The Importance Of Sleep
Let’s be real, when you hear advice about sleep, sometimes you just want to just roll your eyes.
“Go to bed earlier then.” Yes, if only it was that easy. The sleep/wake cycle your body goes through each day requires a little more care and guidance to ensure that when your head hits the pillow, you are having a restorative, deep sleep.
For most of us, getting into bed at the end of a big day is not even where the journey starts, it’s tuning
in and noticing all the external factors throughout the day that give your body signals on how you should be feeling.
Understanding sleep is crucial for maintaining well-being, and ongoing research continues to shed light on its many functions and its importance.
Managing these external factors is key to feeling better, both mentally and physically.
But we’ll get into that in a moment.
First, we should talk about the science behind sleep.
Sleep helps repair tissues, muscles, and bones and supports immune function. It also enhances memory consolidation, problem-solving skills, and emotional regulation.
There Are Two Sleep Stages:
Non-REM Sleep (NREM):
Consists of three stages, each progressively deeper, from light sleep to deep sleep (slow-wave sleep). It is essential for physical restoration and growth.
Sleep progresses through NREM and REM stages in cycles that repeat approximately every 90 minutes throughout the night. Each cycle includes periods of deep and lighter sleep.
As humans evolved, we developed a circadian rhythm. The circadian rhythm influences sleep-wake patterns over a 24-hour period. It is controlled by the hypothalamus and synchronized with environmental cues like light and darkness.
For example, daytime blue light sends signals to our body clock that say ‘Stay awake! Feel alert!’ Whereas the absence of blue light after sunset sends signals to our body clock that say, ‘It’s ok, you can relax now.’
Research by *Bonmati-Carrion et al in 2014 discussed that light in the wavelength range of 400nm to 550nm, which includes blue and much of green light, may disrupt melatonin production and interfere with sleep. By managing exposure to these wavelengths, particularly in the evening, we may be able to better regulate our sleepwake cycle.
REM Sleep:
Characterized by rapid eye movement, vivid dreams, and brain activity like wakefulness. It is crucial for cognitive functions such as memory consolidation and emotional regulation.
How Can Fixing My Sleep Help?
Fixing your sleep can have a significant impact on your lifestyle such as:
Improved Mood Regulation:
Quality sleep helps regulate your mood by balancing important hormones.
Reduced Stress Response:
Adequate sleep helps manage your body’s stress response. When you’re well-rested, your body is better equipped to handle stressors and challenges, reducing the likelihood of becoming overwhelmed.
Enhanced Cognitive Function:
Good sleep supports cognitive processes such as problem-solving and decision-making. This can help you approach challenges more effectively, increasing the confidence you have to tackle important situations.
Better Emotional Processing:
Sleep plays a critical role in processing and regulating emotions. During REM sleep, the brain processes emotional experiences and helps you better manage your feelings. Without sufficient REM sleep, you might find it harder to cope with difficult emotions.
Restored Energy Levels:
Adequate rest replenishes your energy levels, making you more capable of engaging in activities and social interactions that can provide relief from feelings of isolation and low mood.
How Can I Support A New Sleep Routine?
As mentioned, your journey with sleep doesn’t just start the moment you climb into bed. It builds throughout the day and either hinders or facilitates your ability to sleep well.
Below are our top recommendations to support a new sleep routine.
01
Be More Active During The Day
Your best friend for a deeper night’s sleep? Regular physical activity. However, try and avoid any vigorous exercise close to bedtime. If you’ve overdone it during the day, try a warm bath or practice some progressive muscle relaxation before bed.
02
Create A Calming Pre-Sleep Routine
An hour before bed, start winding down with calming activities. Reading a book or listening to binaural beats can ready your body for sleep. Add in some deep breathing exercises signal to your body that it’s time to prepare for sleep.
03
Turn The Lights Down
Artificial light after sunset isn’t your friend. Try switching to blue-free lighting and feel the difference it makes. In many studies, the color red was shown to have no negative impact on the release of sleep hormones which indicates that the best color of light for sleep is red, which is why Blue Light Blocking Bulbs (that admit red light) and bedside table lamps, have become so popular.
04
Reduce Your Screen Time
Easier said than done but reducing your screen time 1-2 hours before bed reduces your exposure to sleep-disrupting blue light. If you must stare at your phone, put a pair of blue light blocking glasses on first to block out all harmful artificial light.
05
Create A Sleep-Inducing Environment
Keep your bedroom cool, dark, and quiet. Consider using blackout curtains, earplugs, or a sleep mask. We produce melatonin even when we sleep so if we get up in the night it is essential not to interfere with the production of this valuable sleep hormone. If you don’t have anything to block out the light, try these carefully curated selection of sleep masks for side, back and belly sleepers. For those moments when you’re up getting a glass of water, or sleepily trudging to the bathroom, a Red Light Plug In Night Light is your best bet to ensure your still in sleep state and there’s no need to turn on big overhead lights, that will halt your melatonin production.
The
significance of sleep for mental wellbeing cannot be overstated.
It’s not just about logging hours in bed but ensuring those hours are restorative and effective. The intricate dance between NREM and REM sleep stages, coupled with the influence of our circadian rhythm, underscores how vital quality sleep is for our overall well-being.
As research continues to illuminate the profound impact sleep has on mood regulation, stress
management, cognitive function, and emotional processing, it becomes increasingly clear that prioritizing good sleep hygiene is essential. Implementing strategies to enhance sleep quality—such as increasing daily physical activity, establishing a calming pre-sleep routine, minimizing exposure to disruptive blue light, reducing screen time, and creating a sleepfriendly environment—can significantly improve your emotional resilience.
When you invest in things like Blue Light Blocking Glasses, Bulbs and Lamps, you’re not only investing in a better night’s rest but also in a healthier, more balanced life.
