Sleep - The Restorative Power for your Brain
Sleep is a fundamental aspect of our daily lives. It is a natural state of rest that is essential for mental and physical health. Approximately one third of our lives is spent sleeping and for good reasons outlined below. Good quality sleep is just as important for our survival as humans as food and water is. Without sleep the brain cannot function effectively, interrupting the functioning and creation of neural pathways.
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Let’s take a quick look at what neural pathways are and why we need them.
Put simply, neural pathways connect one part of the nervous system to another using axons (nerve fibres that carry nerve impulses).
Neural pathways are essential to our survival. In saying that not all neural pathways are of benefit. They create memories (including how to use a knife and fork, wipe our nose, right down to our very basic functioning) and are essential for us to learn.
How do neural pathways develop?
Imagine finding a short cut through the bush to get to the train station. You take this short cut every day and two things happen. 1. You will start to see a path form in the bush to show where you walk and 2. This short cut becomes a habit. So, you have done two things, created a habit and created a memory path.
Just as easily as this path is created, it can be changed or adapted. You could walk on either side of the new path to create a bigger, smoother section or you could make the path shorter by changing direction and create a new route. This is called neuroplasticity which enables us to change habits and create new ones often with assistance depending on what we are wanting to change or create.
The neural pathway sleep connection -
As mentioned earlier, sleep is where the brain creates the memories and forms new neural pathways. So, if we are trying to create new habits, get rid of old habits, create new memories, then sleep is critical to this process.
Despite its importance, many of us don’t fully understand what sleep is and how it works.
What is sleep?
Sleep is a natural state of rest that is characterised by reduced consciousness, decreased sensory activity, and decreased muscle activity. It is a complex and dynamic process that is influenced by many factors, including our environment, daily habits, and biological rhythms.
There are two types of sleep: non-REM (NREM) and REM sleep. NREM is the first stage of sleep and is characterised by slow regular brain waves, reduced muscle activity and reduced heart rate and respiration. During this stage of sleep the body repairs and regenerates tissues, builds bones and muscle, and strengthens the immune system.
REM sleep, on the other hand, is the stage of sleep where most dreaming occurs along with memory making, emotional processing and healthy brain development. During REM sleep the brain is highly active, and the eyes move rapidly back and forth. The muscles in the body are paralysed, preventing us from acting out our dreams. REM sleep is thought to be important for learning, and memory consolidation. Research suggests that 20-25% of adult sleep should be REM sleep if we are to remain healthy.
The mechanics of sleep
The sleep-wake cycle is regulated by a complex network of biological systems in the brain and body. The primary regulator of the sleep-wake cycle is the circadian rhythm, which is a 24-hour biological clock that is synchronized with the light-dark cycle of the environment. The circadian rhythm is influenced by external cues such as light exposure and daily routines, as well as internal cues such as hormones and body temperature.
When we wake up in the morning, our brain signals the body to release hormones that increase alertness and activity. As the day goes on, our body’s internal clock signals that it is time to wind down, and our brain begins to release hormones that promote relaxation and sleepiness.
As we fall asleep our brain waves slow down, and our muscles relax. Throughout the night, we cycle through stages of NREM and REM sleep, with each cycle lasting around 90 minutes. The length and quality of each stage of sleep can be influenced by many factors, including stress, caffeine intake, alcohol consumption and medication use.
Overall, sleep is a complex and dynamic process that is essential for our physical and mental health. By understanding the basics of sleep and how it works, we can better appreciate the importance of getting a good nights’ rest and develop healthy sleep habits to improve our overall well-being.
Purchase the Sleep Solution Bundle in Kerry’s Store - Sleep Affirmation Cards - Audio and eBook - Click the image.
How much sleep do you need?
The following are the recommended guidelines from the sleep foundation on how much sleep is required:
Infant (4-12 months) - 12-16 hours (including naps)
Toddler (1-2 years) - 11-14 hours (including naps)
Preschool (3-5 years) - 0-13 hours (including naps)
School-age (6-12 years) - 9-12 hours
Teen (13-18 years) - 8-10 hours
Adult (18 years and older) - 7 hours or more
Setting the scene for good sleep
There are things you can do to ensure you get good quality sleep. Here are just a couple of strategies you can start using today.
1. Set a daily routine and regular bedtime.
2. Create the right sleep environment which includes the right temperature and air flow with comfortable bedding.
3. Reduce alcohol consumption throughout the day especially the evening.
4. Reduce nicotine and caffeine before bed.
The topic of sleep involves more than I’ve discussed here in this blog. One does not need to be a scientist or neuron expert to get the overall message here. Sleep is as already mentioned, essential if not critical for our overall mental and physical wellbeing.
Those looking to make positive change in their lives will struggle somewhat if their sleep is challenged constantly, remembering the brain cannot create those new memories and habits if the right amount of good quality sleep is not achieved. Conversely, those that just want to maintain good mental and physical health without making change will also struggle if their sleep is compromised.
Should you want to know a little more about sleep and more hints and tips on how to create healthy sleep hygiene, here is a link to an eBook I wrote that is downloaded as a digital file that can serve as a reminder of what’s necessary to find YOUR Sleep Solution. CLICK HERE