The Healing Power of Sleep
Sleep is such a part of everyday existence that many of us hardly think about it at all until we are experiencing a lack of it. However, sleep plays a major role in how we function, think, heal, and live. In fact, it is believed that the average person spends 26 years of their life sleeping, with a whopping 7 years spent just trying to fall asleep. So just what is happening during our slumber that our biological functions need it so much?
Doctors recommend adults get 7-9 hours of sleep a night and children 9-14 hours, depending on their stage of development. It is during this time that several important functions occur and our brain recharges itself. Emotion and memory processing takes place, aiding in emotional stability and cognitive function. Regular sleep decreases impulsivity, sensitivity, and irritation in waking life. In fact studies have shown that our Amygdala, the emotion center of our brain, is 60% more emotionally reactive when we are sleep deprived. Mental health is also impacted, with statistics showing sleep problems make it four times more likely to develop depression and experience increased levels of anxiety.
Sleep is also essential for hormonal regulation, and individuals who lack adequate sleep have increased production of the stress hormone cortisol. This leads to a negative, exhausting cycle as increased cortisol levels in the body inhibit a person’s ability to fall back asleep. Additionally, lack of sleep disrupts the communication of up to 50 of the hormones in our bodies. These hormones affect everything from immune function to physical healing and weight gain.
You may have noticed some of these symptoms in yourself after a period of little sleep. Perhaps you felt hypersensitive, extra moody, or experienced difficulty concentrating. Your thinking may have felt impaired or you found it difficult to remember easy things, such as the name of a business or street. Now that we’ve gone over the importance of sleep, let’s talk about ways to improve your ability to get more sleep:
Decrease light. Make sure that you turn out the lights in your home and have a quiet, dark place free of distractions that could interfere with sleep. Limit your screen time right before bed, and turn your devices on night-mode at least two hours before bedtime to decrease the amount of screen light.
Stick to a regular sleep schedule. Try to set a reasonable sleep and wake time for yourself. When the body becomes accustomed to sleeping at a regular time, it will be easier to fall asleep at night and wake in the morning. Remember, the average adult requires a full 7-9 hours, so give yourself enough time to prepare for bed and get a full night of rest.
Avoid substances. Caffeine, alcohol, and nicotine have all been shown to disrupt regular sleep. Make sure you avoid these especially in the evening to allow your body to fully relax and regulate.
Exercise regularly. Moderate aerobic activity increases the body’s ability to reach the healing stages of deep sleep. Aim for 30 minutes of the exercise of your choice daily to gain the full benefit of more restful sleep at night.
Relaxation tools. Paced breathing exercises, meditation, and regular massages aid in relaxing the body to reach deeper rest. For paced breathing, try regulating your inhales and exhales to match a slow count of six. Join a meditation class or try a free guided meditation video online. Weekly or biweekly scheduled massage sessions will help regulate your stress and body systems to aid in faster, deeper sleep.
When nothing else works, nap. No matter how much we try to control our environment, it’s inevitable that there will be times when we just don’t get enough sleep. For those times, napping can make the difference between feeling exhausted or refreshed. A ten-to-fifteen minute nap can increase your alertness, memory retention, and emotional regulation. Set an alarm to avoid napping too long, which can put you in a state of deeper sleep and lead to grogginess upon waking.
Julie Russell
Mental Health Intern
