After sharing some lighthearted topics, I’d like to shift gears and dive into something a bit more serious this week - SLEEP.
Do you ever wonder why sleep is so important? It's not just about resting your eyes; it's about rejuvenating your entire body and mind. I’d like to delve into the wonders of sleep, from the optimal hours needed for all ages to the magical "witching hour" where ideas pop up, and why good bedtime routines are so important. While many of the following points are common knowledge, it doesn't hurt to have a refresh on the facts.
Imagine your body as a machine. Just like any machine, it needs regular maintenance to function at its best. Sleep is like giving our bodies a tune-up. When we sleep, our body gets busy repairing tissues, consolidating memories, and regulating hormones. Without enough sleep, our body struggles to perform these vital functions, leading to health problems like weakened immunity, weight gain, and impaired cognitive function. I can attest to each of these.
The optimal amount of sleep varies with age. Obviously, babies and young children require quite a bit more. As we grow older, our sleep needs decrease, but quality still remains crucial.
Here's a rough guide:
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5 years): 10-13 hours
School-age children (6-13 years): 9-11 hours
Teenagers (14-17 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Older adults (65+ years): 7-8 hours
Many of us don't get enough sleep, and this can lead to health problems. Did you know that around 1 in 3 Canadians aren't getting the recommended amount of sleep each night? That's a pretty big number! Studies have shown that sleep-deprived people are at a higher risk of things like colds, flu, and other illnesses. Our bodies need the rest to stay healthy.
Have you ever noticed how your brain gets super creative around 3:00 am? The famous “witching hour”, when you can't sleep but ideas just keep flowing. It's like as soon as your mind takes a break from the busy day, it starts brainstorming. With fewer things bothering you, your brain can go on a wild ride, connecting thoughts and coming up with good stuff. This happens to me all the time. But trying to remember in the morning………. I know I had a great idea but it’s gone. I now keep a notebook on the nightstand —you never know when a brilliant idea might hit you!
It's also strange sometimes how our days often feel like they're going in reverse? We rise from our beds, already feeling tired and weary, as if the energy we need to face the day has been drained before it even begins. And yet, as the night draws near and our bodies long for rest, we find ourselves wide awake, our minds racing with thoughts and ideas that refuse to settle. This back-and-forth can leave us feeling a bit off.
This phenomenon can be a result of our internal biological clock, known as the circadian rhythm, which regulates our sleep-wake cycle.
Throughout the day, various things such as exposure to light, activity levels, and hormone production influence our energy levels and alertness. In the morning, when we first wake up, our bodies release cortisol, known as the "stress hormone," which helps us feel more awake and alert. However, if we haven't had sufficient restorative sleep, we can still feel fatigued.
As it gets darker, our bodies start making melatonin, a hormone that makes us feel sleepy. But if we're thinking about things that worry us or looking at screens or feeling stressed, it can make it hard to fall asleep or stay asleep.
Sometimes, when what our bodies feel inside doesn't match what's happening outside, we might feel a bit off as well. But it's important to know that our bodies and minds are really good at adapting to new situations. By learning how our sleep works and doing things to help us sleep better, like going to bed and waking up at the same time every day, avoiding exciting stuff before bedtime, and making our bedrooms cozy, we can get back in sync with the way life naturally flows. This helps us get the rest we need to feel refreshed and ready for the day ahead.
Dreams have always fascinated me. I sometimes think about whether they mean something important or if they're just reflections of what happened during the day. Do you ever wonder about that too? It's like our brains are trying to tell us something, but we're not sure what.
We know that dreams mainly occur during Rapid Eye Movement (REM) sleep, a stage described by rapid eye movements, increased brain activity, and vivid dreams. It’s important for cognitive function and emotional regulation.
Interestingly when we're fast asleep, our brains are still busy at work. They sort through our day's experiences and thoughts, making sense of everything we've encountered. Sometimes, this process happens in our dreams, where our minds create stories and images based on what we've seen and felt. It's like our brains are teachers, showing us lessons we didn't even know we needed to learn. And when we wake up, we might feel like we understand things a little better, like we've gained a new perspective on life. It's all thanks to the power of sleep and how it helps our brains recharge and make sense of the world around us.
Ever pulled an all-nighter and thought you could catch up on sleep later? Sorry to burst your bubble, but it doesn't work like that. While you might feel better after a long snooze, you can't truly make up for lost sleep. Sleep debt accumulates over time, leading to long-term health consequences. Instead of playing catch-up, the aim should be for consistent, quality sleep each night.
Sleep quality starts with good bedtime habits. Here are some reminders:
Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock.
Create a Relaxing Environment: Make your bedroom a sleep-friendly oasis. Keep it cool, dark, and quiet. Invest in a comfortable mattress and pillows.
Limit Screen Time: The blue light emitted by screens can interfere with your body's natural sleep-wake cycle. Aim to avoid screens at least an hour before bedtime.
Wind Down: Establish a calming bedtime routine to signal to your body that it's time to sleep. This could include reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep or cause nighttime awakenings.
Some of these tips I still struggle with but after understanding the importance of it, I really need to make more of a conscious effort for myself. I was always so good at setting the stage for the girls growing up. There was a regular bedtime routine that started with bath followed by stories before tucking in. Whenever there were troubling or stressful thoughts at bedtime, we would pretend their mind was a whiteboard that listed all the problems of the day. I would gently rub their forehead and say “Erase for tonight only – erase for tonight only”. Understanding that it would be there in the morning but for now the board is clear and there’s no need to think about it.
Whenever my youngest daughter says she’s not feeling well, I always remind her “sleep helps everything”. It's not just something I say to comfort her; it's true!
I let her know that sleep is like a superhero for healing. It's like giving her body the time it needs to fix what's wrong. And when she wakes up after a good night's sleep, she often does feel better, because her body has had a chance to heal. It's like a magic fix for so many things. Even when she's feeling a little down, a good night's sleep can make a big difference. So, I always make sure she knows that getting enough rest is one of the best things she can do for herself.
Falling back asleep after waking in the night can be challenging. Here are several strategies I found to help return to sleep:
Keep the room dark.
Ensure bedroom is comfortably cool.
Minimize noise
Deep Breathing
Muscle Relaxation
Imagining a peaceful scene or a relaxing experience.
Avoid Clock Watching
Positive thinking
Light Reading
Gentle stretching
If I'm still not able to get back to sleep withing 20-30 minutes, I'll get up and do a quiet activity avoiding bright lights until I feel sleepy again.
Implementing some of these strategies can help improve your chances of falling back asleep and overall sleep quality. If insomnia persists, consulting a healthcare professional for further advice can be helpful.
Sleep isn't just downtime; it's really crucial for our overall health—physically, mentally, and emotionally. When we focus on getting good sleep and develop healthy bedtime routines, we equip our minds and body to reach their maximum potential each day.
So, tonight, give yourself the gift of a good night's sleep—your body will thank you for it!
Fun Fact:
Before alarm clocks existed, people used nails fixed onto candles to make sure they would wake up on time. They knew how to calculate the burning time and put the nail at the right position. As the candle melted, the nail fell, made a noise and woke up its owner.