Sleep, sacred sleep.
We have long been told that we need a good night’s rest. And our bodies (and brains) certainly let us know when we haven’t had one. As we get older, sleep is often used as one way of measuring our overall health which is partly because of the vast impact that regular sleep can have on so many aspects of our day to day functioning…our ability to concentrate, to communicate effectively, to think clearly, to move our bodies strongly and to balance our mood. Is there any process in the body or any operation of the mind that isn’t remarkably improved with sleep or significantly impaired when you don’t get enough?
Science says no.
But despite the incredible benefits we have all experienced from a good night’s rest, so many questions remain about sleep. What happens when I sleep? What are the different levels of sleep? How can I sleep better?
When we sleep, a natural (and essential) detoxification of the brain takes place. Through the day, there is a buildup of metabolic waste and by-product, the result of all the processes that our brains engage in. But that by-product and waste material is toxic and if it isn’t flushed away, the buildup can lead to cognitive decline, brain fog and physical fatigue and impairment. When the body enters deep sleep, this sewage system of the brain is activated, clearing away this toxic buildup. The buildup of by-product has been linked to a number of chronic illnesses, including Alzheimer’s, thereby emphasizing the integral role of sleep in both short- and long-term health.
When we sleep, we move through different cycles and rhythms. Cycles last about 90 minutes and within that, we move from light to deep to REM (rapid eye movement) sleep. Each sleep stage is essential for different aspects of health. During light sleep, the initial stages of sleep, the body is in maintenance mode and works to regulate metabolism, process emotions and memories. Deep sleep involves physical repair and rebuilding and is the stage where healing occurs, where growth hormone is released, and the immune system is strengthened. During REM sleep, your brain is active, though your body is essentially inactive. This is where dreaming occurs, where the brain processes additional emotions and memories, and protein synthesis is at its peak to ensure that the body’s processes are working well.
All sleep stages are important because the functions are all so different. While we move between light, deep and REM sleep in 90 minutes cycles, the proportions of time spent in each change through the night. The first half of the night, especially those hours before midnight, are where the most deep sleep will be accumulated. REM sleep occurs primarily in the second half of the night, which is why we are often woken out of a dream state to the sound of an alarm.
Despite all the life sustaining benefits of sleep, so many people struggle to enjoy a deeply restful night. Here are a few tips to try to support sleep:
Stay regular. Our bodies crave rhythm and routine and our sleep-wake cycles are dependent on it. Try to go to sleep and wake up at roughly the same time each day, even if it is a weekend.
Dim the lights at night. Melatonin is a natural sleep hormone produced by the brain when our eyes are exposed to darkness. About an hour prior to bedtime, be sure to dim the lights to encourage this natural release.
Avoid screens. Blue lights emitted by screens are stimulating to the brain. Use a blue light blocker, or better yet, avoid screens for about an hour before bedtime.
Cool it down. A very dark, cool room helps to support a good night’s rest. Cooling the body’s temperature promotes sleepiness to the brain and muscles.
Engage in quiet behaviours like journaling and meditation. These help to move the body into a parasympathetic state (rest & digest), clear the mind and promote relaxation.
If you suffer from insomnia, there are lots of things that can help. Gentle movement, acupuncture, supplements, and herbs can all play a tremendous role in supporting long-term sleep.
There is also a certain type of meditation which can be especially helpful. Yoga Nidra (translating to yogic sleep) is a yogic practice designed to support the body with sleep by sequentially moving through a body scan. The process calms the nervous system and prepares the body and mind for sleep.
As part of The Hub Life’s free trial (and full movement library), we have given you access to an audio recording we created of a Yoga Nidra practice. We recommend setting yourself up for sleep in your bed and listening from there. Hopefully you won’t even hear the end!
CLICK HERE to sign up for your free trial of The Hub Life to access the recording.
