Sleep More!
Amidst this what seems like, everlasting pandemic, our daily lives have changed quite a bit. One part of those changes includes sleep. Almost all of us are either not getting enough, or sleeping 12 hours a day. Sleep is a vital part of self care, and a main way that your body recovers from the long day it has just endured, feeling ready to start a whole other one after you’ve rested enough. When your body doesn't have enough hours to rest, you might feel irritable or cranky, and find it difficult to think clearly (what’s known as “brain fog”). You might have a hard time following directions, or argue with someone close to you over something really insignificant. A school assignment that's normally easy might feel impossible to complete, and playing your favorite sport or video game might feel like a chore.
What happens in the brain when we sleep is incredibly complex. When we fall asleep, our brain doesn’t just go offline, as implied by the common phrase “out like a light.” Instead, a sequence of events puts the brain to sleep in stages: N1, N2, N3, and REM (rapid eye movement). In N1, the body isn’t fully relaxed, but body and brain activities start to slow with periods of brief movements (twitches). There are small changes in brain activity associated with falling asleep in this stage. In N2, the body enters a more relaxed state. This normally includes a drop in body temperature, muscles relaxing, and a slowed breathing and heart rate. At the same time, brain waves show a new pattern. In the N3 stage, it’s found to be harder to wake someone up from sleep. Muscle tone, pulse, and breathing rate decrease in N3 sleep as the body relaxes almost completely. Lastly, in the REM stage, brain activity picks up, close to levels seen when you’re awake. At the same time, the body experiences atonia, which is a temporary paralysis of the muscles. Even though one's eyes are closed during this stage, they can be seen moving quickly, which is how this stage gets its name. The REM stage of the sleep cycle is arguably the most important, as it has been shown to be a large contributor to memory consolidation, meaning this is when newly learned information gets stored into long-term memory.
Some things that can disrupt this pattern of sleep are irregular sleep cycles, disruptions such as light and noise, and sleep disorders such as sleep apnea or insomnia. I’m not going to tell you to not use electronics for 30 minutes before you go to sleep; that’s not a realistic expectation to set for most of us. I know that feeling when it’s 2am, you have an 8am class the next morning, but your For You Page is dragging you deeper and deeper into that nightly Tik Tok hole. One tip I have is to set a time limit on your apps before you go on your phone for the night. This way, you’ll have a reminder that it’s time to put the phone down when you need to. I would also recommend getting a sleep mask, and darkening your room as much as possible; draw the blinds, and turn off any night lights. Melatonin supplements may also be helpful if you’re really having trouble falling asleep, but make sure to start with the lowest dose to get an idea of how it affects your body. Additionally, make sure your bedroom is at a comfortable temperature, and be mindful of your caffeine intake later in the day, as this can make it harder to fall asleep.
Changing your sleep habits into something healthier and more sustainable in the long term can lead to having more energy throughout the day, performing better in school, and decreases the risk of mental illness such as depression and anxiety. Lack of sleep has even been linked to triggering the onset of certain psychological conditions. So, sleep should be high on your priority list. Take care of your mind and body; they’re the only ones you get!
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