Sleep & Stress
Did you know your sleep (or lack there of) can affect your stress levels? Less sleep = more stress
AND that more stress = less sleep??
Lack of sleep is stressing you out, causing more stress, causing less sleep.. it's honestly a vicious cycle..
So How We Can Control Our Sleep?
Three things:
Get Enough Sleep
Get Enough QUALITY Sleep
Sleep on a High Quality Mattress
Yes, 7 - 9 hours of sleep a night for adults is a real recommendation - it's the time when both our bodies & brains heal & recharge. So all you people out there that think you can function off of less than 7 hours of sleep (I used to be one of them!), trust me, YOU NEED MORE SLEEP! If you consistently get less than 7 hours of sleep, you probably get sick frequently (getting sick is NOT normal!), have a dependency on caffeine, are easily irritable, among a list of other side effects.
But it's not just the hours of sleep that matter, it's the quality too!
Your quality of sleep is dependent on a variety of factors (read more below), one of them being the mattress that you sleep on! If you’ve been sleeping in the same bed since last millennium, it’s time to start shopping around! After all, you spend approximately 1/3 of your life in bed, it should be one that’s right for you! Check out this great article reviewing some of the best mattress out there!
Our Sleep is Broken Down into 3 Main Phases:
REM, Light Sleep, & Deep Sleep
REM or Rapid Eye Movement:
What it is:
when the brain is active but the body is paralyzed
when we have vivid dreams
when our heart & respiratory rates are increased
Important For:
learning & problem solving
memory consolidation
mental health
How Much REM Sleep Do I Need?
should count for 20-25% of your total sleep time (approximately 1 hr & 25 min, if you only sleep 7 hours)
How Can I Improve My REM Sleep:
stick to a regular sleep schedule
set a full night's worth of sleep
avoid caffeine, alcohol, & other stimulants in the evening (including screens)
Light Sleep:
What it is:
it’s the regenerative stage of sleep
we can be woken up easily
there’s a decrease in heart rate & blood pressure
you may experience parts of dreams
Important For:
resting and recuperating
How Much Light Sleep Do I Need?
should make up to 45-50% of your total sleep time (approximately 3 hr & 15 min, if you only sleep 7 hours)
How to Improve:
increase the time you spend sleeping
Deep Sleep:
What it is:
is THE most rejuvenating and restorative stage of sleep
it is when we remove waste from our brain
when we release growth hormone (hello #gainz)
when we experience a decrease in heart rate & blood pressure
Important For:
cellular repair (better cellular turnover = more youthful looking skin & a better functioning body!)
long-term memory
replenishing glycogen (muscle's energy)
How Much?
we should spend about 15-20% of our total sleep time here (approximately a little over 1 hour, if you only sleep 7 hours)
How to Improve:
exercise regularly
avoiding heavy meals, stimulants, & bright screens 1-2 hours before bed #bluelightblockers
avoid caffeine & long naps in the afternoon
I know that may seem like a lot, but I always suggest starting by increasing the amount of time you sleep - that usually helps increase the amount of time you spend in the different stages of sleep! Start simple by going to bed 5 minutes earlier every day for a week. Then in the second week, add another 5 minutes. Slow & steady wins the race when changing habits, as opposed to aiming to go to bed an entire hour earlier on day 1. Once you’re getting the right amount of hours, choose 1 stage you’d like to improve upon, and then choose 1 action you can do to help that stage! An example may be focusing on increasing your REM sleep, so you begin to cut out caffeine after 1pm!
With any habit you are looking to change, take it one day at a time & one step at a time, this will ensure your success & you’ll be sleeping like a baby in no time!
If you found this post helpful, please share with your friends!
Here’s to longer, better sleep!
xox Veronica
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Photo by Tracey Hocking on Unsplash