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Writer's pictureudbhav verma

Lifestyle- Optimising Sleep: What, Why and How

Updated: Jul 5, 2023



๐ŸŒ™โœจ Ready to turn dreamy nights into bright days? Let's dive into the magical realm of sleep optimisation! ๐Ÿ’ค Join us on this fun-filled adventure ๐Ÿš€ where we'll transform ordinary snoozes into a wellness superpower, because here, healthy living is as easy and exciting as a good nightโ€™s sleep! ๐Ÿ˜ด๐Ÿ’ช๐Ÿฝ๐ŸŽ‰


We'll delve into the science of sleep and its stages ๐Ÿงช๐ŸŒ›, explore its vital role in our wellbeing ๐Ÿ’ก๐Ÿ’ช, and reveal our unique approach to personal sleep optimisation for healthier, happier lives ๐Ÿ›Œ๐ŸŽฏ.




WHAT, WHY AND HOW


Sleep accounts for one-quarter to one-third of the human lifespan. But what exactly happens when you sleep? And.... what is sleep?

Sleep is a vital physiological process that involves reduced interaction with surroundings, altered consciousness, and a state of rest, critical for our health and mental functions. Before the 1950s, most people believed sleep was a passive activity during which the body and brain were dormant During sleep, our bodies are far from inactive; in fact, a whole host of essential restorative functions take place.


During sleep:

  1. Tissue Repair: Our bodies repair and grow tissues.

  2. Memory Consolidation: Our brains process and consolidate memories.

  3. Emotional Regulation: Emotions are processed and regulated.

  4. Immune Strengthening: The immune system is fortified.

  5. Metabolism Management: Hormones regulating hunger and metabolism are balanced.


Stages of sleep and their health relevance:

  1. N1: Transition from wakefulness to sleep. aids in relaxation.

  2. N2: Light sleep, heart rate slows, body temperature drops. reduces stress and fatigue.

  3. N3: Deep sleep, tissue repair, and growth occur, energy is restored, repairs tissues, boosts immunity.

  4. REM: Rapid eye movement stage; main dream stage, essential for memory consolidation and emotional processing.

WHY? SLEEP?


[1]

[2]

"Changes in the composition and diversity of the gut microbiota have been associated with diseases such as obesity and type-2 diabetes in humans. These diseases have also been linked with chronic sleep loss." GUT HEALTH BLOG


[3] "Oxidative DNA damage in totally sleep deprived rats was 139% of control values, with organ-specific effects in the liver (247%), lung (166%), and small intestine (145%). Overall and organ-specific DNA damage was also increased in partially sleep deprived rats."


[4]

[5]


Even a brief glimpse into research publications quickly underscores the profound significance of sleep for our health and wellbeing.



HOW? we improve sleep....

  1. Targeted supplementation: L-Theanine in Green tea, Pineapples improves melatonin levels (sleep hormone), Magnesium supplementation and rich foods.

  2. Routine development: Timed sleep daily to build stronger routine.

  3. Routine perfection: Yellow lamps, Temperature cue (reduction of ambient temperature), reduced blue light.

  4. Anchor: Viewing sunrise and sunset to anchor biological clock.

  5. Meditative practice: 5-10 minutes can improve sleep qiality

  6. Timed exercise: Improves sleep quality.

We also tweak dinner times, adjust light exposure, and use relaxation techniques. These simple changes can lead to a deep, refreshing sleep. Rise, shine, and tackle the day ahead with renewed energy!


Citations:

[1] American Academy of Sleep Medicine. "Light exposure during sleep may increase insulin resistance: Chronic overnight light exposure could have long-term effects on metabolic function." ScienceDaily. ScienceDaily, 4 June 2018. <www.sciencedaily.com/releases/2018/06/180604172736.htm>.


[2] Christian Benedict, Heike Vogel, Wenke Jonas, Anni Woting, Michael Blaut, Annette Schรผrmann, Jonathan Cedernaes,

Gut microbiota and glucometabolic alterations in response to recurrent partial sleep deprivation in normal-weight young individuals,

Molecular Metabolism,

Volume 5, Issue 12,

2016,

Pages 1175-1186,

ISSN 2212-8778,

https://doi.org/10.1016/j.molmet.2016.10.003.


[3] Everson CA, Henchen CJ, Szabo A, Hogg N. Cell injury and repair resulting from sleep loss and sleep recovery in laboratory rats. Sleep. 2014 Dec 1;37(12):1929-40. doi: 10.5665/sleep.4244. PMID: 25325492; PMCID: PMC4548518.


[4] University of California, Irvine. "Jet lag-like sleep disruptions spur Alzheimer's memory, learning loss." ScienceDaily. ScienceDaily, 29 October 2015. <www.sciencedaily.com/releases/2015/10/151029103405.htm>.


[5] Endocrine Society. "Losing 30 minutes of sleep per day may promote weight gain and adversely affect blood sugar control." ScienceDaily. ScienceDaily, 6 March 2015. <www.sciencedaily.com/releases/2015/03/150306082541.htm>.







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