Good sleep is the cornerstone of our well-being, yet is often the first thing we sacrifice in our busy lives. Sleep is interdisciplinary and is a fundamental physiological need such that it affects all brain and body functions. Without good sleep, we slowly lose proper functioning and end up jeopardising our overall health in the long run. Examples of positive health outcomes linked to good sleep are:
An important function that is regulated through sleep is brain plasticity - the brain's ability to change or adapt to new inputs. In the absence of sufficient amounts of sleep, however, we may experience negative outcomes: inflexibility, lack of energy, low mood, sensitivity, impatience, difficulty concentrating, heightened emotional responses, tension, etc. These symptoms not only affect us emotionally and mentally but also impact our physical health and ageing process.
Whether it be by browsing social media, reading news or streaming TV shows, our high stimuli environments facilitate making excuses for postponing sleep - the most reparative and essential part of our day. Our distractibility and pervasive struggle to turn off work-related thoughts come at the expense of our sleep time and quality. These distractions are commonly associated with stress and stress hormones (cortisol) which antagonise the production of sleep hormones (melatonin), the latter bringing about the feeling of sleepiness.
It is critical to recognise and address these sleep delayers as prioritising our sleep is a vital aspect of self-care.
In our BIO-R® programme, we understand the importance of getting a good night's rest and are committed to helping you achieve it. Our sleep restoration approach focuses on five key factors: energy, strength, motivation, happiness, and sleep. By optimising these areas, we work towards better sleep quality, further promoting overall health and well-being. In the aim of sleep restoration, it is important to understand the stages of our sleep. With technology, we can understand individual sleep patterns and work to restore relaxation skills and healthy sleep.
During sleep, we cycle through different sleep stages:
Stage 1 is when people shift from wakefulness to sleep. This is similar to situations where you start to nod off, typically remaining aware of your surroundings. This is the lightest stage of sleep where heartbeat and breathing slow and muscles begin to relax.
In Stage 2 of sleep, eye movements and brain activity slow further, bringing us closer to a deeper state of sleep. However, we are still easily awakened and aware of our surroundings - much like parents who can still hear their nearby children when asleep. Here we begin to enter a state closer to our subconscious.
Deep sleep, or slow-wave-sleep, is the deepest sleep stage. During deep sleep, the body is in a state of total relaxation, with no muscle movement occurring. The only active functions during this stage work to control the automatic processes of the body, such as heartbeat, blood flow, and organ function. This stage is largely beneficial as it is where the body undergoes the most restoration. Individuals sleeping through loud snoring or surrounding environmental activity are likely in this stage of sleep.
Stage 4, is often called REM for its characteristic rapid eye movement and more active brain waves. It is in this stage that our brains engage in restorative processes such as memory reactivation and consolidation. In this phase, we enter a lighter state of sleep, which is when dreaming occurs, bringing us closest to our subconscious.
Our sleep cycle repeats every 60-90 minutes, with multiple cycles of the different stages throughout the night.
Of all sleep stages, stage 3 is the most important. The deep sleep phase is essential for our health, as our body is best able to recover and restore the energy required for mental and physical functioning the next day. During the deep sleep phase, our body secretes large amounts of hormones, notably growth hormones, which are essential for maintaining tissue and organ health. Deep sleep strengthens our immune system - increasing our ability to fight pathogens and decreasing our risk for chronic diseases. During deep sleep, our cells start to regenerate, which is key for our physical, mental, and emotional healing processes, as well as for the engagement of processes that slow down ageing. Unlike physical markers of ageing like wrinkles and grey hair, poor sleep is associated with increased onset of diseases of old age. Prioritising good sleep is therefore vital for not just our lifespan but also our health span.
Sleep is essential for maintaining good mental health. As little as one night of poor sleep can have dramatic effects on our mood the next day. Imagine then how chronic poor sleep can lead to worse outcomes. Long-term lack of deep sleep can exacerbate poor mood and is associated with anxiety, depression, and other somatic conditions. This association is moreover bi-directional in that these conditions affect sleep on their own. As sleeping is so essential for emotion regulation, this impacts our ability to cope with anxiety and depression, leading to a vicious cycle of stress and fatigue.
The heart holds the key to unlocking a better deep sleep experience. To truly achieve the optimal state of sleeping, it is essential to keep your heart rate between 40 and 50 beats per minute. This means that the first step towards a restful sleep is to lower your heart rate during the initial stage of falling asleep.
Imagine this scenario: if your heart rate during the first stage is racing at 100 beats per minute (bpm), it will be at 90 bpm during light sleep and 80 bpm during deep sleep. This would make it nearly impossible for your body to achieve a proper deep sleep. This makes it clear that while deep sleep is crucial, the preparation phase before slumber is equally important.
Monitoring your heart rate during the initial stage can be incredibly helpful. If your heart rate is around 70 bpm during the falling asleep phase, it will drop to 60 bpm during light sleep, and will reach at least 50 bpm during deep sleep. It's essential to remember that during deep sleep, your body remains perfectly still, and only your autonomic nervous system is active. Hence, a lower heart rate will enable your body to rest better.
However, many factors can cause your heart rate to spike, such as physical activity, pain, anxiety, excitement, or even love! While not all triggers of a high heart rate are negative, the negative impact it has on your sleep signals a need for investigation.
The heart, unlike any other organ in the body, is a muscular powerhouse that works tirelessly to keep you alive. Lowering your heart rate is one approach at sleep restoration, focusing on increasing time spent deep sleeping.
Heat is a phenomenal muscle relaxant, making hot baths before bed a perfect way to unwind and ease tension at the end of a long day. The warmth helps prepare your body for a deep, restful sleep, leaving you rejuvenated and ready for the next day.
Techniques like controlled breathing can also work to lower heart rate and promote relaxation for both children and adults. Try: a 4-second inhale, 2-second hold, 6-second exhale technique, repeating it at least three times in a row.
If you find yourself overwhelmed with racing thoughts, meditation can be a helpful tool to release tension and find peace of mind. Yoga Nidra is an easy and short meditation technique that you can explore using guided videos like this one: https://www.youtube.com/watch?v=HsAm7Ow4XTM. Give it a try and see how it can benefit your overall well-being.
Cultivating gratitude before bed can lead to better sleep and happier dreams. Taking a few minutes to reflect before bed can boost your mood and emotional well-being and release a small amount of dopamine, the happiness neurotransmitter. Take a moment to think about what made you smile today, whether it was a person, a quote, a picture. Hold onto that happy feeling as you drift off to sleep, and watch as it fills your dreams with joy and positivity.
Given how important sleeping is, we mustn't neglect to get a good night's sleep. Developing healthy sleep habits and practising techniques that prepare the body for sleep are important for optimising the time we spend sleeping and recharging. By taking small steps to prioritise your sleep and overall well-being, you can ensure a brighter, more energised tomorrow and a happier, healthier life in the long run.
The Kusnacht Practice's BIO-R® Sleep Restoration programme offers a comprehensive approach to sleep restoration through a combination of coaching, measurement of the autonomic nervous system, tracking of sleeping phases, and practices such as yoga Nidra, mindfulness, and aromatherapy.
The beauty of each day lies not in what happens, but in how we choose to end it.
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