sensitive to outside momenta. This stage is essential for the body’s rejuvenation and restoration. Specialists also think that during this phase, the immune system of the body is healed.
REM Sleep
The brain becomes active during the REM or Rapid Eye Movement stage. Our brain eliminates unnecessary information during this stage, and it improves our memory by linking recent experiences of the last 24 hours. In this REM stage, people experience dreams. Our body gets warmer, blood pressure rises, and our heart rate speeds up when we are in the REM state. Our body just barely moves in this state. The REM stage often happens three to five times per night in short periods.
The body physically starts breaking down without REM and slow-wave sleep. If we don’t get enough sleep, our immune system gets worse and our brain can’t function properly .
People who don’t get enough sleep face more health risks. Seizures, migraines, high blood pressure, and depressive symptoms – all get worse. Immunity becomes weakened, which raises the risk of diseases. Additionally, sleep affects metabolism. A person who is in good health can develop prediabetes after just one night of missing sleep.
Here are some tips to help you achieve better quality sleep:
Keep a Regular Sleep Schedule: Attempt to go to bed and wake up at the same times every day and weekends also. This makes it easier to regulate the biological clock in your body.
Establish a peaceful bedtime routine: Create a relaxing pre-sleep routine to tell your body it’s time to relax. This might include doing relaxation techniques, reading, or having a warm bath.
Create a comfortable sleeping environment: Make sure that your bedroom is cold, quiet, and dark. Purchase a cozy mattress and pillows.
Limit Your Screen Time: The blue light emitted by computers, tablets, and smartphones can disrupt your sleep. Avoid using electronic gadgets at least one hour before bedtime.
Limit Naps: If you need to nap, keep it short (20-30 minutes) and avoid napping too close to bedtime.
Sleep Posture: Maintaining good sleep posture is essential for achieving quality rest and preventing discomfort or pain. Here are some tips for maintaining proper sleep posture:
- Sleeping on your back is recommended for spinal alignment. Use a supportive pillow for your head and neck and place a small pillow or towel under your knees.
- If you prefer sleeping on your side, ensure your head and neck are aligned with your spine. For best alignment, place a pillow between your knees.
- The fetal position can be comfortable, but make sure your pillow supports your head and neck. To reduce stress on your neck and spine, avoid sleeping on your stomach.
- Replace pillows that have lost their shape or support.
In conclusion, prioritizing good sleep is fundamental to our overall well-being. It plays a vital role in physical health, mental clarity, and emotional stability. By adopting healthy sleep habits and maintaining proper sleep posture, we pave the way for a restorative night’s sleep that contributes to a healthier, more energized, and fulfilling life.
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Writer,
Plaban Dey,
Intern,Content Writing Department
YSSE.