The Magic of Sleeping

Being a mother, I've experienced the negative impacts of sleep deprivation firsthand. The constant nighttime waking to feed and change the baby took a toll. All sleeping was interrupted. Even with my family's complete support, I was mentally cloudy for a long time. 

Turns out that the 'mommy brain' is just a sleep-deprived brain. 

We sleep for one-third of our lifetime. 

Although it may seem like a waste of time, researchers are now learning why getting enough sleep is so crucial.

• Rest and repair - The repair of most tissues happens at night, in our sleep. When the body has enough time to repair itself, it improves immunity resulting in less overall sickness.
• Maintaining a healthy weight- Having a good night's sleep curbs late-night snacking and helps to maintain a healthy weight. 
• Decreases stress- An adult with sufficient sleep of 7-9 hours usually has lower stress levels. This results in better interpersonal relations. A bonus if you are a salesperson trying to reach a target.
• Clear thinking - Deep sleep has been shown to affect memory and thinking. A person who gets enough rest has a better mindset and thinks clearly.
• Hormonal regulation - Many bodily processes, including hormone release, are controlled by our body clock, or circadian rhythm. When you begin to experience sleepiness, melatonin is released. During your sleep, growth hormone is secreted to promote growth and tissue repair.
• Feeling energetic - There is a reason why people party on Friday and Saturday nights. To make sure they sleep, of course! If you have to report to work the next day, that won't be doable. We all know how agreeable and efficient we are when hung over. Having a good, restful sleep is required to feel energetic the next morning.

With so many obvious benefits, I have wondered why people suffer from insomnia and sleep disorders? 

What is it (apart from cranky babies and bosses) that prevents us from getting a good shut-eye?

Screens-The numerous gadgets and devices that seem to multiply every day are a significant and voluntary source of lost sleep. Many people are lured to give up sleep rather than shut these down at night, whether it be TV, phone, or gaming consoles. 

Stress- It increases the level of cortisol (the stress hormone) which results in poor sleep quality. It increases the heart rate and releases adrenaline in the blood stream, thus preventing you to relax.

Alcohol consumption - Though it has a sedative-like quality, the effects are temporary resulting in low-quality sleep. Not to mention, the trips to the bathroom that wake you up in the middle of the night.

A heavy meal near bedtime - A study of university students found that having dinner within 3 hours of going to bed significantly resulted in disturbed sleep. A heavy meal may also cause general discomfort and acid reflux.

Stimulants - Caffeine consumption (from tea, coffee, energy drinks) or smoking usually leads to difficulty sleeping or insomnia. Caffeine delays sleep by blocking adenosine receptors (adenosine is a brain chemical that fosters sleep).

Having pre-existing disease - Myriad conditions affect usual slumber. A diabetic person may need to get up during nighttime due to frequent bathroom trips. A menopausal woman's sleep may be interrupted due to hot flashes. Chronic pain makes it difficult to fall asleep. Mental health issues and other chronic diseases also disturb the night time sleep patterns.

Sleep apnea - Obstructive sleep apnea leads to frequent arousal and may lead to impaired glucose control. It's one of the sleep disorders where the quality of sleep is affected and hence a person may feel sleepy or tired in day time as well.

Snoring - Both the person snoring and the persons they share a room with have worse sleep quality. It's not just the spouses who experience suffering. When I was younger, my grandma used to snore in the bed next to mine and wake me up.

Jet lag- When you travel across time zones, you may have jet lag, which affects your sleep. As a result, you may have trouble falling asleep. Dehydration and caffeine can make it worse, so stay hydrated and avoid coffee. 

Medications- Some medications like beta blockers, anti-depressants, and steroids can disrupt sleep. Talk to your doctor for an alternative prescription.

Other factors- Inconsistent sleep schedules, improper mattresses, loud noises, bright lights, etc. are some other factors which prevent us from having restorative sleep.

So how do we harness the magic of sleeping? 

That's food for thought, but i'll summerize it in my next post.

Till then, be healthy, be curious.