Everything You Need to Know about Sleep

We are often overrun with things we “should” be doing to improve our habits and health. It can sometimes feel super overwhelming to get started. It’s especially hard with sleep because sleep habits take time to form and you need to be patient with your body as it adapts to the changes you’ve made.

What Is Sleep?

The technical definition of sleep is a natural, reversible and expected state of “reduced responsiveness to external stimulation”. Our brain functions and physical bodies all change while we’re in this state. Brain activity, hormone levels, muscle tension, temperature and breathing rates all fluctuate and change while we sleep.

Chemical Causes of Sleep

Sleep happens when the pineal gland in our brain increased production of the sleep hormone melatonin. This happens when a cluster of brain cells called the suprachiasmatic nucleus (SNC) detects that daylight is dimming. The SNC communicates dusk to the pineal gland and melatonin is produced. Then you get sleepy and go to bed.

Why Having a Good Night’s Sleep Matters

Sleep is what repairs and refuels our bodies.

At night, we work through emotions during our dreams. Our muscles and bones repair from any strenuous activity. Our immune systems jump into overdrive. As children and teens, we grow while we sleep.

Sleep is then what gives us energy for our days. It steadies our moods and helps to keep our hunger hormones in check. It gives us energy to run, jump and play and the focus power to learn new skills and be productive.

They say that food is the fuel for the body. If that’s the case, then sleep is our body’s engine.

Cool Facts About Sleep

Sleep is something that is done universally. But, it’s not always the same. Different cultures sleep in different beds, practice different sleep habits and view sleep differently.

For example, in Japan they sleep on futons. Many cultures still used hammocks. And did you know that the California King actually isn’t the biggest bed out there?

Things That Impact Sleep

Although sleep is super natural, there are many things in our daily lives that can impact the quality of our sleep and how we sleep.

How Food Impacts Sleep

Did you know that the food you eat and when you eat is impacts the quality of your sleep at night? certain foods help to balance melatonin levels and aid in sleep at night. When you eat or drink certain foods like coffee and chocolate can also impact sleep by providing a hit of caffeine to the system too late. And there definitely are foods you can eat after dinner which will help you sleep later that night.

Pre-Sleep Rituals

Humans are creatures of habit. We thrive on consistency and our sleep does too. Sleep routines at night can have a huge impact on how we sleep. If you struggle to fall asleep and to stay sleep or to go to bed at a time that ensures your 8-10 hours of rest, then a pre-bed ritual could be key for you.

There are many easy things you can add to a sleep routine that can help you sleep. Sleep routines are not meant to cause stress or to complicate your evenings. They should help you unwind, relax and get into a stress-free mindset before you lay down.

Stretching Before Bed

Stretching before bed is an easy way to release any built up tension from the day. Stretching is also great for your overall health and promotes flexibility and blood flow.

Lower Your Room Temperature

Sleeping in a colder room can make a huge difference in your sleep. You do not want to be cold while sleeping, but dropping the temp by one or two degrees can balance body temperatures, keep sleep hormones functioning properly and can help you stay asleep at night.

Plus, if you crack a window you get the benefits of fresh air while you sleep, too.

The Best Bedroom Colour

Even the colour of your bedroom can impact the way you sleep. Blue, navy blue specifically, is the absolute best colour for your bedroom. Other good colours for bedrooms include soft yellows, light green, and cool grey and silver. Reds, purples, dark gloomy colours and orange are some of the worst colours for your room.

Use the Right Sleep Accessories

There are an incredible number of sleep gadgets and accessories out there to help you sleep. You don’t need to spend a lot of money to take advantage of sleep accessories, either. We believe in sticking to the basics.

Sleep Masks

A sleep mask can make a huge difference in your sleep quality. Block out any light, glows or early sunbeams with this simple sleep accessory. They can be found in most drug stores or you can invest in a more expensive one if you want.

Sleeping With Earbuds

If you’re sensitive to noise or like to sleep with music playing, you may want to look for earbuds that are specially designed for sleeping. These earbuds are normally softer for your ear, are more flexible and made of softer material to prevent bruising.

If you sleep with music, meditation or white-noise playing, make sure to play it quietly enough to not cause hearing loss.

White Noise Machines

White noise can block out sleep-disrupting sounds and sooth you while you fall asleep. There are many different sources of white noise. You can invest in an actual machine, or you can find sounds on YouTube or even Spotify or Apple Music. Most smart homes can play white noise on demand. You can also create white noise by turning on a fan while you sleep.

Sleep Positions

How you sleep impacts your body almost as much as your sleep habits. Aches and pains, pulled muscles and sore backs and necks can come from weird sleeping angles or improper support. While it’s hard to stop your body from moving aroudn while you sleep, the position in which you fall asleep can make a difference.

Sleep Knowledge Makes a Difference

Knowing everything you can about how we sleep, why we sleep and what power you have over your quality of sleep gives you the ability to do things differently. Sleep is vital to our health and wellness. These basic tidbits of information about sleep can help empower you to change your sleep.

You can also check out our full list of books about sleep and learn about the benefits of reading before bed.

If you want to learn more, check out the ACCQ SleepLabs blog and follow us on Instagram to get sleep tips and tricks directly into your feed.

Sleep well, friends.