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The Science of Deep Sleep - Mindful
The Circadian Rhythm
- The circadian rhythm is what we call our body's masterclock. It is the timekeeper of the body which keeps the cells in our body running smoothly, helps fights against chronic diseases and assists us into having a peaceful night of sleep.
- Our circadian rhythm is dependent on our daily routines and diet that keeps us mindful of our health.
- Our masterclock can be found in the suprachiasmatic nuclei (SCN) in the hypothalamus. It is what controls the functioning of each bodily process.
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Key Ideas
The Science of Sleep
The average adult spends 36 % (or about one-third) of his or her life asleep.
Purpose of Sleep:
- Restoration
- Memory Consolidation
- Metabolic Health
Restoration
The first purpose of sleep is restoration.
Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.
Memory Consolidation
The second purpose of sleep is memory consolidation.
Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.
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The internal clock
All individuals possess what is called 'an internal clock', which has as main purpose to schedule sleep and wakefulness within one entire day of 24 hours.
Now comes the difference in re...
Get enough sleep in unusual times
Whenever we undergo a change in our daily schedule, our sleep tends to suffer a bit.
Simple facts such as not waking up and going to bed at the usual hour, not getting enough natural light or making less to no exercise can lead to sleep disorders.
Save your sleep
Especially during times of staying only in the house, one needs to make sure that the regular schedule is not too much disturbed, as this can lead, among other issues, to sleep disorders.
A good way to get your normal sleep is by maintaining a regular wake-up and bedtime, even through unusual periods of time. Furthermore, ensuring that your room gets enough natural light, or even better, that you get it, will definitely help. Among other helpful tips there are the fact of giving up on coffee or making as many indoor physical exercises as possible.
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Social Jet Lag
Irregular sleep schedules and broken sleep-wake times are not just an occasional traveling phenomenon, but a wider problem due to our social lives conflicting with our sleep patterns.
Our Internal Alarm Clock
Our internal body clocks are better programmed to help us sleep and wake up, according to our unique body chemistry and energy levels.
Ignoring our internal clocks in favor of the alarm clock, and following our social obligations, sacrificing on sleep, is taking its toll on our health.
Poor Sleep
As our sleep patterns shift, leading to poor or no rest, there are a bunch of diseases that become more likely:
- Obesity
- High blood pressure
- Alzheimer's disease
- Metabolic imbalances and diabetes
- Heart disease.