Why do we need more sleep
We all know sleeping is an investment, enabling us to be happier, smarter, and make better decisions, but in this fast-paced technological world it’s our nervous systems rather our i phones that are ‘super charged’. More distractions, longer working hours and less switching off means we are now seen as a sleep deprived nation, and it’s big problem. In the US alone, it’s costing businesses over $63 billion a year in lost productivity.
Did you know that sleep not only restores your body’s energy, repairs muscle tissue and triggers the release of hormones that affect growth and appetite, but good quality sleep is actually essential for our ability to learn and process memories, as well as allowing us to function in an emotionally healthy way?
Because sleep has such an impact on our mental health, sleep scientists are unravelling the secrets of the brain’s nocturnal life and have been shedding insights as to why sleep affects our emotions, and how a lack of it may be contributing to the rise of anxiety and depression.
If you don’t get enough good quality sleep every once in a while
There will be difficulty concentrating, remembering things, as well as sensations of feeling unrested, groggy and irritated.
If you consistently lack quality sleep, you are at higher risk for conditions like heart disease, diabetes and obesity. It will also be more difficult to lose weight. And, over time it can manifest into anxiety and depression. It can also create a weakened immune system.
“Sleep serves as the brain’s housekeeper, which helps to clear metabolic waste and toxins from the brain’ says Natalie Dautovich from the US sleep foundation.
What can I do to improve the quality of sleep?
Exercise, this is key. Cardio is best, but really anything helps, so the number one anthem, is move your body.
Put your phone down, or change your settings, the light it emits is bluer than your average light bulb. This lowers melatonin levels, which can wake you up. The higher your melatonin levels the better you will sleep. Likewise, ensure the room you are sleeping in, is as dark as possible, or use an eye mask. For some people going to bed at the same time helps too.
Learn how to take your brain into an alpha state. Your chatty brain functions at a beta level. Learning meditation or Yoga Nidra can teach you how to change the brain from beta into alpha, theta or delta, the dream states.
Learn how to use your breath to relax.
Inhale for 4, hold for 4, exhale for 6, hold out for 2 can help your body let go. Deep breathing can also allow the body to decompress and can help take out the ‘charge’. So, going to a yoga class is great, as it can bring your mind
5) Get a hands on treatment, one that relaxes you, such as a massage, a Shiatsu or a Craniosacral session. These can help shift your nervous system from an alert state to a relaxed state. The body loves habits, so if you are used to being in an alert state, it’s difficult to change this on your own.
Some Shiatsu and Craniosacral techniques are specifically designed to alter the nervous system. Getting a treatment is like having a helping hand that can rekindle the memory of sleep and remind the body of the treasure it brings.
It’s a funny job being a shiatsu practitioner as it involves putting people to sleep for a living. In most aspects of life, it’s not what you want, he fell asleep on me “during a meeting” or “on a date” it’s all kind of wrong. But, in a treatment, it’s a sign of success. They’ve relaxed enough to fall asleep. Hurray! Their nervous system has surrendered. I can recall my teacher’s words ‘treating the body is like cracking a computer code’ Meaning, it’s a skill to get someone to relax and let go.
Ultimately, Shiatsu, Yoga Nidra, Craniosacral and Meditation, all aim to increase the levels of the feel good neurotransmitters, serotonin and gabba, and to lower the levels of adrenaline and cortisol, the neurotransmitters associated with stress.
So:
Help your memory - The hippocampus area of the brain, the region critical for the storing of new memories suffers dramatically from sleep deprivation. When people are deprived of sleep for even one night, their ability to memorise new information drops significantly.
Help your emotions
Sleep has a huge impact on the emotions. When sleep deprived participants were shown emotionally negative images, activity levels in the amygdala, the emotional control centre, deep in the brain were 60% higher than levels in those who were rested.
Furthermore, researchers found sleep deprivation disrupted the connection between the amygdala and the medial prefrontal cortex. This is key, because the medial prefrontal cortex regulates the amygdala/emotions. So, sleep deprivation appears to cause the amygdala to overreact to negative stimuli because it becomes disconnected from brain areas that normally moderate its response. It could basically explain why someone is horrible, due to lack of sleep.
Help your relationships
Not only does the memory get foggy, but our ability to be civil slides too. Fascinating research is being conducted regarding the link between sleep, REM and depression; it’s early days but questions are being raised as to the impact of sleep as an origin of depression.
And, if you are struggling with sleep, address it, there are solutions, your body knows just what do, it often just needs a helping hand.
Try some of the tips here, and remind your body of the beauty of rest and sleep. Take action, you’ll feel so much better, as will all your friends and family.
