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Summary:
- Definition of Sleep: A mental and physical state different than your awake state: Less responsive to stimulus from the environment, thoughts are inward focused rather than focused on the world around you. You want to sleep well.
- Sleep is an active state: Memories are reinforced or pruned off, emotions are processed, complex tasks are reinforced, growth hormones are released and toxins are flushed out.
- You feel and function better after sleeping well. Do you wonder why I can’t sleep?
- Most benefits of sleep are to the brain, not the body. Many things impact your well being and sleep is but one of many factors. Learned sleep facts.
- The amount of sleep you need is determined by genetics. Trying to get 8 hrs sleep is like inisting on a size 9 shoe because that is the average shoe size. Judge your sleep by how well you feel and function and how sleepy you are. You need sleep solutions.
- Sleep is controled by 2 processes: Sleep pressure that builds up slowly while you are awake and your circadian rhythm which determines your alertness level and controls getting into and out of sleep.
- Sleep triggers prepare your brain to switch to sleep: Low light levels, calm thoughts and activities.
- Our sleep system has evolved over millions of years and is deeply embedded and is almost impossible to “break”.
- Your brain’s prefrontal controls planning and analyzing and can create stressful thoughts that hinder sleep.
- There are 4 sleep stages: N1, N2, N3 and REM. Most sleep is N2, deep sleep is N3 and dreaming sleep is REM or Rapid Eye Movement sleep.
It is normal to have many night time awakenings every night. Next: sleep test
Assignment:
- Start monitoring your sleep with a sleep journal. Find one you like (see links), print it off and start using it.
- Also consider a written journal where you write out your thoughts about sleep. See the example.
Links:
National Sleep Foundation Simple Sleep Log
National Sleep Foundation Complete Sleep Diary
American Academy of Sleep Medicine 2 week Sleep Diary
American Psychological Association Sleep Diary
Example of written journal to record thoughts and ideas about sleep
Sleep To Healthy Thoughts