The Secrets of Getting a Good Night’s Sleep

Sleep is a vital part of human health, but it remains a mystery to scientists. The process affects nearly every tissue and system, including the brain, heart, lungs, immune function, metabolism and mood. Getting too little sleep increases your risk for disorders such as high blood pressure, cardiovascular disease, diabetes and obesity.

Scientists do know that during slumber, your body and mind take the time to rest and repair themselves. During this phase, your cells repair damaged tissues and muscles, and your brain files away long-term memories that you may not be able to recall during the day. It’s also when the brain secretes chemicals that help regulate your emotions, which may explain why you’re likely to feel irritable or moody after a bad night of rest.

During the course of a night, you cycle through four to five sleep stages. Non-REM sleep (stages one through three) is when you spend most of your time, followed by REM sleep. The latter is when your eyes dart back and forth behind closed lids and you dream, while the body becomes temporarily paralyzed. You’ll spend roughly 90 minutes to two hours in each cycle.

A good night of sleep will leave you feeling alert and ready to face the day. A lack of sleep, on the other hand, can make you feel sluggish and moody, leaving you less productive. During a night of insufficient sleep, you can even become more susceptible to illnesses such as colds and flu.

Experts agree that the best way to get a full night of rest is to go to bed at a reasonable time, avoid caffeine and alcohol close to bedtime and engage in a relaxing routine such as reading or listening to soothing music. Experts also recommend avoiding bright light such as from electronics like televisions and phones.

While we’re sleeping, our bodies work to clear cellular debris and proteins that build up in the body and cause inflammation. This is why people who get a good night’s sleep tend to have lower rates of illness, especially in terms of infections such as the common cold and the flu. Also, well-rested people tend to get better results from vaccines than those who don’t.