Sleep: Is it overrated or crucial for our survival?
Why do we sleep? Question human beings have always pondered. Sleep is fundamental to our survival. It is involved in so much. Tissue repair, energy balance, immune regulation, and metabolic function improve our cognitive function.
One of our newer understandings of sleep is that it allows the byproducts of cellular metabolism to get washed out of the brain. Clean our Brian so that they are not causing damage to the brain.
Last decade scientists discovered the Glymphatic system. This system clears waste from our brain and CNS (Central Nervous System). It is 10 to 15 times more active when we are asleep. That is a big deal, my friends :)
Now we have some introduction on why sleep is essential. I will share some ideas about what helps us accomplish a good night Zzzzzzzzzs.
1. Stick to a consistent routine
We live busy lives, and at the end of the day, we can still be tempted to do more. But going to bed and waking up at the same time daily, including on weekends, can keep our circadian rhythm in sync. It also helps us fall asleep faster. Helpful to wake up feeling refreshed.
2. Avoid screens and Dim the lights
Yes, we all have too many around us: cell phones, readers, Television, computers, and tablets. The blue light in them stimulates the brain and keeps you awake. I set up my cell phone on night time setting, which turns off the blue light automatically. Avoid the use of cell phones during the last hour. The blue light, on or off, is still stimulating our brains. If you have a problem disconnecting, put your cell phone or computer in a different room. Use low lights instead of ceiling lights. Low and dimmer lights are relaxing and an excellent way to signal our brain that it’s time to relax.
3. Full Body Scan
This little trick never failed me. When I lay on my bed. I use the breathing technique inhale and exhale to focus on my entire body, starting from my feet to my chest, shoulders, and head. With every exhale, I imagine my muscles going into a more and more relaxed state. It works because it quiets my analytical over thinking brain and focuses on my body. It stops me from going over lists about what must be done tomorrow. Or replay of events caused stress.
4. Room Temperature and comfortable pillows
A natural sleep foundation found that cooler room temperature enhances our sleep quality—approximately 65°F. Or 18°C. . I test this. My kids sleep more peacefully too. Investing in a good pillow is also helpful. It minimizes tossing and turning, which is very helpful in staying asleep.
5. Food
Eating dinner 3 to 2 hours before bedtime is integral to more restful sleep. It gives us enough time to digest our food before bed. During sleep, our body is focused on tissue repair, improving our immune and neurological systems; if we eat late, most energy in our body is spent digesting that food. It affects our quality of sleep.
There are several steps we can add or practice to enhance our sleep. This is a good starting point.
I can’t wait to hear from you in the comments if any of them work for you. Also, please do share if you have more ideas about sleep enhancement.
Thank you for reading my post! :)
