Sleep and a Healthy Mind

InShape News MindMatters

Photo Credit: Andrew Roberts 2008 – Sleeping:

“Sleep is vital to your health. Not only is our daily functioning compromised when we have a lack of sleep, but it can also lead to long-term health problems.”

Zoe Markopoulos – Psychologist (MAPs, CEDP)

What Defines Sleep?

Sleep problems are common in today’s busy world, as sleep is often one of the first neglected areas. Rather than sleeping, we watch movies, play online games, or go out with friends, and this lack of sleep can lead to problems.

According to Psychologist Zoe Markopoulos, sleep is not a fixed state of consciousness. The brain moves through distinct stages of sleep repeatedly every night. The two broad categories of sleep are Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM).

REM sleep occurs approximately once every 90 to 120 minutes, comprises one-quarter of our nightly sleep, and is where most dreams tend to happen. NREM, on the other hand, sleep is collectively sleeping stages 1-3. Each stage has distinct characteristics—for example, drowsiness in stage 1 and muscle relaxation in stage 3.

What Happens To The Body Without Sleep?

The body suffers without or lacks sleep. Personal trainer Nick Jack says most people don’t know how important sleep is to the human body.

When light stimulates our skin or eyes, our hormonal system thinks it is daylight and releases a cortisol stress hormone, Nick Jack says. This hormone is activated to prepare our body for movement, work, and whatever we need to do daily. Cortisol is required to wake you up.

But as the sun goes down, says Jack, this hormone naturally decreases so that your body can prepare for the activation of the growth hormone called melatonin. Melatonin is then released to allow the body to repair itself from the day’s activities.

Mother Nature governs us, so there is a specific time that the body repairs itself. The cycle for physical repair is between 10 pm and 2 am, and psychological repair is between 2 am and 6 am. Therefore, if you go to bed at midnight, you have now cut into 2 hours of your physical repair time, says Nick Jack.

Lack of sleep can cause your body to suffer, affecting your physical and mental health.

Some short-term symptoms are as follows:

• Accumulation of fat around the belly.
• Low energy and lack of concentration.
• Moodiness: easily upset or to anger.
• Pains in neck, shoulders and back.
• Weakened immune system.

The long-term effects are more severe and can become debilitating. Excessive production of the stress hormone cortisol leads to adrenal fatigue, as the adrenal glands produce cortisol.

Nick Jack says that he’s consulted several clients with adrenal fatigue, and their injuries and illnesses were significant and numerous. These clients suffered from anything from chronic fatigue to chronic colds, infections, and even disease.

In a nutshell, says Nick Jack, these clients had no repair time for their bodies to combat the destruction happening inside them. Their high levels of cortisol were eating them alive, making it difficult for them to wake up feeling refreshed. Their bodies produce more fat to combat the cortisol and reduce stress.

How To Develop Good Sleep Patterns

Nick Jack says that some strategies to get you into a sound sleep pattern are:

1. Be in bed by 10 pm.

2. Minimize exposure to bright lights.

3. No stimulants such as coffee, sugar and alcohol after 2 pm.

4. Keep your bedroom dark with no TV in the room.

5. Eat fresh foods only; beware of refined carbohydrates.

6. Regular exercise – If you’re struggling to sleep, do Tai Chi or some gentle stretching to help relax the body.

How to Overcome Common Sleep Problems

Zoe Markopoulos adds to this by saying that healthy sleep habits, referred to as good sleep hygiene, are mostly common sense. But we often do not actively think about them.

Good sleep hygiene can involve:

• Following a sleep schedule of the same bed and wake time to help regulate your body’s clock.
• Practising a relaxing bedtime ritual to help separate your sleep time from activities that cause excitement or stress.
• Avoid going to bed on a full stomach, but not hungry either.
• If you are not asleep after 20 minutes in bed, go to another room until you feel tired again, and then go back to bed.
• Evaluate your room (e.g., remove distractions like a TV, ensure the temperature is cool, and keep it free from light or noise).
• Getting sunlight during the day.
• Obtaining 7-9 hours of sleep a day.
• Avoid naps, especially in the afternoon.
• Exercising daily, at any time, but not at the expense of your sleep.
• Sleeping on a comfortable mattress and pillow.

Overall, don’t take sleep for granted; prioritise it. Your body will reward you handsomely.

Frequently Asked Questions Answered

1. What are some simple ways to improve my sleep quality?
   • Effective strategies include establishing a consistent sleep schedule, creating a comfortable sleep environment, and reducing screen time before bed.
2. How does sleep affect my overall well-being?
   • Quality sleep enhances mental sharpness, emotional resilience, and physical health by allowing your body to repair and restore vital systems.
3. What is the importance of REM sleep?
   • REM sleep is crucial for memory consolidation, creativity, and maintaining mental sharpness, and it contributes significantly to how refreshed you feel upon waking.
4. How can mindfulness and meditation aid in better sleep?
   • Mindfulness and meditation techniques help relax the mind and body, reduce stress and anxiety, and significantly improve sleep quality.
5. What natural remedies can help improve sleep?
   • Herbal teas like chamomile and lavender and aromatherapy with essential oils promote relaxation and enhance sleep quality.
6. How do diet and exercise influence sleep patterns?
   • A balanced diet rich in sleep-promoting foods and regular exercise can help regulate sleep cycles and improve overall sleep quality.
7. When should I consider seeking professional help for sleep issues?
   • If you experience persistent sleep disorders like insomnia or sleep apnea despite self-help measures, consulting a sleep specialist is advisable.