How Sleep Affects Your Health and Well-Being
For most people, sleeping seems simple: Get comfortable, close your eyes and drift off into slumber. But the truth is that sleep is one of the most complex and mysterious body processes known to science. And it’s important to remember that getting a good night’s rest on a regular basis can have a big impact on our health and well-being.
During the sleep cycle, a part of the brain called the hypothalamus sends signals that reduce alertness and initiate the many other changes that occur during sleep. These changes affect every cell in the body and are essential for human life. Scientists spend much of their waking hours studying how the brain and body are wired to function during sleep and what role this plays in our mental and physical health.
In the first stage of non-rapid eye movement (NREM) sleep, your eyes move slowly behind closed lids and brain activity slows down. Then, in stage two, the thalamus becomes active again and relays images, sounds and other sensations to your brain’s cortex — the covering that interprets and processes information from short-term memory into long-term memories. This stage is also when we dream. On a typical night, you spend a quarter of your time in NREM and a third of your time in REM. The cycle repeats itself over and over, with each successive phase of sleep being less deep and lasting shorter periods of time.
As you enter the fourth and final stage of sleep, REM, brain waves are similar to those during wakefulness, and breathing and heart rate increase as your muscles become temporarily paralyzed. This is when you have your most vivid dreams. Research has found that REM sleep is necessary for healthy brain function and emotion regulation.
Other important functions of sleep include:
Energy conservation: During sleep, your body decreases its metabolism and releases growth hormone to conserve energy for future activities. Growth and repair: During sleep, the body’s cells regenerate, and damaged tissues are repaired.
Problem solving: Sleep can help you make better decisions and solve complex problems by allowing you to review and process the day’s events. Memory: Sleep helps convert short-term memories into longer-term ones and clears away the “debris” of daily experiences that can clog the nervous system.
Immunity: Changes in the immune system during sleep protect against diseases and support the body’s response to vaccines.
In today’s fast-paced society, it can be difficult to get enough sleep on a regular basis. But making a few small changes to your routine can improve your sleep quality. For example, try going to bed and waking up at the same times each day and avoiding bright lights or electronics before bed. These steps may “train” your brain to associate certain activities with sleep so that you feel ready for it when it’s time to go to bed. Also, keeping your bedroom dark and cool may be helpful for your sleep as well.