“Sleep is probably the single most effective thing you can do to reset your body and health” – Dr. Matthew Walker
Why do we sleep? Why is it that we spend nearly one-third of our lives sleeping? From an evolutionary standpoint, sleep would be counter-productive for the survival of our species and sleeping such long hours through the night would make us vulnerable to predation.
As it turns out, sleep is our lifeline and is one of the most fascinating mysteries to learn about. In this article, we’ll talk about the two main stages of sleep, how the brain paralyzes the body so that we can dream safely, how substances affect the quality of sleep, and simple habits and gadgets that will make you sleep and recover better.
Why Do We Sleep?
Sleep is a life-support system, it is essential to us. It helps us physically heal, recover from illness, deal with stress and trauma and it hardwires memories into our brains.
In Mathew Walker’s book, “Why We Sleep”, he explains how when we sleep after a bout of learning, we essentially hit the “save” button on our memories and harden those facts within the brain. Not only does sleep help after learning but we need it before learning too. Without sleep, the memory circuits of the brain get “water-logged” with information and can’t store any new information. So the sleep we get before learning clears space for more learning to occur.
Sleep is separated into two main types: rapid eye movement (REM) sleep and non-REM deep sleep. And this is true for all mammals and avian species.
Non-REM Deep Sleep
The first half of the night is dominated by non-REM (non-rapid eye movement) deep sleep which is a state of mind that can only occur during this time. This form of deep sleep is when memories are saved and stored in our brains.
There are four stages of this sleep cycle starting at a light cycle and progressing into deep sleep cycles.
During the initial cycles, your body winds down and prepares to heal physically, and emotionally, recover from illness and trauma, and boost the immune system.
Rapid Eye Movement (REM) Sleep
REM sleep bolsters learning and memory. REM sleep affects your mood, memory, and learning efficiency.
REM sleep is the sleep phase closest to wakefulness, and where most of our dreaming occurs. This stage of sleep is crucial for newborns as it is thought to be associated with helping them form mature synaptic connections. While scientists are uncertain about the exact reason for dreams, they speculate that it is how our brains process emotions.
What Are Synaptic Connections?
The places where neurons connect and communicate with each other are called synapses. Each neuron has anywhere between a few to hundreds of thousands of synaptic connections.
In REM sleep the brain paralyzes the body so the mind can dream safely without the body taking action. Just before entering REM sleep, the brainstem sends a signal down the spinal cord and locks the voluntary muscles of the body in paralysis.
Things To Consider If You Want To Sleep Better
If you want to practice optimizing your sleep to get a better night’s rest and feel more energized throughout the day, you should listen to what the experts in the field are saying and they all seem to agree on these ideas.
Light Exposure
Dim the lights and let your body recognize that it’s time to wind down so that you can begin to naturally prepare for sleep. Alternatively, in the first half of the day, get at least 30-40 minutes of direct sunlight because there is good evidence that morning exposure to daylight helps you sleep better.
Caffeine
If you can wait 90 minutes before having your first cup of coffee, you’ll benefit from natural signals that wake up your body and you’ll feel better throughout the day. It’s also recommended to not have any caffeine within 8-10 hours from the time you would like to sleep.
Alcohol
A lot of people think that having a nightcap before bed helps them sleep or that they have a great sleep after a long night out of drinking. This is a problem. Alcohol is a sedative but not a sleep aid, meaning you lose consciousness quicker but you are not achieving quality sleep. Alcohol is a potent REM blocker and even one glass of wine before bed will affect your REM sleep cycle.
Tools And Gadgets That Can Help You Sleep Better
If you’re someone who loves to know what’s going on with your body, to track the data, analyze and make adjustments to your patterns based on the data then there are a lot of great tools at your disposal. Some of our favourites include:
Best Watch For Sleep and Performance Tracking
The Garmin Vivofit 5 is hands down one of the best watches on the market that allows you to tune into your health and wellness.
Best Sleek And Comfortable Sleep Tool
For a product that fits seamlessly into your life, all day and night, then check out the Oura Ring whose majority of members report an improvement in their sleep quality.
Best Bed Temperature Regulator
Sleeping at the optimal temperature is going to improve your sleep dramatically which is why we recommend the heating and cooling products for any bed by 8 Sleep.
With modern technology, you’re able to tune into your body more than ever before. Take advantage of these products and see how they can contribute to more control over your life. If you’re looking for habits you can work on without spending any money on your sleep routine then check out this list provided by the author of “Why We Sleep”.
Matthew Walker’s 11 Tips for Improving Sleep Quality
Without spending a dime, you can take control of your sleep cycle and do what it takes to rest well and feel better.
- Find a routine. Your body’s internal clock follows a specific sleep-wake cycle.
- Cut the late-night cardio. Aim to finish heavy exercise 2-3 hours before bed.
- Reduce caffeine and nicotine consumption.
- Tamp down on the alcohol. Alcohol robs you of REM sleep.
- Eat light at night.
- Talk to your doctor about your medication schedule to accommodate sleep goals.
- Leave time to unwind. Create a relaxing routine before bed like meditating.
- Baths can help you feel sleepier and more relaxed.
- Check your devices at the door and keep your phone and laptop out of your room.
- Get some sun and turn the lights down before bedtime.
- Avoid lying in bed for too long, the recommendation is 25-30 minutes.
Sleeping Soundly, Living Fully: The Key to Your Well-Being
In the mysterious realm of sleep, we find the key to a healthier, more vibrant life. As Dr. Matthew Walker reminds us, “Sleep is probably the single most effective thing you can do to reset your body and health.” By understanding the intricacies of sleep and embracing simple habits and tools, we can awaken each day with renewed energy and clarity. So, if you’ve made it to the end of this article, take a nap so that the information sinks in. Sweet dreams!
