Why do we take sleep for granted?
We’ve all been there, pulling all-nighters for an assignment deadline we know we had so much free time to do before or late binge-watching a series to save up daytime data fooling ourselves we’re going to sleep after watching just one more episode. While this might feel like a productive or entertaining choice at the moment, every action has its consequences.
A good sleep is like a reboot for our body and brain. We need it to function and perform well in the long run. People get by with less sleep because it doesn’t show immediate consequences. However, having an inconsistent sleep cycle can lead to an increased risk of obesity, chronic fatigue, reduced immunity and even mental health struggles. Inducing caffeine into our body while looking for a quick fix to our tiredness has become so normalized because we tend to only care about what’s there for us tomorrow. We completely forget the fact that we’re slowly killing ourselves.
What happens when we sleep?
It’s not just a one-size-fits-all snooze; it’s an organized process where we alternate through cycles of two types, REM (rapid eye movement) sleep and non-REM sleep. While they both are equally important, they serve completely different purposes.
REM sleep vs. non-REM sleep
The first part of the cycle is non-REM sleep. This cycle is more like a workshop for the body. This is the phase where our bodies focus on physical recovery and restoration like repairing tissues, boosting immunity, storing memories and balancing hormones.
It has 3 stages.
Stage 1: Occurs as we transition from being awake and falling asleep. Lasts less than 10 minutes for a cycle.
Stage 2: Light sleep. This is the stage where our heart rate and breathing slow down, and our body temperature begins to drop. Last for 10-25 minutes for a cycle.
Stage 3: Deep sleep. This stage lasts about 20-40 minutes for a cycle. For adults, it makes up about 25% of total sleep time.
If you miss the non-REM sleep it might leave you feeling physically drained.
Our eyes move rapidly behind closed eyelids as we cycle into the last stage, REM sleep and brain waves resemble those of wakefulness. During this cycle, our breath rate, heart rate and blood pressure increase, and the body becomes temporarily paralyzed as we dream. This usually happens 90 minutes after we fall asleep. REM sleep also helps us process feelings and regulate emotions. Maybe this is why we tend to sleep when we want to collect our thoughts whenever we face a problem. People usually refer to this as “Sleep it off”. Without REM sleep our emotions might go out of control, leaving us angry, sad, depressed or maybe a mix of all. You might even find yourself crying over something completely ridiculous or turning it into a full-blown soap opera moment. It’s funny what sleep deprivation can do to you.
We cycle through four or five times between REM sleep and non-REM sleep on a typical good night’s sleep but with each cycle, we spend less time in deep sleep stages and more time on REM sleep. They both are essential, it’s like yin and yang or like Batman and Robin, working together in perfect harmony to balance the cycle that keeps our body and mind at their best.
Mastering your sleep cycle
Research suggests that adults should get 7-9 hours of continuous sleep per night. In a recent study conducted, it is mentioned that there is no ideal time to go to bed, we just need to sleep at the same time every night and wake up at the same time every morning. It has to do with our circadian rhythm, an internal clock that’s inside our body that regulates sleep. It triggers a secretion of melatonin that triggers other neurochemicals to get you ready to go to sleep when the time comes around. So, it is understood that establishing a good routine is very crucial in getting back on track.
Also cutting off naps, minimizing alcohol or caffeine in the evening, limiting screen time before sleep and working out can fix your sleep-wake cycle. It’s not easy to break bad habits but as mentioned in Atomic Habits by James Clear- get 1% better every day. Then you’ll be 365% better in a year. It’s the small things that make a big difference.
So, the next time you’re tempted to watch another episode of your favorite show while sacrificing your sleep, try to remember you’re one step away from turning yourself into a grumpy caffeine-dependent zombie. Sleep is the real plot twist you didn’t know you needed!
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