We have become a nation of little sleep and much work. Like a badge of honor, we brag about it. But the lingering dilemma we face is defining normal sleep and the impact it has on our bodies and minds. Before I share the outcome of the various studies on sleep, I want to share my sleep story.
My research discoveries and personal experience led me to carry out an unscientific experiment trying a variety of sleeping patterns to see the effects on my day-time activities. and overall mindset. The results reveal some amazing outcomes.
The Unscientific Sleep Experiment
Sometime ago I bought into the erroneous belief that getting older requires less sleep. I made my days longer by shortening my nights. I wasn’t night clubbing or partying; I was at home adding more “jobs” to my day schedule. As a result, I often woke up tired and drained. I wasn’t a coffee drinker so I had zero mid-morning stimulants to pick me up. During the day, I would grab a 10- minute power nap during my lunch hour and for an hour or so I felt okay. Later on I noticed that my concentration level would drop which skewed my focus and increased my irritability.
Things got worse. When I got home from work, I had little tolerance left to handle the home chores and would take another power nap which affected my sleep pattern. This cycle went on for a while simply because I thought this was part of the aging process. This cycle went on for a while simply because I thought this was all part of the aging process.
Sad to say, my behavior and habits produced unhealthy outcomes. It violated my body’s ”circadian rhythm”. I experienced sleep but did not experience rest. What’s the difference?
Refreshing Rest is going to bed in harmony with your circadian rhythm, which is the sleep/wake cycle determined by day and night. This allows the release of hormones that promote deep sleep. Experiencing deep sleep is what allows you to wake up completely refreshed.
Sleep specialist Sarah Elder outlines the following benefits of a good-night’s sleep:
Restoration and repair takes place
The detoxing process of our bodies take place
The immune systems are reinforced
Human Growth Hormones (HGH) are produced – a key ingredient in keeping the body healthy. It also does the following:
Helps strengthen and repair bones and muscles
Converts fat into fuel, assisting in weight loss
Helps strengthen and repair bones and muscles
In addition, the sleep hormone, melatonin, excreted by the pineal gland in the brain, goes into action doing the following:
Regulates mood, feelings, sleep, appetite and more
It’s released in darkness but inhibited by light
Causes drowsiness and lowers body temperature
Peeks production of melatonin is between 10pm and 2am
Has one of the most powerful antioxidants
Boosts up to 300% increased production after physical EXERCISE
Enjoying SUNSHINE during the day increases output at night encouraging deep, refreshing sleep and physical restoration through immune system stimulation. The optimal levels in the body will increase REM (Rapid Eye Movement) sleep time and in turn more dream activity.
Sleep expert Sarah Elder noted that “People who are sleep-deprived can be irritable, forgetful, anxious, and may make poorer food choices. Sleep deprivation has, in fact, been described as a global epidemic”. Research shows that sleepiness can threaten health, quality of life, and safety in countries around the world in the following ways:
Headaches
Depressed immune system which leads to cold and flu
Onset of type II diabetes due to increased stress hormones which overtax the pancreas
Chronic fatigue
Lack of mental focus and clarity
Depression
Inability to recover from illness or properly heal after injury
If you have experienced the above symptoms, it’s possible that insufficient sleep can be the culprit. I challenged you to observe your sleep patterns and pay attention to how you feel or react the next day. It’s possible you are out of sync with your body’s rhythms.
I paused to share with you the “mystery” of the “circadian rhythm”. What an eye-opener! According to my research most of us do not experience rest and don’t fully understand how to experience “Refreshing Rest”. Refreshing Rest is going to bed in harmony with your circadian rhythm, the sleep/wake cycle determined by day and night, which allows the release of hormones that promote deep sleep. Experiencing deep sleep is what allows you to wake up completely refreshed.
CALL TO ACTION:
Take some time to develop a sleep pattern and monitor it for 3-4 weeks. It should include the following:
How many hours you sleep,
The times you go to bed and the times you wake up. Do they fluctuate or stay the same.
Observe your stress level, focus, calmness or lack of it, irritability, etc.
Have an accountability partner
Please share your outcomes with me