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Introduction

After a long and exhausting day, all you wish to do is crawl under your covers and doze off. Rather, you end up scrolling through Instagram or binge-watching a tv series for the umpteenth time while snacking. Isn't it a pretty addictive cycle?

Getting enough sleep each night is critical for your mental and physical well-being. However, a good night's sleep is difficult to achieve by when you are midnight snacking, binge-watching, or high on caffeine.

To understand the benefits of sleep, we need to know more about it right?

Let's find out!

What Is the Sleep Cycle?

Sleep is not consistent. Instead, your total sleep during the night comprises several rounds of the circadian rhythm, which is made up of four different stages. A typical night consists of 4 to 6 sleep cycles. The very first sleep cycle is usually the shortest, lasting 70-100 minutes, while subsequent cycles last 90-120 minutes. How much time is spent for each sleep stage, changes throughout the night?

How does the circadian rhythm operate?

Multiple genes regulate our circadian rhythms, which are responsible for a wide range of important functions such as daily changes in awakenings, core temperature, metabolic activity, digestive health, and hunger. Circadian rhythm also governs memory consolidation (the development of long-term memories happens during sleep), hormone secretion timing (for example, the hormones that regulate body growth operate mostly at night), and body healing.

Sleep stages and their significance

There are four stages of sleep: one for rapid eye movements (REM) sleep and three for non-REM (NREM). These stages are determined by analyzing brain activity while sleeping, which reveals distinct patterns that characterize each stage.

Sleep Stages	Types of Sleep	Normal Length
Stage 1	NREM, the “dozing off” stage	1-5 minutes
Stage 2	NREM, light Sleep	10-60 minutes
Stage 3	NREM, deep sleep	20-40 minutes
Stage 4	REM	10-60 minutes

Why are Sleep Stages important?

Failure to get enough deep sleep and REM sleep can explain some of the major impacts of sleep deprivation on thinking, emotional responses, and physical health.

So, now that we understand the significance of sleep and its stages, how can we ensure that we get a good night's sleep?

Here's how.

Tips to improve sleep quality

Work pressure and family responsibilities, as well as illnesses, can all disrupt a good night's sleep. It is not unexpected that getting sufficient sleep can be challenging at times.

1. Maintain a consistent sleep schedule

Ensure that you get around 8 hours of sound sleep. A healthy individual must sleep for at least 7 hours every night. Most people do not require more than 8 hours of sleep to feel rested. Every day, including weekends, go to bed and also get up at the same time. Consistency strengthens your body's sleep-wake cycle. If you are unable to fall asleep within 20 minutes of getting into bed, get out of bed and engage in something relaxing like listening to some soothing tunes or reading a novel.

2. Keep track of what you consume

Don't sleep hungry or stuffed. Avoid eating anything heavy or large within a couple of hours of going to sleep. Discomfort may keep you awake. Stimulants like caffeine, nicotine, and liquor are all substances that should be consumed with caution. Nicotine and caffeine have long-lasting stimulant effects that can cause sleep disruption. And, while alcohol may make you sleepy at first, it really can disrupt your sleep later that night.

3. Daytime naps should be reduced

Lengthy daytime naps can disrupt night-time sleep. Limit naps to one hour or less and avoid taking a nap close to the end of the day.

4. Exercise is the way to go

Physical activity can help you sleep better. However, hitting the gym at the end of the day can keep you awake later that night. The best time to go for a jog or practice yoga is early morning.

5. A Harmonious environment is a key

Establish a nice, dark, cool, and quiet ambiance in your bedroom. Eschew employs light-emitting screens for long periods before going to bed. Consider utilizing room-darkening tints, earplugs, a fan, or other equipment to create a comfortable environment. Consider utilizing room-darkening tints, earplugs, a fan, or other equipment to create a comfortable environment. Doing soothing activities before bedtime, like taking a shower or using relaxation techniques, may help you sleep better. Now you might think, "l follow the above tips, why am I still unable to sleep?" Blue light might be the culprit.

Blue light and sleep: How are they related?

Light exposure reduces the release of melatonin, a hormone that affects our circadian rhythms. Even low-level light can disrupt a person's melatonin secretion and circadian rhythm. While any type of light can suppress melatonin secretion, blue light at night suppresses it more effectively. Harvard researchers conducted an experiment comparing the outcomes of 6.5 hours of blue light exposure to 6.5 hours of comparable brightness green light exposure. Blue light inhibited melatonin for roughly twice as long as the green light and changed circadian rhythms twice more rapidly (3 hours vs. 1.5 hours).

Shield yourself from blue light by following the tips given below

For night lights, use dim red lights. Red light is much less likely to disrupt the circadian rhythm and inhibit melatonin production.
Avoid glancing at bright digital screens for 2 to 3 hours before going to bed.
Wear blue-blocking spectacles or install an app that filters the green/blue wavelength at night when you work night duty or use a lot of electronic gadgets at night.
Allow yourself to be exposed to a lot of bright light throughout the day, which will improve your ability to fall asleep as well as your temperament and alertness during the day.

Conclusion

Bottom line is, almost everyone has a sleepless night now and then. However, if you frequently have trouble sleeping, talk to your doctor. Get an adequate amount of sleep and decrease the risk of health issues. Recognizing and addressing the root cause can assist you in getting the rest you deserve.

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