🌙✨ Ready to turn dreamy nights into bright days? Let's dive into the magical realm of sleep optimisation! 💤 Join us on this fun-filled adventure 🚀 where we'll transform ordinary snoozes into a wellness superpower, because here, healthy living is as easy and exciting as a good night’s sleep! 😴💪🏽🎉
We'll delve into the science of sleep and its stages 🧪🌛, explore its vital role in our wellbeing 💡💪, and reveal our unique approach to personal sleep optimisation for healthier, happier lives 🛌🎯.
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:
Tissue Repair: Our bodies repair and grow tissues.
Memory Consolidation: Our brains process and consolidate memories.
Emotional Regulation: Emotions are processed and regulated.
Immune Strengthening: The immune system is fortified.
Metabolism Management: Hormones regulating hunger and metabolism are balanced.
Stages of sleep and their health relevance:
N1: Transition from wakefulness to sleep. aids in relaxation.
N2: Light sleep, heart rate slows, body temperature drops. reduces stress and fatigue.
N3: Deep sleep, tissue repair, and growth occur, energy is restored, repairs tissues, boosts immunity.
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....
Targeted supplementation: L-Theanine in Green tea, Pineapples improves melatonin levels (sleep hormone), Magnesium supplementation and rich foods.
Routine development: Timed sleep daily to build stronger routine.
Routine perfection: Yellow lamps, Temperature cue (reduction of ambient temperature), reduced blue light.
Anchor: Viewing sunrise and sunset to anchor biological clock.
Meditative practice: 5-10 minutes can improve sleep qiality
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 Schürmann, 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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