{"id":143011,"date":"2022-04-13T09:52:04","date_gmt":"2022-04-13T09:52:04","guid":{"rendered":"https:\/\/www.regenesys.net\/reginsights\/?p=143011"},"modified":"2026-02-24T15:37:30","modified_gmt":"2026-02-24T13:37:30","slug":"sleep-sweet-surrender","status":"publish","type":"post","link":"https:\/\/www.regenesys.net\/reginsights\/sleep-sweet-surrender","title":{"rendered":"Sleep \u2013 Sweet Surrender"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Already, the first quarter of the year is concluded and we are dealing with everything that life has to offer: work, family, friends, fitness, and our mental wellness. All of this makes for a busy life!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we are going to take a pause and look at one of the most important aspects of our health and wellbeing: SLEEP\u2026<\/span><\/p>\n<p><a href=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2022\/04\/Newsletter-new-size-16.png\"><img decoding=\"async\" class=\"alignnone size-full wp-image-143013\" src=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2022\/04\/Newsletter-new-size-16.png\" alt=\"\" width=\"950\" height=\"400\" srcset=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2022\/04\/Newsletter-new-size-16.png 950w, https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2022\/04\/Newsletter-new-size-16-300x126.png 300w\" sizes=\"(max-width: 950px) 100vw, 950px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Poems, choral works and many books have been written about it. Some do it so well whilst others struggle to do it, yet, it is an essential bodily function. Sleep allows your body and brain to recharge and destress. After a good nights&#8217; sleep, we perform optimally and can make better decisions. It helps us feel more alert, and optimistic and helps us to socialise better. It also helps your body fight diseases and to heal. In this article, we will look at what happens when we sleep and the biological reasons why we need to sleep (and sleep well).<\/span><\/p>\n<p><b>Sleep cycles<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You might have read or heard somewhere about sleeping cycles and stages of sleep. The stages include two phases: non-rapid eye movement (non-REM) sleep and REM (Rapid-eye movement). During REM sleep your brain waves and eye movement increase and your heart and breathing speed up. Dreaming also takes place during REM sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The cycle of four stages usually includes three stages of non-REM and one stage of REM sleep. The cycle occurs continuously throughout sleep and can vary between 70\u2013120 minutes each.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even though the cycle of sleep varies, the recommended amount of sleep depends on your age. Usually, 18 to 60-year-olds need a minimum of 7 hours within a 24 hour day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also important to list: what happens when we do not sleep enough? <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/17-tips-to-sleep-better\"><span style=\"font-weight: 400;\">Heathline<\/span><\/a><span style=\"font-weight: 400;\"> lists the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mood changes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poor memory<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poor focus and concentration<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poor motor function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">weakened immune system<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">weight gain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">high blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">insulin resistance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chronic diseases, like diabetes and heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">increased risk of early death<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All-and-all not so good, right?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what happens to us when we sleep, physiologically? Ultimately, sleep affects the core bodily processes: breathing, heart rate, muscle tone, brain activity and hormone levels.<\/span><\/p>\n<p><b>Breathing<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your breathing slows down significantly, only during REM does it increase again.<\/span><\/p>\n<p><b>Heart rate<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Heart rate begins to slow down and reaches its slowest pace during non-REM. During REM the heart rate could be as fast as when you are awake.<\/span><\/p>\n<p><b>Muscle tone<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Muscles relax completely and go into a stage referred to as atonia. This keeps your legs and arms from moving in response to your dream content. Your respiratory and eye muscles stay active.<\/span><\/p>\n<p><b>Brain activity<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The brain activity, when measured during sleep, shows clear patterns linked to each sleep stage. Brain waves slow down during non-REM but burst into activity during REM. Recently, studies have shown that REM sleep enables critical cognitive abilities and memory consolidation.<\/span><\/p>\n<p><b>Hormone levels<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sleep plays a crucial role in regulating the production of hormones. Melatonin is produced which helps with the promotion of sleep. The growth hormone supports bone and muscle development and cortisol \u2013 the body&#8217;s stress response system \u2013 is produced. Leptin and ghrelin \u2013 the hormones that help to control appetite \u2013 are also produced.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing that sleep is such a crucial part of our wellness, how can we improve our sleeping habits? Healthline Media (<\/span><i><span style=\"font-weight: 400;\">ibid<\/span><\/i><span style=\"font-weight: 400;\">), provides evidence-based tips to improve your sleep:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your exposure to bright light during the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce blue light exposure in the evening<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to reduce your caffeine intake during the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce daytime naps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the time you go to bed consistent<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a melatonin supplement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t drink alcohol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your bedroom environment stimulates sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure the temperature in your bedroom is sufficient<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t eat before you go to bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do relaxation exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do relaxing exercises before going to bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you do not have a sleep disorder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your bed, mattress and pillow stimulate sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise regularly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t drink any liquid before going to bed<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Optimising your sleeping pattern holds many health benefits and will also ensure that you are productive during the day. Furthermore, you will be able to enjoy your day to the optimum. Surely, that\u2019s seven hours well spent!<\/span><\/p>\n<p><em><strong>Read also:<\/strong><\/em><\/p>\n<div class=\"post-content description cf entry-content has-share-float content-spacious\">\n<div class=\"ts-row blocks cf wpb_row\">\n<div class=\"wpb_column vc_column_container vc_col-sm-12 col-12\">\n<div class=\"vc_column-inner\">\n<div class=\"wpb_wrapper\">\n<div class=\"wpb_text_column wpb_content_element post-content\">\n<div class=\"wpb_wrapper\">\n<ul>\n<li><a href=\"https:\/\/www.regenesys.net\/reginsights\/5-exercise-motivators-for-better-health\/\">5 Exercise Motivators for Better Health<\/a><\/li>\n<li><a href=\"https:\/\/www.regenesys.net\/reginsights\/14-technologies-that-are-changing-how-we-manage-our-health\/\">14 Technologies that are Changing How We Manage Our Health<\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Already, the first quarter of the year is concluded and we are dealing with everything that life has to offer: work, family, friends, fitness, and our mental wellness. All of this makes for a busy life! In this article, we are going to take a pause and look at one of the most important aspects<\/p>\n","protected":false},"author":134,"featured_media":143012,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1,609],"tags":[],"country":[],"class_list":{"0":"post-143011","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-a-z-topics","8":"category-wellness"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sleep \u2013 Sweet Surrender - RegInsights<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.regenesys.net\/reginsights\/sleep-sweet-surrender\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep \u2013 Sweet Surrender - RegInsights\" \/>\n<meta property=\"og:description\" content=\"Already, the first quarter of the year is concluded and we are dealing with everything that life has to offer: work, family, friends, fitness, and our mental wellness. 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