Setting the Foundations for High-Quality Sleep to Boost Your Functional Wellness
Sleep is often the first thing to do when life gets busy. Between work, social obligations, and everything else on our to-do lists, it can feel like there simply aren't enough hours in the day. But while it may be tempting to cut back on sleep to get more done, doing so could be seriously detrimental to your physical and mental health. In fact, getting enough high-quality sleep is absolutely crucial for well-being, and can have a range of positive effects on everything from mood to cognitive function to overall longevity.
So now that you have a better idea about your Sleep Chronotype based on last week’s article, it’s time to make sleep a top priority in your life, if you haven’t already!
Sleep quality benefits
Sleep is a vital aspect of our overall health and well-being, playing a crucial role in the body's ability to repair and rejuvenate itself. Getting enough sleep on a regular basis has been linked to a host of health benefits according to Healthline, including improved cognitive function, better emotional stability, and a stronger immune system. Based on an article by the University of Michigan, Sleep and mental health are highly interdependent. Good quality sleep is a critical component for our mental health and well-being, and even one night of insufficient sleep can greatly impact our mood and emotional state the following day.
Sleep is also as fundamental a human requirement as breathing or eating. Just like these other necessities, developing a proper sleep-wake cycle can be highly beneficial, making life considerably easier by giving you the energy needed for the upcoming day. Given these significant benefits, it is important to prioritize getting enough sleep each night, typically between 7-9 hours for adults, to support our overall health and well-being.
Lack of sleep can have numerous negative effects. One of the most immediate consequences of not getting enough sleep is fatigue, which can affect our ability to concentrate, process information, and make decisions. Over time, sleep deprivation can weaken our immune system, leaving us more vulnerable to illnesses and infections. It can also increase the risk of developing chronic conditions such as obesity, diabetes, and cardiovascular disease. According to the National Institutes of Health, a study found that individuals who slept less than 5 hours per night were 4.5 times more likely to contract a cold compared to those who slept for more than 7 hours. Additionally, sleep deprivation can impair our motor skills and reaction time, which can increase the likelihood of accidents and injuries.
Ways to manage your sleep-wake cycle
The optimal approach to regulating your sleep-wake cycle is by effectively managing time cues during the day, known as "zeitgebers" in scientific terminology, which translates to "time givers" in German. Zeitgebers are external factors or environmental variables that can reset your circadian system or biological clock, supporting easier awakening in the morning or faster sleep initiation at night.
Here are some examples of time cues and their influence on your sleep:
Morning light: Light plays a crucial role in regulating our body's internal clock, as it serves as a prominent time cue. Exposure to bright sunlight in the morning can facilitate waking up and feeling more alert. This effect is mediated by the light-sensitive cells present in the retina of our eyes, which communicate to our body whether it is daytime or nighttime
Evening darkness: Keeping your sleep environment dark in the evening by reducing exposure to artificial light, blue light, in particular, emitted from electronic devices such as TVs, smartphones, and laptops, can help signal your body that it's time to sleep and improve your ability to fall asleep faster. According to an article by Harvard Health Publishing, Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours).
Meal timing: Eating meals at regular times during the day and avoiding heavy meals close to bedtime can assist in regulating your digestive system and promoting better sleep. Try to avoid consuming caffeine, sugar, alcohol, fast food, and high-fat foods before bedtime, these items can make it harder to fall asleep at night and can disrupt the quality of your sleep.
Exercise schedule: Engaging in regular physical activities during the day, preferably earlier in the day, can promote better sleep quality at night by helping regulate your energy levels and improving your overall sleep-wake cycle.
Bedtime routine: Having a consistent bedtime routine, such as engaging in relaxing activities like reading, taking a warm bath, or sipping on a calming drink like camomile tea, can act as a time cue for your body, helping you wind down and prepare for sleep.
At Maka, we make it simple and efficient for you to optimize your health and wellness and improve your sleep, nutrition, and physical activity. Our trusted network of experts will guide you every step of the way with personalized one-on-one sessions, Personal Vitality Reports, clear written instructions, organizational tools, and educational content. We understand that everyone is unique and has different methods for achieving their physical and mental well-being and Maka strives to provide personalized support that is tailored to each individual's needs. This includes finding specific ways to establish a quality sleep-wake cycle that can optimize the benefits of sleep.
At Maka, we enable individuals, teams, and entire organizations to unlock new paths toward better performance and well-being. Our aim is to help you live better and thrive longer.
If you're interested in discovering how Maka can benefit you and fit into your life schedule, sign up for our monthly newsletters or get in touch with the Maka team with info@makahealth.com
This article is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease. Always seek the advice of your doctor or other qualified health provider regarding a medical condition. If this article features the advice of physicians or medical practitioners, their views are their own, and do not necessarily represent the views of Maka.
