Understanding the Sleep basics

There is one thing that you do day in and day out that could massively improve your health. It keeps you feeling happy, helps to control your appetite and keeps you focused during the day.

Do you know what it is?

That’s right, it’s sleep!

And to be clear, just hitting your head on the pillow is not a good night’s sleep!

That’s why, in this blog I’m going to dive into action steps that you can take to get a good night’s sleep without resorting to pills and portions. 

 Is this you…

 On the daily hamster wheel of life, you’re keeping busy, probably drinking caffeine and eating snacks to keep all your plates spinning. Then you have difficulty falling asleep and often don’t sleep well. Sound familiar?

 Or maybe you’re one of those people who burn the midnight oil and wear it as a badge of honour?

 You’re not alone, many people tell me these same problems.

 So, what’s the impact of a bad night’s sleep?

Poor sleep can lead to;

·      Pre-diabetes

·      Cardiovascular disease

·      Depression

·      Reduced life expectancy

Understanding your sleep cycle; 

Stage 1

This is your light sleep and only lasts a few minutes as you transition from being awake to falling asleep. Your heartbeat and breathing slow down. Muscles start to relax. 

Stage 2

Is still light sleep and comprises about 60% of your total sleep. Your heart rate, breathing and brain activity will slow down further, and your body temperature will fall. 

Stage 3

Is your deep and slow wave sleep, allowing your body to repair itself and feel refreshed and energised when you wake up in the morning. 

It is also the sorting hat like in Harry Potter deciding what information to keep in your memory and what isn’t needed. This consolidation of information from your short term to long term memory is really important for your mental health and helps to reduce anxiety and worry.

Stage 4

Is also deep sleep. Your brain activity, breathing, heart rate and muscles will be at their deepest point of relaxation.

Stages 3 and 4 comprise 20% of your total sleep.

REM sleep

Rapid Eye Movement occurs in this stage as your breathing, heart rate and brain activity start to increase closer to waking up. You will experience dreams in this stage and often feel like your limbs weigh heavy. REM comprises 20% of your total sleep

 Through the night you will experience multiple 90-minute cycles of light sleep, deep sleep and REM sleep.

If any parts of this sleep cycle are disturbed you can notice fatigue, brain fog, irritability, forgetfulness and weight gain.

Top Tips for a better sleep 

·      Put your electronic devices away 1-2 hours before bed. Swap them for a walk, family time or a soak in the bath.

·      Practice some slow breathing in through the nose holding for a few seconds and slowly exhaling through your mouth as you start to fall asleep.

·      In the morning wake up to bright sunlight instead of scrolling through your social media or text alerts.

Enjoy a great night’s sleep!

Say Yes to a Healthier Happier You!

 If you enjoyed reading this blog, you may enjoy other blogs in this series.

If you are feeling stuck why not book in for a complimentary chat with me.