The Science of Sleep
The Science of Sleep
We all know we should get a good night’s sleep and, unfortunately, many of us have to admit we do not get enough sleep. But why exactly is sleep so important? The obvious answer is that no one wants to fall asleep at their desk because not only will the higher ups frown at that, but keyboard indentations on your forehead are not cute. However, sleep is a vital bodily function during which your body performs many important tasks. According to Johns Hopkins, as late as the 1950s, people believed that sleep was a completely passive activity in which the body and brain were dormant. As we now know, nothing could be further from the truth.
What happens when you are asleep? In the most general sense, you alternate between two main types of sleep: REM and non-REM. Non-REM sleep “is composed of four stages. The first stage comes between being awake and falling asleep. The second is light sleep, when heart rate and breathing regulate and body temperature drops. The third and fourth stages are deep sleep. Though REM sleep was previously believed to be the most important sleep phase for learning and memory, newer data suggests that non-REM sleep is more important for these tasks, as well as being the more restful and restorative phase of sleep.” When you cycle into REM sleep, “the eyes move rapidly behind closed lids, and brain waves are similar to those during wakefulness. Breath rate increases and the body becomes temporarily paralyzed as we dream. The cycle then repeats itself, but with each cycle you spend less time in the deeper stages three and four of sleep and more time in REM sleep. On a typical night, you’ll cycle through four or five times.”
Now we know what happens when we sleep, but what good does it do our bodies? First, a sufficient amount of sleep is required for brain plasticity, or your brain’s ability to adapt to input. Think about a day when you didn’t get enough sleep; chances are, you felt like you were in a fog and had difficulty focusing. “Researchers also believe that sleep may promote the removal of waste products from brain cells—something that seems to occur less efficiently when the brain is awake.” The amount of sleep you get can also impact several other areas of your body. A consistent lack of sleep can put you at higher risk for certain health risks, have a detrimental effect on your immune system, or negatively affect your metabolism.[1]
How much sleep is enough sleep? The answer varies depending on age and a few other factors, and use of stimulants like caffeine and sugar can impact our circadian rhythms, making it difficult to get enough sleep. According to the National Sleep Foundation, here are the recommended amounts for each age range:
• Newborns (0-3 months): 14-17 hours each day
• Infants (4-11 months): 12-15 hours
• Toddlers (1-2 years): 11-14 hours
• Preschoolers (3-5): 10-13 hours
• School age children (6-13): 9-11 hours
• Teenagers (14-17): 8-10 hours
• Younger adults (18-25): 7-9 hours
• Adults (26-64): 7-9 hours
• Older adults (65+): 7-8 hours
How can you ensure you are getting enough rest? According to the National Sleep Foundation, consistency is key.[2] Check out our post on improving sleep in the new year for tips and tricks on how to improve your sleep and create a sleep sanctuary of your very own.
What are your favorite tips for getting a good night’s sleep? Tag us on social media (@therealbodepro) and show us how you rest before you rise and shine with your Strong OG!
[1] “The Science of Sleep: Understanding What Happens When You Sleep.” Johns Hopkins Medicine, Johns Hopkins, www.hopkinsmedicine.org/health/healthy-sleep/sleep-science/the-science-of-sleep-understanding-what-happens-when-you-sleep.
[2] “How Much Sleep Do We Really Need?” National Sleep Foundation, National Sleep Foundation, www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need.