Healthwatch by Shyft

Looking to improve your sleep quality?
Leave your details, we will set up your online trial class
Deepali Verma

Trainer | 8 Yrs. of experience

Shailja Chettri

Trainer | 3 Yrs. of experience

Shweta Rao

Trainer | 8 Yrs. of experience

Enter your details

The science behind Sleep

The science behind Sleep
Content
Content

We spend nearly a quarter of our lifespan asleep, making it an essential aspect of our lives. We ought to know more about it, isn’t it? Sleep research has made significant progress over the years, as it was previously believed to be a passive brain process. However, the brain is now recognized to play an active and critical role during sleep.

Let’s dive into the mechanisms of sleep and understand it better!

Why do we sleep? 

Let’s begin with the most basic question. Why sleep? What purpose does it serve? As per recent studies, it has been concluded that sleep is required for many reasons contributing towards our overall well-being :

  1. Energy conservation and reconstruction: At its most fundamental level, sleep serves the function of conservation, allowing our physical bodies to rest and preserve energy, as evidenced by the lower rates of metabolism during sleep. Additionally, sleep provides a critical window for numerous restorative tasks, such as muscle repair, hormone release, tissue repair, and other essential processes.
  2. Brain Function: Sleep allows your brain to reorganise. The glymphatic system in your brain, which removes waste from the central nervous system, operates while you sleep. Your brain is cleansed of harmful residues that accumulate throughout the day. This enables your brain to function effectively when you awaken. Sleep impacts your memory, learning, and focus amongst other cognitive processes.
  3. Psychological Health: Similar to physical health, mental health depends on sleep. Sleep promotes good brain function and emotional stability because it boosts activity in brain regions that control mood. The amygdala is one area where slumber can assist in mood regulation. The anxiety reaction is controlled by this area of the brain, which is found in the temporal lobe. The amygdala can react in a more adaptive manner when you get enough slumber.
  4. Optimum Insulin Performance: IInsulin is a hormone that facilitates the use of glucose, or sugar, by cells as a source of energy. However, insulin resistance can develop when cells fail to respond adequately to insulin, potentially leading to type 2 diabetes. Adequate sleep can help prevent insulin resistance. Furthermore, during sleep, the brain uses less glucose, aiding in the regulation of overall blood glucose levels in the body.

While the list of benefits of sleep is extensive, we hope to have provided a brief overview of its crucial role in our daily functioning. With that in mind, let’s move on to the next topic.

What happens while you sleep?

The brain and body begin to shift noticeably a minute after falling asleep. Heart rate and respiration calm down, body temperature lowers, and brain activity decreases. But it’s essential to understand that sleep is a dynamic process. You actually move through several sleep stages in a single night. Let us take a brief look at them!

Stages of sleep :

There are two groups and four phases of sleep. Non-REM (rapid eye movement) sleep is the group that the first three phases belong to. REM sleep is the fourth state.

  • In stage 1, you’ve just begun nodding off and moving on to stage 2, which includes even slower mental and body activity. Being awakened at this point in the slumber cycle is much simpler.
  • The third stage of NREM slumber is the deepest. Your body and limbs are even more relaxed at this point, and your brain waves exhibit a distinct pattern of slowed activity that differs noticeably from that of awake consciousness. Deep sleep is thought to be crucial for bodily restoration as well as for clear reasoning and long-term memory.
  • The only level of REM slumber is stage 4. The majority of the body experiences brief immobility during this period, with the exception of the eyes and breathing muscles, as cerebral activity increases noticeably. Though dreams can occur at any moment of slumber, REM sleep is when they happen the most frequently.

The REM period of sleep is thought to be crucial for the brain’s ability to perform important tasks like memory and learning.

How much sleep is required?

The hours of sleep required to vary according to your age, routine and health, but a general notion goes as follows:

  • Birth to 3 months: 14 to 17 hours
  • 4 months to 2 years: 11 to 14 hours per 24 hours, including naps
  • 6 to 12 years: 9 to 12 hours
  • 13 to 18 years: 8 to 10 hours
  • 18 to 60 years: 7 or more hours
  • 60 years and above: 7 to 8 hours

Conclusion 

Sleep is a crucial physiological process that is just as important as other bodily functions. If left unregulated, it can have significant detrimental effects on one’s physical, mental, and emotional wellbeing. We trust that this article has provided you with a basic understanding of the mechanics of sleep and its critical role in maintaining overall health.


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Good sleep is directly related to exercise and nutrition. Take charge of your sleep health.

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Sleep and Gut Health: The Importance of a Good Night’s Rest

It's no secret that a good night's sleep is essential for our overall health and well-being, but did you know that it's especially important for our gut health too? Yes, you read that right! A good night's sleep is a key component of a healthy gut. In this blog, we'll dive into the science behind why sleep is so important for our digestive systems and how a lack of sleep can negatively impact our gut health. So, let's get started!… Read more

Sleep and Gut Health: The Importance of a Good Night’s Rest

Sleep and Gut Health: The Importance of a Good Night’s Rest

It's no secret that a good night's sleep is essential for our overall health and well-being, but did you know that it's especially important for our gut health too? Yes, you read that right! A good night's sleep is a key component of a healthy gut. In this blog, we'll dive into the science behind why sleep is so important for our digestive systems and how a lack of sleep can negatively impact our gut health. So, let's get started!…

book

3 minutes

|

calendar

06 Apr 2023

Creating the Ultimate Sleep Sanctuary: Tips for a Restful Night’s Sleep

Are you tired of feeling tired? Sleep is essential for good health, yet many of us struggle to get the recommended amount each night. But what if the solution to a better night's sleep was right in front of us? In fact, it might be as simple as optimizing our bedroom environment. From lighting and temperature to noise and décor, the way we design and use our bedrooms can have a significant impact on our sleep quality. So let’s dive… Read more

Featured

Creating the Ultimate Sleep Sanctuary: Tips for a Restful Night’s Sleep

Creating the Ultimate Sleep Sanctuary: Tips for a Restful Night’s Sleep

Are you tired of feeling tired? Sleep is essential for good health, yet many of us struggle to get the recommended amount each night. But what if the solution to a better night's sleep was right in front of us? In fact, it might be as simple as optimizing our bedroom environment. From lighting and temperature to noise and décor, the way we design and use our bedrooms can have a significant impact on our sleep quality. So let’s dive…

book

4 minutes

|

calendar

19 Aug 2023

Featured

Caught in the Glare: The Link Between Mobile Screens and Sleep Quality

Did you know, multiple research studies show that using mobile screens for over 8 hours a day and within 30 minutes of sleep can reduce sleep quality. It turns out, your parents were right - putting down your phone before sleeping is important. Even having your phone near your pillow is linked to poor sleep, emphasizing the harmful impact of screens. While we aren’t here to discourage screen usage completely, our goal is to inform you on how screen exposure… Read more

Most read

Caught in the Glare: The Link Between Mobile Screens and Sleep Quality

Caught in the Glare: The Link Between Mobile Screens and Sleep Quality

Did you know, multiple research studies show that using mobile screens for over 8 hours a day and within 30 minutes of sleep can reduce sleep quality. It turns out, your parents were right - putting down your phone before sleeping is important. Even having your phone near your pillow is linked to poor sleep, emphasizing the harmful impact of screens. While we aren’t here to discourage screen usage completely, our goal is to inform you on how screen exposure…

book

4 minutes

|

calendar

25 May 2023

Most read

Unlock Your Zzz: How to Find the Best Sleep Position during Pregnancy

Pregnancy is a time of great change—not just for your body, but for your sleep habits, too. You may find that you can’t get as much shut-eye as you did before you became pregnant, and adjusting to a new sleep schedule can be tricky. Luckily, there are some sleep positions that are more comfortable during pregnancy. We’ll walk you through them below. Keep in mind that what works for one woman might not work for another, so experiment until you… Read more

Unlock Your Zzz: How to Find the Best Sleep Position during Pregnancy

Unlock Your Zzz: How to Find the Best Sleep Position during Pregnancy

Pregnancy is a time of great change—not just for your body, but for your sleep habits, too. You may find that you can’t get as much shut-eye as you did before you became pregnant, and adjusting to a new sleep schedule can be tricky. Luckily, there are some sleep positions that are more comfortable during pregnancy. We’ll walk you through them below. Keep in mind that what works for one woman might not work for another, so experiment until you…

book

7 minutes

|

calendar

27 Apr 2023

Checkout some healthy recipes that taste good, approved by our nutritionists

View all
Understanding Metabolism

Orange & Apple Rasam

A fruit flavored rasam with a twist of apple & oranges.

17 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Apple - Prune Jam

A delicate twist of flavour & probably the best way of preserving the goodness of fruits!

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Couscous Quinoa Kale Salad

A nutritious salad with two major superfoods: kale and quinoa. Fresh herbs & crushed nuts make this salad a delight for your taste buds!

11 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Hung Curd Sandwich

A quick, easy and tasty sandwich recipe with a spiced veggie curd filling.

8 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Broccoli Sabzi

A nutrient dense preparation with a delicious Indian twist that goes well with anything - roti, rice or even as a side!

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Moong Appe

A guilt free appetizer perfect for snacking

10 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Rice Flour Methi Roti

A filling roti with the goodness of Methi, can be enjoyed with any curry

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Sunshine Juice

Nourishing mix of oranges, carrots & tomatoes

6 INGREDIENTS

|

10 MINS.

View all