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Discover the science behind sleep, why it’s vital for your health, and practical tips to improve your rest. Unlock better sleep for a healthier, happier, more productive, and more vibrant life!
Introduction
Eudemonia was an incredible event where experts, researchers, and practitioners could meet and discuss best practices around health and wellness. One of the primary pillars for discussion in lectures and Q&A was sleep. We took notes and have consolidated the information for you to improve your sleep and feel more productive, energized, and motivated.
Contents
How Sleep Works
Sleep is one of the most complex yet essential processes for the function of our brain and body. It is not merely a state of rest; it’s a highly organized sequence of physiological and neurological changes that play a vital role in homeostatic processes for physical restoration, emotional regulation, and cognitive function.
Sleep occurs in cycles, alternating between two primary phases: Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep. These cycles repeat approximately every 90 minutes throughout the night, with each phase contributing uniquely to overall health.
Light Sleep
This is the initial phase of sleep, lasting just a few minutes. During this stage, your body begins to relax and brain activity slows. This transition can be measured and visualized by EEGs that observe brain wave frequencies.
Intermediate Sleep
Accounting for about 50% of total sleep time, this stage is characterized by a further reduction in heart rate and body temperature. Brain activity changes, producing sleep spindles—brief bursts of activity that play a critical role in consolidating memories and blocking external disturbances. This memory consolidation is what commits ideas and lessons to long-term memory from the short-term memory.
Deep Sleep
Sometimes referred to as slow-wave sleep, this stage is the most physiologically restorative: growth hormones are released, damaged tissues are repaired, and the immune system is strengthened. Finally, the glymphatic system—the brain’s cleaning mechanism—flushes out toxins and metabolic byproducts that accumulate during the day.
REM Sleep
REM sleep, rapid-eye-movement, is when the brain becomes highly active, and most dreaming occurs. It’s essential for emotional regulation, memory consolidation, and creative problem-solving. During REM sleep, your body remains temporarily paralyzed to prevent you from acting out dreams. This stage strengthens neural connections and processes emotions, helping you wake up with a clearer, more adaptive brain state.
Both deep sleep and REM sleep are indispensable, with deep sleep dominating the early part of the night and REM sleep increasing closer to morning. Adults typically need at least 1–3 hours of 'Deep Sleep' and 1–2 hours of REM sleep for optimal functioning.
Why We Sleep
Sleep is foundational to every aspect of health and well-being. During sleep, the body performs several critical functions, including:
Cellular Repair
Damaged tissues and cells are repaired during deep sleep. This is why it's essential to get high quality sleep after intense workouts or injuries.
Detoxification
The brain’s glymphatic system removes toxins, free radicals, and waste products. This system protects against cognitive decline and neurodegenerative disorders like Alzheimer's disease.
Immune Support
Cytokines, proteins that help fight infection and inflammation, are produced during sleep and strengthens your immune system.
Hormonal Balance
Sleep regulates hormones such as cortisol, which governs stress, and ghrelin and leptin, which control hunger. Proper sleep schedules helps to optimize these hormone levels in the body.
Memory Consolidation
Memories and ideas from the day are organized and processed during sleep. This makes good sleep important for learning and long-term memory.
Not enough or poor quality sleep is important for more than just avoiding fatigue. It is an essential part of your body's long-term health and daily cognitive function.
How to Get Better Sleep
Improving sleep quality involves consistent habits and intentional changes to your environment and routine. Here are some of the best, evidence-based strategies for getting better sleep:
Maintain a Consistent Sleep Schedule
Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, or circadian rhythm. Learn more about the circadian rhythm and how to use it for better sleep here.
Limit Stimulants and Alcohol
Avoid caffeine 6–8 hours before bed because it can shorten the amount of time spent in deep and REM sleep. Additionally, limit or eliminate daily alcohol intake. While alcohol may help you fall asleep initially, it disrupts REM sleep and reduces overall sleep quality.
Optimize Your Sleep Environment
Keep your bedroom cool, ideally between 60–67°F.
Use blackout curtains or a sleep mask to block light.
Minimize noise with white noise machines or earplugs.
Invest in a comfortable mattress and pillows that support your sleep posture.
Prioritize Physical Activity
Regular exercise promotes deeper, more restorative sleep. Strength training enhances deep sleep, while aerobic activity improves sleep duration and quality. Avoid exercising within three hours of bedtime to prevent overstimulation and disruptive cortisol spikes.
Create a Bedtime Routine
Routines are key in signaling to your brain that it’s time to relax. Consider the following practices that help your body to quickly transition into the early stages of sleep.
Reduce Blue Light Exposure
Blue light from screens suppresses melatonin, the hormone responsible for sleep. Use blue-light glasses or enable nighttime settings on devices in the hour before bed.
Use Breathwork to Relax
Practices like habitual breathwork are great for intentionally activating the parasympathetic nervous system and quickly entering the initial stages of sleep.
Mind Your Meals
Avoid large meals or snacks close to bedtime. Digesting food raises your body’s temperature and heart rate, which can interfere with the transition into sleep. Try to finish eating at least 3 hours before bed.
Tools for Better Sleep
Enhance your sleep environment with the following tools:
White Noise Machines
If you live in a big city, mask disruptive sounds with consistent background noise like rain or ocean waves.
Weighted Blankets
Provide gentle, even pressure to reduce anxiety and promote relaxation. Be aware that these can trap heat and make you feel hot.
Cooling Pads
These mattress pads help regulate body temperature for better, deeper sleep.
Aromatherapy
Use essential oils like lavender or chamomile can create a calming bedtime atmosphere. Diffusers are ideal here as they can be set to turn off automatically.
Sleep is not merely a passive activity but a cornerstone of health and longevity. By understanding how sleep works and adopting these habits, you can harness its full benefits for your body and mind. Prioritize your sleep—it’s one of the most impactful steps you can take toward a healthier, more vibrant life.
Supplements for Better Sleep
For individuals struggling with sleep despite lifestyle changes, certain supplements may help. Always consult a healthcare provider before use.
Melatonin
Useful for occasional use, particularly for shift workers or travelers. However, excessive use can disrupt natural production. If you are supplementing melatonin, consider using a half-dose to temper its potential to disrupt natural production.
Magnesium
Magnesium glycinate is effective in promoting relaxation and improving sleep quality by regulating select neurotransmitters like GABA. Read our full article on magnesium supplementation here.
L-Theanine
Found in green tea, this amino acid promotes relaxation without causing drowsiness, making it ideal for reducing pre-sleep stress. Make sure you are supplementing with caffeine-free green tea. Learn more in our article on supplements to reduce cortisol.
Sleep Deprivation Symptoms
Even small deficits in sleep can have profound effects on the body and mind. Symptoms of sleep deprivation include:
Physical
Fatigue, weakened immunity, and increased susceptibility to illnesses.
Cognitive
Difficulty concentrating, memory lapses, and impaired decision-making.
Emotional
Irritability, heightened stress, and reduced emotional resilience.
Over time, sleep deprivation accumulates as “sleep debt.” Despite popular claims, a sleep debt cannot just be "made up" with naps as they do not facilitate deep and REM sleep. Missing just 1–2 hours of sleep per night can create a significant deficit that may take weeks to repay. Additionally, prolonged sleep deprivation has been associated with an increased risk of chronic illnesses, shorter lifespans, and reduced quality of life.
Conclusion
Sleep is far more than just a nightly habit—it’s a cornerstone of physical health, emotional balance, and mental clarity. The benefits of prioritizing high-quality sleep are profound, from enhanced immune function and hormonal balance to sharper cognition and greater emotional resilience. The good news is that small, consistent changes to your daily routine—such as maintaining a consistent sleep schedule, optimizing your sleep environment, and managing stress—can dramatically improve the quality of your rest.
Better sleep doesn’t just help you feel more energized; it’s an investment in your long-term health and wellness. By understanding how sleep works and implementing these strategies, you can unlock the transformative power of sleep to lead a healthier, more vibrant life.
Medical Disclaimer: While we do our best to provide you researched-backed information, our articles are just that: informational. Our team consists of members passionate about fitness and wellness, but no doctors at this time. Therefore this article can not and should not be considered medical advice, and we cannot be a judge of whether or not the outlined information is the best choice for you. Consult a healthcare provider before adding supplements to your daily routine.
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