Sleep ranks as one of our top human necessities along with eating and drinking. But it is neglected by most of us. Learning the importance of sleep, stages of sleep, and how you sleep better can radically change your health and life.

Importance of Sleep

Physical Health: We know how important sleep is for our physiological health. Healing & Repair of Your Heart & Blood Vessels. Not getting enough sleep can contribute to health problems such as heart disease, kidney disease, high blood pressure, diabetes, and stroke. On top of that, sleep helps to keep your hunger hormones in check.

Sleep and Mental Health: It improves mood, stress, mental health, and emotional well-being. Sleep deprivation is even more strongly linked with depression, anxiety, and other emotional disorders. Getting enough sleep is proven to enhance brain function as a whole, where problem-solving, emotions, and cognitive performances are all under its safety net.

Immune Function: Cytokines—they participate in promoting both sleep and the immune response against infection. When you are sleeping, your immune system releases proteins called cytokines. The cytokines that need to increase when you have an infection or inflammation, or when you are under stress. Sleep deprivation could affect the production of these cytokines that help protect your immune system.

Daytime Performance & Safety: Better sleep presents to you an increase in daytime performance, better focus, and additionally boosts productivity. Without sleep, we are prone to accidents and mistakes. A body deprived of sleep, for example, is the physical equivalent of 0.08 blood alcohol content, the highest blood alcohol level allowed on the road by many U.S. states.

Stages of Sleep

Sleep is separated into two primary types: REM (rapid eye movement) sleep and non-REM sleep, including three stages. The body moves through multiple sleep stages, each has a different function.

Non-REM Sleep:

Stage 1: This is the lightest sleep stage, the period of transition between wakefulness and sleep. You will find yourself coming out of this stage pretty easily.

Stage 2: Your body is relaxed at this point even deeper in stage 2. The heart rate and breathing slow, and the body temperature drops. This stage is a bit deeper than Stage 1 but still light sleep.

Stage 3: Deep sleep, or slow-wave sleep, is the deepest and most restorative stage. More difficult to wake someone from this stage. For physical renewal, growth, and immune system health, deep sleep is important.

REM Sleep: REM sleep first takes place about 90 minutes after falling asleep and occurs at intervals throughout the night, getting longer later in the night. REM sleep is an active stage in which dreams usually take place; brain activity accelerates slightly. For example, REM sleep is critical for memory consolidation, learning, and emotional regulation. This is why it is recommended for adults to sleep between 7-9 hours for a complete cycle.

How to Sleep Better

Follow a Sleep Schedule: Having a fixed time to wake up and go to bed every day, including on weekends. This can aid in your body’s internal clock and assist in going to and waking up more indiscriminately. I understand this isn’t practical for the people who works in shifts. If you are someone who works in shift and if your shift timing remains the same through out the week, you can at least regularise the sleep every week.

Establish a Preservative Atmosphere: Make sure your bedroom is cool, dark, and should be a soundless one. Use earplugs, an eye mask, or a white noise machine if necessary. And your mattress/pillows are comfortable and supportive.

Limit Your Screen Time Before Going to Bed: Phones, tablets, computers, & TVs emit blue light which can affect your sleep. An hour before bed, get off screens as much as you can. Instead, read a book, listen to music, or take a warm bath.

Keep an Eye on Your Diet: Do not eat heavily, stay away from food, as well as alcohol and drinks containing caffeine before bedtime. These can disrupt sleep. If you get hungry before bed, a simple light snack is a good idea, but avoid heavy or rich foods.

Exercise Often: Working up a sweat a few times a week can aid you in falling asleep more quickly and experiencing a deeper slumber. Still, try to avoid exercising too close to bedtime as it can impact your ability to get to sleep.

Manage Stress: Stress and anxiety can cause you to lose sleep, so anything you can do to minimize it in your life is a big help. Try meditating, deep-breathing exercises, or yoga. It might also be relieving if you are writing down your thoughts before bed in a journal.

Create a Bedtime Routine: A pre-sleep routine can help tell your body it’s time to relax. It will be something of relaxation practices, such as reading, a hot bath, relaxation.

Prioritizing sleep should be one of your biggest health hacks. Through understanding the significance of sleep, the cycles that run through during the night, and good sleep practices, you will be on the path to developing a good quality sleep, and a healthier human body. And above all, it will help in catching the elusive monster called sleep. Remember, color sleep is not a luxury it is a necessity. Make sleep a priority today and reap the benefits and feel great!