Sleep: Make It Happen

SLEEP: Make It Happen

Research has stated that adults need at least seven hours of sleep a night. Did you know that people between the ages of 34-59 actually get less than seven hours a night. When we were young, we prided ourselves on the ability to stay up late watching movies then wake up at the crack of dawn to work out before our day started. We applauded ourselves for staying up all night helping our teenager study for midterms then waking up before anyone else to make breakfast and respond to work e-mails. As that sleep debt catches up to us though, we increase our risk of diabetes, heart disease, depression, weight gain and hypertension.

The quality of sleep is just as important as the quantity of sleep you get, too. It's important for you to understand what happens during your sleep cycle so you can truly know the importance of a good night's sleep.

The first third of your sleep is a deep sleep. This is an important part of storing memories. If you are not getting adequate sleep, it is no wonder that there is a risk for Alzheimer’s. During the deep sleep, our brain removes excess proteins, fluids and waste from the brain and spinal cord, which helps free our body of toxins which can fog the brain, leaving room for critical memories to etch themselves into our minds.

This first third of sleep is also the time when growth hormones are secreted into the body, allowing for the repair and building of muscle. Did you know that when you work out, your body actually breaks down muscle? It is during sleep and recovery that this muscle is restored and strengthened. This is also the phase where your skin repairs itself with the production of collagen and removal of bacteria.

The REM cycle takes up a quarter of our night. This is the opportunity for most of the muscles in our body to relax, helping with digestion, proper production of hormones and strengthening of our immune system.

There are many ways you can improve your sleep. It is important to keep your room is as dark as possible. Even a hall light or the light of the moon outside your window can cause your mind to stay active and alert while you are trying to rest. Alcohol and smoking can cause poor sleep, almost as much as spending too much time in front of the television or your phone. Try watching less than four hours of television per night and turn your phone off two hours before you go to bed.

Breath work can improve your sleep tremendously. If you take time to breathe before bed, focus on full, deep inhalations and exhalations. Try breathing in for a count of 3 and exhaling for a count of six, all through the nose. With each inhale, tense up a muscle group in the body, starting at the toes and working your way up to your head. With each exhale, release the tension built up in that group. Take a couple of heavy sighs Notice how your mind settles and your eyes grow heavy. Enjoy the slumber!