Sleep: the brain’s most active time of day

New York City is known widely as the city that never sleeps. Sleep, like food, water and air is a need. Without it, you wouldn’t survive. It’s not surprising then that poor sleep patterns have been associated with cognitive and neurological decline. 

How much sleep is necessary? 

Adults need approx 7-9 hrs of sleep. Many of us go into survival mode with less and make it through the day with caffeine or other stimulants. Younger children should sleep 10-13 hrs, while older children and teenagers benefit from 9-12 hrs of sleep. Academic performance has been shown to be affected in children with poor sleep hygiene. 

What happens during sleep?

One night sleep can be broken down into 5-6 sleep cycles with each cycle lasting approx 70-120 mins. Within each sleep cycle 4 stages occur. Non REM (Stage 1, 2, 3) and REM. In total 7.5-9 hrs a night should be spent sleeping. Body temperature drops, heart rate and blood pressure lowers. The body repairs physical damage within the body. This includes everything from a major surgery to a minor paper cut or stubbed toe. Hormones are released to stimulate bone and muscle growth. During deep sleep immunity is boosted to fight off infection. Bone and muscle growth occurs The brain processes everything that occurred during the day and filters out necessary information or experiences. Cognitive functions like memory, learning, problem solving and creativity are reliant on REM sleep.

Why do we need sleep?

Sleep is the body’s time to heal, grow and learn. While the body rests, the brain is active all night. The brain actually uses up more energy when we sleep. Healing and growing occur at night making it essential for children to get a good night sleep. Stage one of sleep is the body’s way to wind down. During stage 2 of sleep the brain produces sleep spindles which are thought to be crucial in processing/filtering memories from that day. As the body advances to stage 3 of sleep the brain consolidates general knowledge and facts learned during that day including personal experiences. In REM sleep emotional responses to occurrences during the day are processed. During REM sleep the body is paralyzed except for the eyes and respiratory muscles. We dream vividly during REM.

What occurs with lack of sleep?

• Chronic fatigue
• Increased prevalence of injuries
• Chronic disease
• Mental illness 
• Decreased work productivity
• Obesity
• Depression

Tips for Sleep hygiene:

1. Go to bed around the same time every night. Consistency helps.
2. Allow 8-9 hours before waking ideally WITHOUT an alarm clock. 
3. Sleep in a dark quiet room with a controllable temperature. Most people sleep comfortably when the temperature is a little cooler. (60-67^o F).
4. Set up your bedroom with sleep in mind. No TV or screens before bedtime. 
5. Avoid eating, drinking caffeine or alcohol 2 hours before you sleep.
6. Exercise somehow during the day. Twenty minutes of moderate activity reduces insomnia. Don’t exercise within 3-4 hours of sleep.
7. 2 tablespoons of cherry juice concentrate or 8 fresh dark cherries (the darker the better) 1 hr before bedtime. Cherry juice has high levels of anti-inflammatory substances and anti-oxidants as well as melatonin naturally. If you’re taking a blood thinner try raspberry extract instead of cherry juice concentrate.

Can Yoga help sleep?

Yoga offers may benefits beyond stretching, strengthening and toning. One study found that yoga helps sleep quality and insomnia in older individuals. Yoga also reduced the need for sleep medications.

Wondering where you stand?

The Pittsburg Sleep Quality Index (PSQI) is used often to determine sleep hygiene. The website can also help with scoring. 

We can Help!

Body Harmony Physical Therapy offers one-to-one treatment and personal training sessions. We are here to help you meet your personal health goals, including orthopedic and/or pelvic health conditions. We have a Pilates reformer in office as well as a gym. Our staff is well versed in Yoga also.

References:

1. Effect of sleep habits on academic performance in schoolchildren age 6 to 12 years: a cross-sectional observation study. Chithambara Thanu Siva Kumar, MD Mahalakshmi Rajan, MD Umapathy Pasupathy, MDSathya Chidambaram, MBBS Nithya Baskar, MD. Published Online:July 9, 2021https://doi.org/10.5664/jcsm.9520
2. Role of Yoga therapy in improving digestive health and quality of sleep in an elderly population: a randomized controlled trial. Shree Ganesh HR Subramanya Pailoor Raghavendra Rao M Vivek Udupa. Published:April 22, 2021DOI:https://doi.org/10.1016/j.jbmt.2021.04.012
3. https://www.sleepfoundation.org/how-sleep-works/stages-of-sleep
4. https://www.verywellhealth.com/the-four-stages-of-sleep-2795920