Sleep your way to a happy life
Do you struggle with frequent headaches? Lethargy? Hormonal issues? Muscle pain? Hairfall? You worked on improving your diet, you included all the healthy ingredients, started working out, took supplements and even tried working on your mental health. Despite all your efforts do you see no significant change and you end up wondering what could possibly have gone wrong. Chances are, it is something as simple as your sleep routine. You would have come across many articles that emphasize on the importance of sleep but trust me, we cannot emphasize enough.
The one word that summarizes everything that sleep does for you is "repair". It repairs and thus prepares your body for the next phase of activities. Not just your activity, but the activity of your muscles, neurons, hormone cells, follicles, digestion, circulation.. it goes on. The repair process has its own steps- initiation, progress and completion and you end up creating a havoc when you disturb the steps and pace.
Sleep has two main categories: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep is further divided into three stages: N1, N2, and N3 (also known as slow-wave sleep).
During NREM sleep, especially the deep N3 stage, the body engages in cellular maintenance and repair activities. This is when the body works to repair damaged tissues, build bone and muscle, and strengthen the immune system. The body releases growth hormones during this stage, which aids in tissue repair and regeneration. Both NREM and REM sleep are important for brain function. NREM sleep is believed to be crucial for the consolidation of memories and the processing of information. REM sleep, on the other hand, is associated with cognitive restoration and emotional processing. During REM sleep, the brain undergoes activities that may contribute to problem-solving, emotional resilience, and creativity.
Synaptic Pruning: During sleep, the brain goes through a process called synaptic pruning. This is a mechanism through which unnecessary or weaker neural connections are eliminated, allowing the brain to become more efficient and adaptive. This process is thought to be particularly important in childhood and adolescence when the brain is still developing.
Hormone Regulation: Sleep plays a role in regulating various hormones, including those involved in stress response, appetite regulation, and metabolism. Insufficient sleep can lead to imbalances in these hormones, potentially impacting overall health and well-being.
Physical Recovery: Physical recovery during sleep extends beyond cellular repair. Muscles, tendons, and other tissues also undergo repair and growth during sleep. This is particularly important for individuals who engage in physical activities or exercise regularly.
Basically, what's the point of the high end car and best quality fuel if you are not getting it serviced routinely or getting a third class maintenance? That's exactly what you do when you make your body work a lot but provide erratic, less and low quality sleep.
Here are some suggestions for good sleep hygiene for optimal sleep quality and healthy sleep routine (also find below list and links of products that I fins useful for good sleep):
1) A relaxing bedtime routine: Engage in calming activities before bedtime to signal your body that it's time to wind down. Activities such as reading a book, practicing gentle yoga, or taking a warm bath can help you relax and prepare for sleep.
2) A comfortable sleep environment: Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body's needs.
3) Limit screen exposure: The blue light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep. Power down electronic devices at least an hour before bedtime to improve sleep quality.
4) Watch your diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt sleep and lead to discomfort during the night.
5) Keep your day active: Regular physical activity can contribute to better sleep. Engage in moderate exercise during the day, but try to avoid intense workouts close to bedtime.
6) Manage the stress: High levels of stress and anxiety can hinder your ability to fall asleep. Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to calm your mind before bed.
7) Exposure to natural light: Exposure to natural light during the day helps regulate your body's internal clock and can improve sleep quality. Spend time outdoors or open your curtains during daylight hours.
8) Nab the nap: While short power naps can be beneficial, long or irregular naps during the day can disrupt your nighttime sleep. If you need to nap, keep it brief and avoid doing so late in the afternoon.
9) Seek help: If you consistently struggle with sleep despite practicing good sleep hygiene, consider consulting a healthcare professional. Sleep disorders, such as insomnia or sleep apnea, might require specialized treatment.
Products that I find useful:
1) I put some Epsom salt in warm water and dip my feet for 10 minutes. Helps me relax and is known to relieve pain in soles after a hectic day (https://www.amazon.in/Happy-Squirrel-Epsom-Unscented-Pedicure/dp/B0CBCQ9CR8/ref=sr_1_1_sspa?keywords=epsom+salt&qid=1692191631&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1)
2) Ghee on soles: After soaking feet in epsom salt and drying them, I prefer to rub tiny bit of ghee on my soles. It is known to be very beneficial for a good sleep.
Happy sleeping :)
Cover image (unsplash : Kinga Howard)
