Sleep

We spend about one-third of our lives sleeping. Sleep is crucial because it rejuvenates the body, mind, and spirit by enabling cells to repair and replenish for the next day, and when asleep, the brain reorganizes. Catalogs memories and learned information, making memory easier and more efficient.

Sleep requirements can vary significantly from person to person and may change over time, but generally, the following sleep patterns are observed: Newborns and infants require 12-16 hours, young children and school-aged kids need 10-14 hours, teenagers need 8-10 hours, and adults need 7-9 hours.

The physiology of sleep involves a complex interaction among brain structures, neurotransmitters, and hormones, and an imbalance in the sleep-wake cycles (circadian rhythms) disrupts the production of hormones, leading to sleep issues.  At its core, the hypothalamus acts as the body's internal clock. It regulates other glands, including the pineal gland, which is triggered by light signals from the eyes and secretes melatonin, signaling the body to prepare for relaxation and sleep. The adrenal glands produce cortisol, which increases in the morning to help us wake up.

Some of the other glands that affect sleep include the growth hormone, which, when deprived due to lack of sleep, impairs tissue repair. The sex hormones (estrogen, progesterone, and testosterone) fluctuate during the menstrual cycle and can contribute to insomnia, especially during premenstrual, pregnancy, and menopause. Finally, the thyroid gland, which regulates metabolism, can cause sleep disruptions if imbalanced.

Sleep is broken down into two distinct categories, known as REM and NREM sleep.

REM (rapid eye movement) sleep is characterized by rapid eye movements, increased brain activity, dreaming, and muscle and heart fluctuations. It is essential for cognitive function, memory consolidation, emotional regulation, and overall health.

Non-REM (non-rapid eye movement) sleep is characterized by a slowing down of brain activity, breathing, heart rate, and muscle relaxation, bringing restoration, tissue repair, and building immunity.

Holistic Perspective on Sleep in the 21^st Century

In nature, all creatures follow consistent daily routines influenced by the sun's rising and setting, the passage of time, and the changing seasons. However, with the advent of electricity, we've moved away from these natural rhythms. In modern life, we are constantly connected, which can increase anxiety and stress and disturb circadian rhythms. The internet not only generates excess energy, but computer and phone screens also emit more cortisol-stimulating light rays, which suppress melatonin due to artificial lighting, making sleep more difficult. Therefore, it is suggested not to use these products at night.