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Improving sleep through mindful breathing exercises
Practicing stress reduction and relaxation techniques
Establishing a relaxing bedtime routine
Interesting facts about sleep
- During REM sleep our body gets paralyzed by the brain in order to prevent us from executing on our dreams.
- Sleeping helps us improve. When we’re learning or practicing something and we stop, our brain will continue to work on these tasks on the background. This passive learning process gets even stronger when we shut our eyes.
- Sleep fuels our creativity. During sleep our brains build connections, nurturing our problem-solving skills and imagination.
- The main function of dreaming is to help us resolve past, or current, emotional problems.
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Sleep is The Fourth Biological Drive
There are two main reasons we go to sleep:
- Circadian rhythm: Every living creature on the planet has some sort of sleep-wake cycle
- Sleep pressure: Every second you’re awake, a chemical called adenosine is compiling up in your brain. The concent...
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Tips for a good nights sleep
- Stick to a sleep schedule. Create a sleeping habit by going to bed and waking up at the same time, every-single-day.
- Exercise, but don’t do it before going to sleep. Your body needs at least 3 hours to calm down after a workout.
- Avo...
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Cycles of Sleep
Each cycle lasts around 90 minutes with different NREM / REM ratios:
- Cycle 1: NREM (80%) -> REM (20%)
- Cycle 2: NREM (70%) -> REM (30%)
- Cycle 3: NREM (60%) -> REM (40%)
- Cycle 4: NREM (50%) -> REM...
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We Cycle Through Two Distinct Types Of Sleep
There are two stages of sleep:
- Rapid Eye Movement (REM): The brain activity is almost identical to when we’re awake. In this stage, we dream.
- Non Rapid Eye Movement (NREM): A dreamless sleep. During this stage, we’re calm, relaxed and the heart...
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Alarming facts about not sleeping
- Consuming alcohol to persuade yourself to sleep is a bad practice. Alcoholic beverages mess up your REM sleep and you get a fragmented sleep.
- With age, our sleep efficiency declines. This is mainly because of our frequent visits to the bathroom. A si...
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Rapid eye movement (dreaming) - REM
Dreaming accounts for 20% of our sleeping time.
The length of dreams can vary from a few seconds to almost an hour. During REM sleep, the brain is highly active. The muscles are paralyzed, and the heart rate increases. Breathing can become erratic.
Neurological origins of sleep paralysis
Sleep paralysis often occurs when we take a nap, when jet-lagged or sleep-deprived. We wake up while still in the stage where vivid dreams occur, called the rapid eye movement sleep (REM).
During REM, the front brain - central to our ability to plan and think logically...
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