A recent study revealed that one in three Canadians is sleep-deprived. Given the known links between quality of sleep and mental and physical health, this is a very worrying statistic that needs to be addressed. Raising an awareness of the importance of sleep is vital, together with ways in which you can regularly sleep well. Scented heat wraps are very effective at promoting sleep, for example. Keeping electronic devices and other forms of stimulation out of our sight at bedtime is also crucial.
Benefits of sleep to our health
Finding ways of getting to sleep seem tricky. However, heat therapy can be very helpful in this respect. Heat increases oxygen flow around the body, easing any aches and pains whilst also helping you calm your mind and ‘switch off’. Simply place a heat wrap on any areas of tension and relax into it.
To be well rested, we need to go through two stages of sleep: ‘quiet’ sleep, during which we gradually enter deeper and deeper levels of sleep, and Rapid Eye Movement (REM), which is when we dream. These stages all play a huge role in our physical and emotional health:
1. Sleep improves our mood
Sleep quality suppresses activity in the amygdala, which is the part of the brain responsible for emotions. By doing so, we are less likely to wake up feeling agitated or depressed, but rather refreshed and positive about the day ahead. One way of helping your mind to relax is to put all electronic devices away and allow yourself to enjoy the comfort of your bed. In this way, it is important to ensure that you have a supportive, high-quality mattress. There are various types of materials and sleep-inducing cushioning to choose from and it is worth putting the time into doing so.
2. Sleep makes you strong
It may be surprising to know that during sleep, your muscles are growing. While you sleep, your body repairs all the tissues in your body, including muscles. It creates more of the growth hormones testosterone and melatonin, resulting in stronger muscles. Adequate sleep is therefore particularly important for bodybuilders; you can’t just rely on the gym and diet.
3. Sleep helps keep weight down
Studies show that you are 55-89% likely to gain weight if sleep-deprived, depending on your age. Sleep deprivation disrupts the hunger hormones leptin and ghrelin, resulting in higher consumption of calories. It is also the case that tiredness results in people reaching out for a quick sugar-fix, which means more calories.
4. Sleep improves our memory
Research suggests that memory consolidation takes place during sleep. This is when our brains process short-term memories and convert them into long-term ones. This includes learning new skills: sleep helps us to retain new information. A lack of sleep does not allow enough time for this process to happen, resulting in a hazy head and forgetfulness.
5. Sleep makes you more creative
Recent research has revealed how the brain reorganizes memories during the consolidation process. This can often boost creative in people – thanks no doubt in part to feeling refreshed and energised.
6. Sleep strengthens your immune system
The fourth and final stage of ‘quiet’ sleep is the most crucial for ensuring you feel energised when you wake. Your muscles are at their most relaxed and your breathing and heart rate slow right down. These physiological changes strengthen your immune system, putting you at less risk of illness and burnout.
7. Sleep improves your reaction times
This is quite straightforward really. If you have not slept enough, you are likely to feel lethargic when you wake. This means you will be slower to react to sudden movements or noises. Being well rested therefore makes you safer, particularly in potentially dangerous situations like driving.
Make time for sleep each night. It is as important an activity in your daily life as what you eat and drink and the amount of exercise you do. The role it plays in your emotional and physical health is crucial.