How many times in your life has someone told you to, “Have a good sleep!” or how many times have you said the same to others? Though often used as a parting phrase, the importance of sleep is often underestimated. A good night’s sleep is a must for feeling your best and improving your health and well-being. Ultimately, it can have a profound impact on your day-to-day life.
Today, we’re going to explore a variety of sleep-related topics, including why sleep is so important, how to sleep better, what happens to your body when you sleep, and the consequences of not getting enough sleep.
Why a Good Night’s Sleep is So Important
We know sleep is vital to your health and well-being. But do we know why? When we sleep, our bodies can rest and repair themselves. Sleep helps to boost our immune system, helps us to better manage stress, and can even help to improve our memory and cognitive function.
A good night’s sleep is also important for our physical health. Sleep helps to regulate our metabolism and blood pressure and can even help to reduce the risk of developing obesity, heart disease, and type 2 diabetes. When we sleep, our bodies can also heal from injuries and illnesses because our cells produce more protein overnight.
Other benefits of a great night’s sleep include:
- Improved mood and concentration
- Increased energy levels
- Reduced stress levels
- Lower risk of accidents
- Sharper thinking
What Happens to Your Body When You Sleep?
There are a variety of different things that happen to our bodies when we sleep. For starters, our breathing and heart rate slow down, and our body temperature lowers. Our muscles can also relax, and our brain activity changes.
During sleep, our brains go through different sleep cycles. The first cycle is called non-rapid eye movement (NREM) sleep, which is a lighter stage of sleep. The next sleep cycle is called rapid eye movement (REM) sleep, which is a deeper stage of sleep.
REM sleep is important because it’s during this stage that our brains consolidate memories and process information from the day. NREM sleep, on the other hand, is important for physical recovery and repair.
Stages of Sleep
Let’s dive a bit deeper into the sleep stages next.
The first stage of sleep is called N1, or non-REM sleep. This is a light stage of sleep, during which we may experience brief moments of wakefulness. It’s useful for physical recovery and repair.
The second stage of sleep is known as N2, or non-REM sleep. This is a deeper stage of sleep where we’re less likely to be disturbed by outside noise or light. It’s useful for mental recovery and restoration.
The third stage of sleep is called N3, or deep sleep. This is the deepest stage of sleep, where we’re completely unresponsive to our environment. It’s useful for physical growth and development.
Finally, the fourth stage of sleep is called REM sleep. This is a lighter stage of sleep where we experience rapid eye movement (REM). It’s useful for mental activity and the consolidation of memories.
So how much sleep do we truly need? Most adults need between seven and nine hours of sleep per night. That being said, some people need more or less sleep depending on their age, lifestyle, and overall health. As for how much of each stage of sleep we should get? The numbers range, but for deep sleep alone, it’s recommended that this makes up between 13-23% of your overall sleep time.
Consequences of Not Getting Enough Sleep
Not getting enough sleep? Unsurprisingly, this can have a variety of negative consequences on your health and well-being. For starters, you may find yourself feeling fatigued during the day and struggling to concentrate or stay awake. You may also be more likely to make mistakes or have accidents.
Over time, chronic sleep deprivation can lead to more serious health problems, such as obesity, heart disease, type 2 diabetes, and even depression. A lack of good sleep, particularly over long periods, can also impact your immune system and leave you more susceptible to illness.
Also read: Things To Do When You Can’t Sleep
How to Sleep Better
There are several things you can do to help improve your sleep habits.
For starters, try to stick to a regular sleep schedule by going to bed and waking up on the same schedule day after day. It’s also wise to limit caffeine and alcoholic beverages before sleep and create a relaxing nighttime wind-down routine that will help you wind down for the night. Be sure your bedroom is dark, quiet, and cool to promote optimal sleeping conditions, too.
Exercise and relaxation both play a big role in improving sleep as well. Exercise can help to improve the quality of your sleep, and relaxation techniques like yoga or meditation can help reduce stress and promote a sense of calm.
If you’re still struggling to get a good night’s sleep, it may be worth talking to your doctor. They can help to rule out any underlying health conditions that may be impacting your sleep, and they may also be able to recommend medications or other treatments that could benefit you.
Vagus nerve stimulation for sleep
Many people are also exploring vagus nerve stimulation (VNS) for better sleep as well. The vagus nerve is the longest and most complex nerve in the body, and it runs from the brainstem down through the body to the abdomen, connecting to a variety of the body’s other systems on the way. It’s responsible for several vital functions, including controlling heart rate and digestion.
Some studies have shown that stimulating the vagus nerve can help to improve sleep quality, as well as reduce symptoms of conditions like insomnia and anxiety. VNS is typically done using a device that sends electrical impulses to the vagus nerve. The device is usually implanted under the skin, and it can be turned on or off as needed.
However, vagus nerve stimulation at home is possible thanks to vagus nerve stimulating headphones. This means the benefits of VNS are far more accessible and convenient for more people!
There’s no doubt about it: a good night’s sleep is essential for our health and well-being. So next time someone tells you to have a good sleep, take their advice! Your body will thank you for it.
