Sweet Dreams: Why Relaxing Sleep Matters
Do you wake up feeling refreshed and ready to tackle the day? Or, like most of us, do you struggle to drag yourself out of bed, bleary-eyed and groggy? If you’re tossing and turning at night once in a while, eh, you’re human; if sleep issues become a regular part of your life, however, it may be time to try making some changes to improve your sleep and your health.
Sleep comes in a range of quantities and qualities, and the quality of your rest has a direct impact on how you feel throughout the day. Ideally, we close our eyes at night, complete a full sleep cycle, and wake up the next day feeling refreshed and energized, but is that the only way to have good sleep health and wellness? No. From different circadian rhythms, life situations and schedules, the important thing is that you’re getting the rest, one way or another.
The Importance and Positive Effects of Sleep
Benefits to the Brain
During sleep, the brain undergoes essential processes that contribute to its restoration and rebuilding:
- The consolidation of memories
- Clearance of waste products through the glymphatic system
- Pruning of unnecessary synaptic connections
- Repair of cellular damage
- Replenishment of energy stores
Benefits to the Body
The body also engages in various restorative processes:
- the release of growth hormone for tissue repair and muscle growth
- the synthesis of proteins for cellular rejuvenation
- the regulation of immune function to fight infections
- the consolidation of newly acquired information
- the regulation of appetite and metabolism
- The restoration of energy levels
- the maintenance of cardiovascular health
- maintenance of hormonal balance
- maintenance of overall physical well-being
Improved Memory and Concentration
High quality, relaxing sleep can improve both your memory and your concentration. During sleep, your brain processes all of your experiences throughout the day, forms and strengthens neural connections, restores resources related to attention, and so much more. Without this, inadequate brain process can lead to things like gaps in memory, fuzzy thinking and loss of focus.
Better Physical Health
Restorative sleep can help speed tissue regeneration, muscle growth and more while reducing the risk of heart disease and aiding in weight management. It can reduce the risk of cancer, lower heart rate, boost our immune system, reduce inflammation, and possibly fry an egg with one hand tied behind its back.
Reduced Stress and Anxiety
During sleep, our bodies produce less cortisol, one of the main hormones associated with stress response. Meanwhile, we’re giving our brains time to compile, process and organize information. Lowered cortisol levels help with stress management all on their own, but giving your brain a processing boost is a great bonus.
Now, people with stress and anxiety don’t need any more pressure, but it is unfortunately true that things like good sleep (regular meals, sunshine) do actually contribute to improved mental health. Does that mean that forcing yourself to lay in bed at a certain time is the only thing that will help you? Certainly not.
Maybe think about it this way, though: life presents enough stressors already. Taking an opportunity for rest is by no means a waste of time just because it’s comforting, and it’s impossible to overstate how much work our bodies need to do. The next time you have the chance for a nap, or to go to bed a few minutes earlier, let brain and body clear some backlogged work you may not even realize has been holding you back.
Insomnia
Insomnia is a sleep disorder that causes difficulty in falling or staying asleep, resulting in daytime fatigue and irritability. If left untreated, it can lead to long-term health issues such as depression, anxiety and even potentially dementia. Chronic insomnia (lasting at least 3 nights per week for 3 months or more) disrupts creative tasks, weakens the immune system, and impairs motor skills and coordination. Hormonal imbalance from lack of rest results in decreased problem-solving skills & alertness. Acute or chronic insomnia makes one susceptible to illnesses & infections.
Some of the main contributors to chronic and acute insomnia include:
- Acid reflux
- Stress and anxiety
- Mental health conditions
- History of trauma
- Poor sleep habits
- Medical conditions
- Medications
- Caffeine and stimulants
- Irregular sleep schedule
- Environmental factors
Insomnia and the hustle culture: a plea
As a society, we have a sleep problem.
At some point, we stopped looking at sleep as something necessary and started to associate it with optional, perhaps even frivolous self-care. Chances are that you’ve known or have been the person who takes pride in how tired they are. And for what?
We’re not smarter, we’re not more productive, and we’re not virtuous for being overtired. What we are is collectively sacrificing our mental and physical health for the appearance of greater productivity without any of the actual results. Many of us, of course, are in life situations where they don’t have a choice in the matter such as parents and caregivers. This article isn’t meant to judge or shame, but it is meant to encourage you to seize the opportunity to take a gosh darn nap whenever you can.
Naps vs Nighttime sleeping
In an ideal world, we would all have the same circadian rhythm, go to bed and wake up at the same time and never get less than 9 hours per night. In reality, we’re generally taking what we can get.
The data on naps is tricky and conflicted. The common wisdom states that napping during the day will only throw off a person’s sleep, leading to insomnia and low energy. At the same time, others are finding that naps can be very good for us (like this study showing that people who took at least 1 15 minute nap per day had a lower risk of heart disease). Beyond that, any detriment to later sleep quality has to be weighed against the very real and very severe consequences of not getting enough rest at all.
Supplements, Melatonin and Sleep Aids
Whether you’re looking for a traditional sleep aid or want to take something more natural, you have plenty of options. While many favor over the counter medications or prescriptions, people often find benefit in melatonin tablets, valerian root extracts, magnesium supplements, chamomile tea, and more.
Before taking any medications or supplements, be sure to consult a doctor or healthcare professional, please!
Tips for Achieving Relaxing Sleep
Creating a Relaxing Sleep Environment
Establishing a calm and consistent bedtime routine is a game changer for restful sleep, and one of the best first steps is making your resting environment as comfortable and relaxing as possible.
Nature sounds and white noise machines provide a steady, calming noise meant to relax the body and mask any small noises during the night that might otherwise wake you. People often love fans for this purpose, and the cooler sleeping temperature doesn’t hurt either.
If you’re having trouble deciding what might make your space more relaxing, try this: Leave the room, close your eyes, take a deep breath, and then notice how you react emotionally as you step in and open your eyes. Does the lighting feel stressful? Fixable! Is the color scheme to energizing? There are so many easy options to change things up. Other parts of a relaxing sleep space can include comfortable pillows and bedding, a dark environment, essential oils or other aroma therapy, and so much more.
Or maybe it’s already just right. What matters is that your space is comfortable for you.
Avoiding Stimulants Before Bedtime
We all know that having coffee too late in the evening makes it hard to fall asleep, but is there anything else in your life that might qualify as a stimulant?
Here’s a hint: most teas and sodas contain caffeine, and while alcohol and nicotine aren’t exactly stimulants, they still work to keep us awake. And while the consumption method is different, social media apps, phones, tablets and other electronic devices provide stimulation of their own.
Progressive Muscle Relaxation Exercises
Developed by American Physician Edmund Jacobson in the early 20th century, Progressive Muscle Relaxation (PMR) involves systematically tensing and releasing different muscle groups to induce a relaxation response. This works by increasing a person’s awareness of their muscles, and eventually allowing them to consciously relax or adjust the tension of each muscle individually.
If you’re looking for an alternative to medication, regular practice of PMR is a good way to help you you feel more relaxed, less anxious, and get a longer night of rejuvenating and relaxing sleep- all with zero added chemicals.
Visualization Techniques and Meditation for Better Sleep
Meditation is a great way to calm the mind and body, helping you fall asleep faster and stay asleep longer.
If PMR works by training our physical awareness, meditation trains our thoughts to be more intentional and disciplined. When we learn to focus and redirect thoughts, we develop the ability to observe them without judgement and gently guide our attention back to the present moment. Gaining greater control over thoughts and mental processes can particularly helpful for anxiety and rumination, which make finding the calmness and serenity to sleep deeply more difficult.
There are many meditation techniques available, including mindfulness meditation and body scan meditation, or you can start simply with a few deep breathing exercises like this 4–7–8 breathing technique and go from there. Whatever path you choose is correct.
Frequently Asked Questions
How many hours of sleep do you really need?
- Children (ages 6–12): It’s generally recommended for children to get around 9–12 hours of sleep per night
- Teens (ages 13–18): Middle- and high-school aged individuals should try to get at least 8–10 hours of sleep per night. (We should note, however, that due to strict school demands, extra curricular activities, etc very few teens meet this recommendation.)
- Adults (ages 18+): Most adults should aim for 7–9 hours of sleep per night.
Consistently getting enough high-quality sleep is important, and individual needs vary based on factors like age, lifestyle, and health.
What Is the Best Temperature for Sleep?
The ideal sleep temperature falls between 60–67°F (15.6–19.4°C), with extremes at either end of that scale potentially interfering with the quality of the rest. Experiment and adjust the temperature, consider temperature adjustable bedding, or try a box fan or heather.
How Long Should It Take to Fall Asleep? Help me fall asleep fast!
The ideal time to fall asleep is between 10 to 20 minutes
Should I take any other supplements or medications that may make it easier for me to fall asleep at night?
Whether you’re looking for a traditional sleep aid or want to take something more natural, you have plenty of options. While many favor over the counter medications and prescriptions, others often find benefit in melatonin tablets, valerian root extracts, magnesium supplements, chamomile tea, and more.
Before taking any medications or supplements, be sure to consult a doctor or healthcare professional, please!
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