The Importance of Sleep and How to Get Ready for It

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Sleep - Purpose Driven Mastery“Sleep is that golden key that ties health and our bodies together.”

– Thomas Dekker

The Different Stages of Sleep

According to the National Sleep Foundation, you may need to sleep for seven to nine hours per night.[1]

Despite having enough sleep, have you ever felt tired in the morning?

Low-quality of sleep may be your cause.

During sleep, your brain goes into sleep cycles that alternate between non-rapid eye movement (non-REM) and rapid eye movement (REM).

For non-REM sleep, there are three stages ranging from light sleep (stage 1) to deep slow-wave sleep (stage 3 and 4).    

Sleep: Duration of Sleep Stages - Purpose Driven Mastery

Initially, the sleep cycle starts with stage 1 of non-REM sleep, followed by stage 2, 3, and 4 of non-REM sleep and finally reaching REM sleep, which lasts about 90 minutes.

Each subsequent sleep cycles last about 120 minutes but with longer length of REM sleep.       

Sleep: Stages - Purpose Driven MasterySleep cycle, REM indicated in red.

The Importance of Sleep

Each stage of sleep is key to fulfilling the physiological and neurological functions of a healthy body and mind.

When you interrupt sleep or miss any of the sleep stages, you don’t execute physiologically functions.

Hence you may feel tired and groggy when you wake up although sleeping enough.

When you maximize REM sleep, all other stages will also be maximized.

During sleep, the body also goes into recovery and rebuilding mode.

Your body rebuilds muscles, removes toxins in the brain such as beta amyloid, synthesize essential hormones, boosts immune function and consolidate memory.

Without enough sleep, your body will have increased levels of cortisol, a stress hormone in the body.

Low energy, poor focus, and higher possibility of fatigue are direct results from sleep deprivation.  

The Benefits of Sufficient High-Quality Sleep

When well-rested, you will experience the following benefits:

  • Better physical performance.[2]
  • Improved memory.[3]
  • Enjoy better moods.[4]
  • Enhanced immune system functions.[5]
  • Lower levels of systemic inflammation.[6]
  • Increase your lifespan.[7]
  • Increased abilities to learn[8] and solve problems[9] more effectively.

How To Get Your Best Night of Sleep

To increase your sleep quality:

  • Dim the lights in your surrounding environment as you prepare for sleep.
  • Reduce screen time an hour before bedtime. But if you must, then use a blue-blocking glasses since blue light suppresses the production level of melatonin, the sleep-inducing hormone.
  • Avoid caffeine intake at least ten to twelves hour before bedtime as caffeine stimulates alertness and can cause insomnia. Caffeine can stay in the body for up to twelve hours!
  • Avoid alcohol consumption late in the evening as it’s a depressant and can disrupt your sleep cycle.
  • Wear comfortable earplugs if your environment is noisy.
  • Block out light using a blackout curtain or use a comfortable eye sleep mask.
  • Invest in a high-quality bed. It’s a worthwhile investment if you spend eight hours a day sleeping on it.
  • Strive to wake up naturally instead of to an alarm clock.
  • Aim to sleep at the same time every night.

Create a powerful evening ritual to slowly wind down. You can listen to meditative music while performing some gentle yoga stretches to put you in a calm physical and mental state.

After getting a restful night of sleep, you’ll feel rested and energetic to take on the day.

Sleep: Moon - Purpose Driven Mastery

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Footnote References:

[1]How Much Sleep Do We Really Need? (n.d.). Retrieved February 07, 2018, from https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

[2]Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011, July 01). The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Retrieved February 07, 2018, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/

[3]Rasch, B, and J Born. “About sleep’s role in memory.” Physiological reviews., U.S. National Library of Medicine, Apr. 2013, www.ncbi.nlm.nih.gov/pubmed/23589831.

[4]Rodin, J., McAvay, G., & Timko, C. (1988, March). A longitudinal study of depressed mood and sleep disturbances in elderly adults. Retrieved February 07, 2018, from https://www.ncbi.nlm.nih.gov/pubmed/3346525

[5]Ackermann, K., Revell, V. L., Lao, O., Rombouts, E. J., Skene, D. J., & Kayser, M. (2012, July 01). Diurnal rhythms in blood cell populations and the effect of acute sleep deprivation in healthy young men. Retrieved February 07, 2018, from https://www.ncbi.nlm.nih.gov/pubmed/22754039

[6]Patel, S R, et al. “Sleep duration and biomarkers of inflammation.” Sleep., U.S. National Library of Medicine, Feb. 2009, www.ncbi.nlm.nih.gov/pubmed/19238807.

[7]Mazzotti, D R, et al. “Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile.” Frontiers in aging neuroscience., U.S. National Library of Medicine, 24 June 2014, www.ncbi.nlm.nih.gov/pubmed/25009494.

[8]Hershner, Shelley D, and Ronald D Chervin. Nature and Science of Sleep, Dove Medical Press, 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4075951/

[9]Wagner, U., Gais, S., Haider, H., Verleger, R., & Born, J. (2004, January 22). Sleep inspires insight. Retrieved February 07, 2018, from https://www.ncbi.nlm.nih.gov/pubmed/14737168

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