Sleep Deeper, Dream Seeker
We all sleep.
Everyone sleeps, now if they don’t sleep as long or feel rested in the morning; that’s where we want to help!
Something that Sleeptopia values is getting that rejuvenation rest that powers you through the day.
We all know what can happen if we don’t sleep as well, or maybe waking up on the wrong side of the bed.
It can ruin a great day, and we are more likely to have a decrease in functionality due to the lack of sleep.
Most people solve their tiredness by drinking multiple cups of coffee, caffeinated tea, or energy drinks. Too much caffeine can actually cause disturbances in our sleep cycle.
“Inside the brain, caffeine blocks adenosine receptors. Adenosine is a sleep-promoting chemical that is produced in the brain during our waking hours. Normally, adenosine builds up in the brain the longer we’re awake. The more it builds up, the sleepier we become. When caffeine blocks this process, we remain alert and vigilant. Research has also shown that caffeine interferes with circadian melatonin rhythms4, delaying the onset of sleep if consumed close to bedtime. Circadian rhythms are physiological patterns, like our sleep-wake cycle, that operate on a 24-hour clock.” - Sleepfoundation.org
Why is the sleep cycle important?
Before getting to the importance of the sleep cycle, we are going to go over the sleep cycle. There are two categories of the sleep cycle, REM and non-REM.
During the first stage, the body functions slow down. This includes the heartbeat, respiration, and eye movements. The muscles relax, and brain activity slows.
The second stage includes the bodily functions continuing to slow down. The temperature of the core decreases, eye movement ceases, and though the brain activity is slow, there is a possibility for the brain waves to increase temporarily.
The third and fourth stage is when deep sleep is occurring. In the deep sleep stages, the heartrate, brain activity, and breathing patterns are at their slowest and the muscles relax. Many find it difficult to be woken up even with loud noises.
Regenerative properties such as short-term and long-term memory, growth and developmental hormones are released, energy is restored, blood supply to muscles is increased, growth and repair of tissues and bones are promoted, and the immune system is strengthened.
REM Stage (Last stage) - REM stands for Rapid Eye Movement, and this stage of sleep occurs after 90 minutes of non-REM stages occur. The eyes will dart and move quickly underneath the eyelids. People experience dreaming since the brain activity, heart rate, and breathing rate increases.
The image below is a brief overview of our Circadian Rhythm.
The circadian rhythm is most commonly mentioned when looking at a person’s sleep patterns.
The body has a natural “clock” when it naturally releases hormones, for example when there is less light, such as melatonin which will make a person sleepy.
The human body is an incredible thing! The body releases serotonin when light is exposed, which is why opening the curtains in the morning is destined to wake someone up if they’re falling behind in their morning routine. Serotonin is associated with boosting mood and helping a person feel calm and focused.
Limiting technology use before bed is important especially for nightly routines.
“Tempting as it might be to use your computer or phone before bed, studies have shown these devices can interfere with sleep by suppressing the production of melatonin, a natural hormone released in the evening to help you feel tired and ready for sleep. This leads to neurophysiologic arousals that increase feelings of alertness when you should be winding down instead.” - www.sleepfoundation.org
When the brain receives information from the eyes that there is light, the brain receives signals that tell the body to wake up. This may cause a decrease in melatonin right before going to sleep.
What does this mean?
The things that you put in your body affect your sleep. Be cautious how late in the day you are consuming caffeinated products and be aware of your quality of sleep.
Not receiving the amount of deep sleep that your body requires can result in serious health conditions. Having enough sleep rejuvenates the body for helping you tackle any encounter that may come your way each day. Not receiving enough sleep can be linked to health conditions such as Alzheimer’s disease, heart disease, diabetes, and strokes. Deep sleep stages can also be associated with certain sleeping disorders such as sleep walking, night terrors, bedwetting, sleep eating, and many others. If you are experiencing any of these symptoms or issues, please reach out to your doctor to receive the treatment necessary for bettering your health.
A sign that you may not be getting enough sleep is waking up and feeling exhausted. No one likes that feeling, and it can ruin a perfectly good day. If you are experiencing fatigue throughout the day, morning headaches, or waking up throughout the night, you may need a home sleep diagnostic test. This test will track and record your breathing rate, oxygen levels, heart rate, and other movements depending on the diagnostic device you use.
Call our office for more information.
So what can I do to get better sleep?
The first step is to put a nightly routine in place.
Making a routine can relieve stress that may come later at night when your body is trying to wind down. Possibly making a scheduled time that you aim for each night. Enjoying peace-filled activities such as reading a book, enjoying a hot bath, drinking a hot cup of relaxing tea, or planning out the next day.
Avoid any caffeinated foods or drinks, alcohol, and nicotine a few hours before bedtime since those items may show difficulty in getting a good night’s rest.
If it’s hard to go to bed when that time rolls around, here are some activities that someone can do for the expelling of extra energy.
Exercise - Some like to go on walks or jogs in the morning or evening. Some enjoy exercising at home, a gym, or a park. Maybe participating in a sport like tennis, swimming, golf, or bowling.
Avoid bright lights and loud noises when in your bedroom. Having a calm, peaceful atmosphere when settling into bed can truly be essential for the optimal sleep cycles. Paying attention to things such as temperature, lighting, noise, smell, and comfort can help falling asleep.
Whether it’s a fan for background noise, soft music playing, essential oils, relaxing sounds, comfy pillows, or possibly washing your bedding often. If you still find yourself struggling to fall asleep, we have all been there. Every toss and turn just seems to make it harder and harder to fall asleep. If you find yourself in that state, try going to do a light activity such as reading until you are tired again.
More information :
www.healthline.com - Deep Sleep Stages & Risks
www.nigms.nih.gov - Circadian Rhythm
www.sleepfoundation.org - Caffeine and Sleep
www.sleepfoundation.org - Electronics affecting Sleep
www.sleepfoundation.org - Bedroom Environment