Many of us have a love–hate relationship with sleep. It can be delicious when we’re exhausted. But having to sacrifice so much time just to lie there with the worries of the day circling your head until you finally, hopefully drift off can make sleep seem more like a burden.
If we manage to get the recommended eight hours a night, we devote a third of our lives to sleep. But this precious time also competes with endless temptations beckoning us to leave the lights on and stay up late.
“It was truly horrific,” Piskova said. “Thanks to this, however, I have learned quite a bit about maintaining proper sleep hygiene.”
Part of Piskova’s appreciation for sleep came from learning about what it does for her body. She discovered that, despite being such a sedentary activity, sleep takes care of a lot of important business.
“The body undergoes deep maintenance work, rebuilding muscles, and sorting through experiences,” she said. “These processes can only occur in such depth while we are asleep.”
How much is too much, and how late is too late? That depends on you.
“The half-life of caffeine (the time it takes for half of this substance to be eliminated from the body) is typically between five and six hours, but for some people it can be as long as nine hours,” Branin said. “Levels of 100mg and above of caffeine prevent the action of adenosine to produce tiredness. So if you are someone who metabolizes caffeine slowly, the cut-off time should be in the morning, and the caffeine content should be low.”
Another factor that often interferes with sleep quality is the drugs we take to fall asleep. Branin says that alcohol and benzodiazepines (medications often prescribed for insomnia) can interfere with a deep stage of the sleep cycle called REM sleep. The acronym stands for rapid eye movement—one of the physical characteristics of this special sleep stage.
Rest and Regeneration
One contributing aspect to sleep loss is that we like to brag about being busy. In most social circles, there is more cultural currency in talking about how much we are doing than how much we are sleeping.Hearing talk about how little sleep others get might make you feel lazy in comparison. But Piksova says it’s not a competition. It’s about regeneration.
“Every person is different,” Piskova said. “I myself can function at full capacity with exactly eight hours, but my friend Anna is a hyperactive ball of energy with only six hours of sleep.”
“During deep sleep, all the good stuff of body restoration occurs. It does most of its repairs and growth during this stage also,” Piper said. “Have you ever known someone that routinely goes to bed really late, how tired and aged their face looks? That is because the repair that normally happens is shortened.”
It was once thought that dreaming only occurred in REM sleep, but recent research finds that we may dream at any stage of sleep. However, REM is when we have our most intense and vivid dreams. It may seem like we’re just lying there, but during REM, the brain is just as active as someone who is awake. Piper describes it as a firmware update for a computer.
“During this time, memories are consolidated. Short-term memories move to long term, and more abstract thinking and connections happen,” he said. “You know the saying, before making a decision, to sleep on it? That’s why. Your brain processes and analyzes it even while you are sleeping.
And it isn’t just the duration and type of sleep that matters, but also the time.
Our mind and body prefer to cycle through the deeper stages of sleep in the dark of night. Piper says those who try to accomplish this cycle during the day are forced to work against the body’s natural biological clock.
Overcoming Sleep Obstacles
Once we realize the importance of getting enough sleep, how can we ensure our sleep hours are truly rejuvenating?Light is another factor that can influence our sleep quality. Gonzalez says natural light and dark cycles are imperative for the balance of our biological clock.
“This helps coordinate body physiology and immune function. Unfortunately, these delicate mechanisms are easily disrupted by artificial light,” he said.
“How man-made EMFs may influence the pineal gland is still unsolved. The pineal gland is likely to sense EMFs as light but, as a consequence, may decrease the melatonin production,” researchers state.
To avoid this unseen source of pineal stimulation, Gonzalez recommends sleeping with your phone in airplane mode, and kept at a distance from your body. Plus, turn the Wi-Fi off. You don’t need it when you’re sleeping anyway.
“Get up, leave the bedroom, and do something that doesn’t require too much physical or mental energy, such as reading, listening to an audio book, working on a puzzle, writing in a journal, or working on a hobby,” DeLuca said.
Like eating healthy and getting enough exercise, sleep hygiene works best with consistency. The more you can make your bedroom environment and nighttime routine conducive to sleep, the more truly rejuvenative hours you’ll have each night.
“A critical component to a better night’s sleep is to make sure that your brain is conditioned to associate your bed as a place for rest and sleep,” DeLuca said. “When getting into bed, make a conscious effort to remind yourself that it’s time to power down from the mental and physical activity of the day.”
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