Are you not getting restful sleep? You are not alone. Research has it that there is a growing global public health concern over sleep, which has increased demand for sleep promotion strategies.
Achieving a perfect night sleep is simply adoption of healthy behaviour and positive habits to make it easier for you to sleep soundly throughout the night. Understanding how your body and mind give up to sleep and what you can do to make it easier for you to fall asleep and maintain healthy sleep. We got you !
In this article:
- Stages of sleep
- What is perfect sleep?
- Perfect sleep cycle
- How to get perfect sleep
- Benefits of having good sleep
Stages of sleep
Sleep is typically divided into two main categories; the Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep.
NREM sleep is basically the transition from wakefulness to sleep. It has 4 stages. The first stage is a light sleep stage and lasts up to several minutes. In this stage, muscle activity decreases, and relaxation sets in. This is usually followed by a slow down in heart rate and body temperature and this is stage 2.
The next stage of sleep is stage 3, often referred to as deep or slow-wave sleep. This stage of sleep is crucial for physical restoration and growth as hormones essential for growth and immune function are released. It is harder to be awakened during this stage of sleep.
This is followed by stage 4 of sleep, similar to stage 3 and both are deep sleep stages. During these deep stages, the body repairs muscles and tissues, boosts immune function, and builds up energy for the next day.
REM sleep is characterised by rapid eye movements, increased brain activity, and vivid dreams. It plays a crucial role in cognition and memory consolidation. REM sleep cycles occur approximately every 90-120 minutes and become longer as the night progresses.
What is perfect sleep?
The definition of perfect sleep is subjective. But on general terms, involves achieving an adequate and restorative rest during our sleep.
Achieving a perfect sleep is a combination of many factors; sleep hours, sleep environment, sleep schedule, sleep hygiene and others.
Perfect sleep cycle
A perfect sleep cycle involves smooth transitioning through the different sleep stages; all the 4 stages of NREM and REM without interruption for between 7 -9 hours.
A complete sleep cycle lasts around 90-110 minutes. Throughout the night, the cycles keep repeating with REM sleep periods becoming longer in the later stages of sleep.
How to get perfect sleep
Here's the gist of the article. We reviewed and collected thoughts and suggestions from sleep experts. Here's a perfect collection for you.
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Keep good hygiene
From a 2015 review of empirical evidence on sleep medicine, it was suggested that maintaining good hygiene is a core component in achieving a perfect night's sleep.
In this context, hygiene can be personal or environmental hygiene; taking a shower, laying your bed, sleeping in clean beddings and extermination.
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Design your sleep environment to encourage sleep
Comfortable bedding
Invest in a comfortable mattress and pillows that support your preferred sleep position. Bedding materials like cotton or linen can enhance comfort while you sleep.
Optimal room temperature
Keep your bedroom temperature cool enough, between 60-67°F or 15-20°C is good enough. This will just keep your atmosphere cool enough for sleep but not mould. Appliances like table fans or air conditioners will serve this purpose right. However, it is important that you talk to your Doctor about using these especially if you are suffering from cardiovascular diseases like asthma, allergies and any other cardiovascular disease.
Dim your lights
Because light plays a crucial role in regulating the body's internal clock; the circadian rhythm which influences the sleep-wake cycle, it is important to regulate light in your sleep environment. Make use of soft, warm-toned lighting in the evening to signal the body that it's about time to take rest.
Invest in dimmer switches, dimmable bulbs or night lights to help you dim your bedroom right to the right intensity. Alternatively, you can use dark curtains or eye masks if the light source is external.
Ensure quiet environment
Minimise noise in your bedroom. You can do this by keeping appliances that generate noise off or by using white noise machines.
Declutter and keep your space fresh
Keep your bedroom tidy and minimise clutter. A neat and organised space can contribute to a sense of calm and so perfect sleep.
Declutter your bedroom and use fresh scents like lavender, forest green and blue ocean to keep your bedroom smelling fresh. You can use essential oils or diffusers for this purpose.
Keep electronics and devices away
Adopt a setting where electronics and devices that emit especially blue light are kept away from your bedroom. Have a designated place out of your bedroom for keeping such appliances while you go to bed.
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Set a sleep schedule
Set a sleep schedule with specific times of going to bed and waking up. Set such a schedule and be consistent with it.
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Cultivate healthy habits
Getting a perfect night's sleep is also a result of our day to day habits. Cultivate a norm of healthy habits like avoiding late dinner, reduced caffeine and alcohol consumption especially as bed time draws closer, avoiding smoking, getting enough exposure to sunlight and being physically active. All these habits will result in better sleep.
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Manage stress
Stress activates the body's "fight or flight" response, leading to increased physiological arousal. This heightened state of alertness can make it challenging to relax and fall asleep.
Managing stress is therefore one of the ways to achieve perfect sleep. Practice relaxation techniques such as deep breathing, meditation, and mindfulness to help relieve stress.
Lately, literature supports the use of mind relaxing herbs to help relieve. Make use of natural herbs like ashwagandha also known as Indian ginseng, black pepper, cinnamon and others. These are available as supplements or in their raw forms. It is however important to consult your Doctor before adding herbs to your therapy especially if you are already in any conventional pills.
Benefits of good sleep
Getting good sleep is a fundamental component and very crucial influencer of physical health, cognitive function, emotional resilience, and even our social interactions.
1.Growth and cellular repair
During sleep,a number of intricate processes happen including but not limited to; cellular repair, release of growth hormones crucial for development and maintenance, immune strengthening, energy stores replenishment and rejuvenation of the body systems. All these can only happen when you get enough and restful sleep.
2.Cognition
Adequate rest sharpens attention, enhances problem-solving, decision making and fortifies memory consolidation. This is why it is important to get adequate sleep prior to an exam rather than staying up all night studying.
3.Emotional intelligence
There is a profound connection between sleep and mood. Getting enough sleep equips an individual with greater emotional resilience and an increased ability to regulate reactions to stressors and stress factors. Conversely, sleep deprivation can alleviate stress hormones, contributing to irritability, anxiety, and a heightened susceptibility to mood disorders.
4.Social interactions
How do you relate with people on days when you were sleep deprived? Socially, the consequences of good sleep resonate in our interpersonal dynamics. When you rest enough, you tend to approach social interactions with empathy, patience, and a positive outlook. This is in contrast to sleep deficient individuals.
Take away
Now that you know how to get perfect sleep and its benefits, put it into action and watch your cognition, social interactions and body respond positively.