Sound sleep is the bedrock of cognitive functions, and still, this is one of the areas where many fail to achieve a good night of regenerative sleep.
Reasons why sleep is so important
- The body repairs and rejuvenates itself during sleep.
- Sleep restores energy.
- Strengthens the immune system.
- Relieves stress.
- Assist memory
- Enables learning.
We should spend approximately one-third of our lives sleeping.
Insomnia is a common symptom that disrupts our sleeping pattern. This can be as a results of physical or mental illness.
Conditions That Contribute to Chronic Insomnia
(Note – Many of These Conditions Also Cause Insomnia)
- Depression
- Post-traumatic stress
- Changes in circadian rhythms due to lifestyle/diet or shift work
- Post-concussive syndrome
- Dementia
- Anxiety
- Type 2 Diabetes
- After-effects of stroke
- After-effects of COVID-19 on the brain
- Parkinson’s Disease
- Restless leg syndrome
- Autism
- Obesity/weight gain
- Lessened ability to cope with stress
- Mood disorders
- Cognitive issues
- Memory problems
- Hypertension
- High cholesterol
- Cardiovascular disease
- Colorectal cancer
There are numerous factors that can contribute to chronic sleep deprivation. It is essential to know WHY quality sleep is so critical to health, both mental and physical.
MeRT has shown very good results in helping people with Insomnia. Apart from that, Blue Light and a good rhythm in your sleep is very important. Read more about that below.
In our clinic, we treat people for depression, which can be a symptom of people suffering from Insomnia. We experience that our treatment has shown very effective results on people with insomnia.
Cures for Insomnia
For sufferers of short-term insomnia, a combination of cures can be implemented. Be mindful that it will take time to balance the sleep-wake cycle, so prepare for a trial-and-error period until the right combination presents itself.
Get Blue Light - The sun, our screens, and the lights in the ceiling all have something in common. They emit a type of light that can help or hinder the human biological process that facilitates sleep.
NaturaI Blue Light, or "morning light," is produced by the sun, even on cloudy days. Natural blue light is most helpful in supporting your circadian rhythm between 7.00 am and 11.00 am. From 5.00 pm until you fall asleep, you should avoid blue light. Your computer, tablet, and phone should have a setting called Nightshift or Night Mode, which will help you avoid the disruptive blue light that comes off our screens.
- Avoid coffee, tea, sugar, meals, and exercise before bed. These are all stimulants. Try natural sleep aids like warm milk, herbal tea, or supplements such as Magnesium, Passionflower, Zizyphus, or California Poppy.
- Create a conducive sleep space. TVs and phones keep minds engaged. Blue screen light emitted from devices has been shown to suppress levels of melatonin, disrupting the sleep-wake cycle.
- Establish a bedtime routine. Go to bed and wake up at the same time, including weekends. Consistency promotes good sleep.
- Quit smoking and limit drinking. Nicotine and alcohol severely disrupt sleep patterns.
- Keep stressful conversations for the day.
- Promote relaxing rituals. Read a book, meditate, deep breathing, and play peaceful music or ambient sounds.
- Introduce aromatherapy such as lavender, sandalwood, neroli, and cedarwood.
- Evaluate your medications.
- Consider a sleep log to record when you fall asleep, wake up, and instances of disruption.
- Stay active during the day.
Sleep Cycles and Stages of Sleep
Quality sleep is essential to overall good health. One of the reasons for this is that your brain goes through various sleep cycles throughout the night. If your sleep is interrupted, you will not get all of the benefits of a good night’s sleep. Deep sleep is when your brain repairs, restores, and regenerates itself. Think of sleep as the time your brain is cleaning “house” and getting rid of all of the garbage that accumulates throughout the day. If this doesn’t happen, your brain health begins to suffer in other ways, which affects your mental and overall health. Additionally, many research studies have shown the importance of going to sleep by 10:00 pm. Between 10:00 pm and 2:00 am is when the brain spends the most time in “Deep Sleep.” This stage of sleep is when the reparation is most effective.
In a perfect world, your brain should be moving through the various sleep cycles every 90 – 110 minutes. Different psychological changes occur throughout each cycle.
Stage 1. is the first cycle when you fall asleep, and you will be in a very light sleep. You will be very easily awakened, but your brain activity is slowing down.
In Stage 2. your heart rate gets slower, and your body temperature decreases as the brain waves continue to slow down.
THE IMPORTANCE OF DEEP SLEEP
Deep Sleep occurs in Stage 3. This is the most important cycle for the restoration and repair of the brain and the body, and is when detoxification occurs. During Stage 3, the brain is in the slow Delta Wave phase. Human Growth Hormone is released during this stage and is responsible for cell growth, regeneration, and reproduction.
REM (rapid eye movement) occurs in Stage 4. It’s during this time that you will experience dreaming. Every stage lasts about 5-15 minutes, ideally. As indicated above, there is less time in REM sleep during the earlier part of the night, which is why it’s beneficial to go to bed by 10:00 pm. From around 2:00 am and closer to the morning, the opposite happens. The deep sleep stages are shortened, and more time is spent in the dreaming stage.
Results may vary based on individual users and there are no guarantees given.
