Health Monks

What is Sleep?

Sleep is a natural state of rest for the body, mind and spirit. It’s a time when the body repairs itself and restores energy. Sleep also helps us feel refreshed.
Sleep involves two types: REM (rapid eye movement) sleep and non-REM sleep. Non-REM sleep includes four stages: light, deep, slow wave or delta wave, and dreamless sleep. REM sleep occurs right after you fall asleep (or during naps). It’s characterized by rapid eye movements as well as increased brain activity compared to other stages of non-REM sleep

Why is Sleep Important?

You may be wondering why you should care about getting a good night’s sleep. It’s simple: sleep is important for your physical and mental health. Here are some of the benefits of getting enough sleep:

• Improved memory, focus, and concentration
• Better mood (less irritability)
• Increased immunity to colds/flu

How Much Sleep Do We Need?

The National Sleep Foundation recommends that adults get 7-9 hours of sleep per night, teens need 8-10 hours, and children need 10-12 hours.
However, these numbers are just a general guideline. Everyone is different and it’s important to find out what works best for you. If you’re getting enough sleep but still feeling tired all the time or if you’re not sleeping well at night (for example: waking up in the middle of the night), then it might be time to try something else!

Sleep Disorders

Sleep disorders are a common problem, affecting an estimated 1 in 3 adults. The most common sleep disorder is insomnia, which can be caused by stress, anxiety and lack of physical activity. Sleep apnea occurs when you stop breathing for short periods during the night. Narcolepsy is characterized by excessive daytime sleepiness and sudden attacks of REM (rapid eye movement) sleep that occur at inappropriate times during the day. Restless leg syndrome causes an irresistible urge to move your legs while you’re lying down or sitting still; this condition affects about 2% of people worldwide. Shift work disorder is a condition that occurs when you work at night or irregular hours; it’s associated with poor performance at work as well as increased risk for heart disease and diabetes

Tips for Better Sleep

• Maintain a consistent sleep schedule.
• Avoid caffeine and alcohol before bed.
• Get regular exercise, but not right before you go to sleep (it can make it harder to fall asleep).
• Keep your bedroom dark and cool; use shades or curtains to block out light from outside, turn down the temperature on your thermostat if necessary, and avoid screens in the hour before bedtime (they emit blue light that may disrupt your circadian rhythm).

Lifestyle Habits That Affect Sleep

A number of lifestyle habits can affect sleep, including stress and diet. Stress can result in insomnia, which is characterized by difficulty falling asleep or staying asleep. Stress also increases the risk for other health problems such as heart disease and depression.
Diet can affect your ability to get a good night’s rest because it affects hormone levels that control sleep cycles. A poor diet may contribute to insomnia by causing an imbalance in hormones such as cortisol (the stress hormone) or melatonin (the sleep hormone). Alcohol consumption has been found to disrupt deep sleep cycles during REM (rapid eye movement) sleep stages; therefore it’s best not to drink alcohol close to bedtime if you want quality restful sleep every night! Smoking cigarettes before bedtime could also lead to poor quality of rest due to nicotine withdrawal symptoms like irritability, anxiety and difficulty concentrating on tasks at hand while trying hard not think about smoking so much during daytime hours when trying not smoke anymore after quitting cold turkey – which often leads back into old habits again even though they were only supposed stop completely…

How to Improve Sleep Quality

There are several ways to improve sleep quality, including:

• Relaxation techniques. These include meditation, yoga and breathing exercises.
• Cognitive behavioral therapy (CBT). CBT helps you change how you think about sleep and how much importance you place on it by challenging negative thoughts about your ability to fall asleep or stay asleep.
• Aromatherapy oils can be used in a diffuser to create a calming environment that promotes relaxation before bedtime.
• Sound therapy involves listening to sounds such as nature sounds or white noise while falling asleep or when trying to stay asleep during the night; this may help block out other noises that may disturb your slumber. Light therapy involves sitting near bright lights during the day so they mimic sunlight exposure at night when it’s time for bedtime; the resulting increase in melatonin levels is thought to improve sleep quality by making it easier for people with circadian rhythm disorders like delayed sleep phase disorder (DSPD)

When to Seek Help

If you are experiencing any of the following symptoms, it may be time to seek help:

• Difficulty falling asleep
• Difficulty staying asleep
• Waking up feeling unrested or unrefreshed
• Excessive daytime sleepiness

Natural Supplements for Sleep

If you’re having trouble sleeping, there are some natural supplements that can help. Melatonin is a hormone that helps regulate your sleep cycle and circadian rhythm. Valerian root is an herb that has been used for centuries to treat insomnia, as well as anxiety and stress. Chamomile tea contains chamomile flowers which have been shown to improve sleep quality by reducing anxiety before bedtime. Magnesium calms the nervous system and promotes relaxation by helping muscles relax after exercise or stressors throughout the day. Lavender oil has been shown to decrease anxiety levels when inhaled before bedtime (or massaged into the temples). Ashwagandha root powder contains compounds called withanolides which promote healthy cortisol levels during sleep cycles so you wake up feeling refreshed instead of groggy!

Conclusion

Sleep is an essential part of our overall health and wellbeing. Poor sleep can have serious consequences on our physical and mental health, including an increased risk for diabetes, heart disease, obesity and depression.
Understanding the importance of sleep–how much sleep we need and the lifestyle habits that affect our sleep–can help us improve our sleep quality and overall health.