Better sleep
- gaya burg
- Jan 4
- 3 min read
Updated: Mar 21
What is Sleep?
The first question that needs to be asked is, what is sleep? Today, sleep is often defined by what is not, sleep is not being awake. A wider definition of sleep from Britannica:
" Sleep, a normal, reversible, recurrent state of reduced responsiveness to external stimulation that is accompanied by complex and predictable changes in physiology. These changes include coordinated, spontaneous, and internally generated brain activity as well as fluctuations in hormone levels and relaxation of musculature. A succinctly defined specific purpose of sleep remains unclear, but that is partly because sleep is a dynamic state that influences all physiology, rather than an individual organ or other isolated physical system. Sleep contrasts with wakefulness, in which state there is an enhanced potential for sensitivity and an efficient responsiveness to external stimuli."
What Can Affect a Good Night’s Sleep?
In recent centuries, we have shifted to living indoors, separated from sunlight. This causes us to be exposed to very little sunlight during the day and at the same time being exposed to artificial light during nighttime hours. Our awakens levels, influenced by light exposure, no longer align with natural sleep patterns that are synchronized with sunrise and sunset. This misalignment causes most people to sleep less, rely on stimulants and sleeping pills. In the long run, it causes unstable energy level, fatigue and low performance.
In some cultures, it is common to use alcohol to fall asleep. However, alcohol disrupts sleep patterns, preventing us from enjoying quality sleep. Another key factor for good sleep is body temperature. During the day, the body temperature is higher than at night. People who suffer from sleep disorders tend to have higher-than-average body temperatures. When people don't have sleeping problems, their body temperature, as in nature, decreases during the night and begins to rise gradually when it is sunrise time. Melatonin, among its many effects, helps regulate blood vessel constriction and dilation, assisting in temperature regulation.
There are many factors that could affect sleep, but as we know for now, those are important factors.
Why is Sleep Important?
During sleep, the body rests. In our consumer-driven, productivity-obsessed culture, the word "rest" has become almost out of use. People often feel the need to justify taking a break. However, beyond the fact that long, uninterrupted hours of activity are unproductive, rest wasn't supposed to became luxury—it's a basic need that our culture has turned into a luxury.
A typical workday in most Western countries, around nine hours, usually leaves us with a sufficient window of opportunity for sleep and rest. However, most of us don't prioritize sleep when considering health. On one hand, Hormonal secretions, memory storage processes, and a variety of other vital functions occur only during sleep.
On the other hand, a lack of sleep — less than six hours a night — is associated with an increased risk of various diseases, including mental illnesses. Additionally, poor sleep reduces the likelihood of maintaining stable levels of concentration throughout the day.
Though not the most critical aspect, but good for motivation, physical appearance is also influenced by sleep. Think about the last time you showed up tired at work, did you receive many compliments that day?
How to Maintain Good Sleep
A consistent sleep routine is essential. Like anything else, when we act automatically, everything becomes easier. Adopt a few bedtime habits that signal to your body that you are about to go to sleep. Whether it’s a shower or a book or a relaxed walk, choose what suits you best. If you can sleep at regular hours, your body will thank you.
Point that is worth considering:
1. Screen Exposure
For those who have no choice but to work late hours in front of a screen or are exposed to artificial light, it is recommended to try using computer software that reduces the amount of blue light emitted.
Another option that could help is to purchase blue light-blocking glasses. These glasses filter out some of the radiation that disrupts sleep. This advice is controversial because there is no regulation on producing blue light blockers.
2.Consumption
Drink caffeine-free beverages several hours before bedtime and avoid vigorous exercise before sleeping. For any use of substances to aid sleep, it’s advisable to consult a specialist to understand their effects.
3. Natural fabric
Different materials have different properties, and, in our case, heat transfer depends on the type of material. To regulate heat transfer between the body and the environment, it is recommended to choose appropriate materials.
References:
IIN lecture – The science of sleep by Rubin Naiman, PhD
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