The magic of sleep

The Magic of Sleep

Sleep
October 19, 2023•3 min read

If you are like me, you are a more pleasant person to be around when you’ve had your Z’s but did you know your body does some pretty incredible things when you sleep?

  • Regulates your hormones – PTL!

  • Integrates memory and learning

  • Improves creativity

  • Regulates your emotions

  • Supports good energy levels

  • Supports a healthy metabolism

  • Your brain cleans itself

  • Your tissues are repaired

  • Your body detoxifies

  • You release growth hormone which is responsible for:

  • Repair of muscle & bone

  • Strengthening your immune system

Who knew you did all these things when you slept?

How much is enough you ask?

8 hours seems to be the consensus but all sleep IS NOT created equal.  You need to cycle through 4 different phases of sleep to reap all the benefits noted above and be the most pleasant version of yourself!

The 4 stages of sleep:

Stage 1 –  This is non rem sleep. This is when you are dozing off and lasts 1-7 minutes.

Stage 2 -   This is also non rem sleep and it is when your body starts to relax. Your brain, heart, and breathing all slow and your temperature drops. This lasts 10-25 minutes and accounts for half of your sleep time.

Stage 3 – Deep Sleep - Your body relaxes even further. Processes continue to slow and the brain goes into Delta wave.  Delta wave is where your body does a lot of its magic. The brain is cleaned, the body repairs itself and your immune system is bolstered. This stage is responsible for making you feel rested and refreshed in the morning. Deep sleep happens primarily in the first half of the night lasts for 20-40 minutes. I can personally attest to the benefits of deep sleep. I feel like a rock star when I get 2 hours.

Stage 4 – REM sleep – This stage is similar to being awake neurologically. Did you know your muscles are actually paralyzed?  If they weren’t you would likely hurt yourself or others while dreaming. REM is important for memory, learning and creativity.  REM lasts 10-60 minutes and accounts for 25% of your overall sleep time.

Ideally we should run through each of these cycles 4-6 x per night.

What prevents this from happening?

  • Age  

  • Caffeine   

  • Alcohol  

  • Sleep disorders

  • Stimulant medications

  • Stress and anxiety

  • Food and exercise 2-3 hours before bed

  • Hormonal imbalance

  • Noises

  • Bedroom temperature above 68

  • Staying up too late shortens deep sleep

  • Low blood sugar

  • Waking to urinate

A special note on two of the most beloved sleep disruptors.... caffeine and alcohol

Alcohol blocks REM sleep and causes you to wake frequently. It can reduce sleep quality by a whopping 25% especially when consumed in the hour before bed. So, if you consume it earlier in the evening is better.

Caffeine impacts your deep sleep. Did you know it takes 10-12 hours to clear from the body? So, if you want to be asleep by 10pm you have to stop caffeine by 10am!

I hope seeing all the amazing things your body is capable of is motivation to get your z's ! Wishing you sweet dreams!

 

 

 

 

 

 

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