While Your Were Sleeping

What happens while you sleep?

The first stage of sleep is slow-wave sleep where most of your brain is inactive which allows for restoration of energy in your nervous system.

The second stage of sleep is REM sleep (rapid eye movement) where some parts of your brain are silent while other parts are very active. During REM sleep the secondary sensory cortex is more active.

When you are awake and see something, the stimuli comes in through your retina, through your primary visual cortex, then over to your secondary and tertiary visual cortices, etc. But during REM sleep, the activity starts in the secondary and tertiary cortices rather than the primary visual cortex. In other words, those parts of your brain are processing things even though you aren’t actually seeing anything – you are dreaming.

Why do you need sleep?

First off, to restore energy to your brain. While the brain account for only 3% of your body weight, it uses 20-25% of your energy. Unfortunately, your brains cells cannot store energy. You need to replenish your reserves with sleep.

Another very important function of sleep is the consolidation of memories (particularly during REM). If your REM sleep is disrupted, it interferes with your cognition – you won’t remember or learn things as well.

Dreaming is an important activity during sleep. The subcortical/subconscious communicates in the form of images – dream images. Dreaming is also a chance to use circuits in your brain that you may have underused during the day.

Lack of sleep or sleep deprivation is a stressor.  Levels of glucocorticoids rise when you are sleep deprived. This can affect your bodies ability to form long-term memory, your metabolism and your immune systems – and not in a good way.

One way to improve the quality and length of sleep is by practicing a meditation/relaxation exercise right before you go to bed. It will help you sleep more soundly and keep you from waking up as often.

Moira

A Little Shut Eye

How much sleep do you really need? While sleep requirements vary slightly from person to person, most healthy adults need at least eight hours of sleep each night to function at their best.

However, a recent survey found that more people are sleeping less than six hours a night, and sleep difficulties visit 75% of us at least a few nights per week. If you’re not getting the optimal amount of sleep, you are putting yourself at risk for health problems such as weight gain, high blood pressure and a decrease in the immune system’s power.

Sleep is important! It affects:

Learning and memory: As mentioned on Friday sleep helps the brain commit new information to memory through a process called memory consolidation.

Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way your body processes and stores carbohydrates, and by altering levels of hormones that can affect your appetite.

Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness.

Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

Disease: Sleep deprivation alters the activity of your body’s NK cells and can affect your immune system.

Short of taking a pill, there are numerous ways to encourage a good night’s sleep.

Relaxation is always beneficial, but especially if you are struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:

Deep Breathing

Progressive Muscle Relaxation

Visualization 

Sweet dreams!

Moira