We all know how important a good night’s sleep is, but sometimes it can be hard to come by. If you’re struggling to get the rest you need, this guide is for you. We’ll cover everything from the science of sleep to helpful tips for falling asleep and staying asleep through the night.
We’ll also discuss some of the most common sleep disorders and how to treat them. By the end of this guide, you’ll have everything you need to get a good night’s sleep every night.
What is Sleep?
Sleep is a natural, rhythmic state of rest that allows our bodies and minds to recover from the activities of the day. Sleep is essential for our physical and mental health; it helps to heal our bodies, repair damage, and restore energy levels. Sleep also plays a vital role in consolidating memories and supporting learning and creativity. In fact, sleep is so important that we spend around one-third of our lives doing it.
There are two main types of sleep: REM (rapid eye movement) sleep and NREM (non-REM) sleep
Most of us cycle through these different stages of sleep several times throughout the night.
NREM Sleep
- NREM sleep is further divided into three stages: N1, N2, and N3.
- N1 sleep is the lightest stage of sleep; it’s sometimes called “drowsy sleep.” This is the stage where we first fall asleep, and it only lasts for a few minutes.
- In N2 sleep, our breathing and heart rate start to slow down, and our body temperature drops. This stage makes up around half of our total sleep time.
- N3 sleep is the deepest and most restorative stage of sleep. This is when our bodies heal and repair themselves, and it’s also when we dream. N3 sleep is also known as “slow-wave sleep” or “delta sleep.”
REM Sleep
REM sleep is the stage of sleep when we dream. Our breathing and heart rate increase during REM sleep, and our bodies become more active. This stage usually makes up around 20-25% of our total sleep time.
The Science of Sleep
There are two main theories about why we sleep:
- The restoration theory suggests that we sleep to allow our bodies to heal and repair themselves. This theory is supported by the fact that many of the body’s important functions, such as cell regeneration and immune system activity, happen during sleep.
- The inactivity theory suggests that we sleep to save energy. This theory is supported by the fact that our bodies are largely inactive during sleep; we don’t move around much, and our metabolism slows down.
Both of these theories are likely true to some extent. It’s likely that we sleep for both restoration and energy conservation.
How Much Sleep Do We Need?
Achieving a sufficient amount of sleep is essential for overall well-being, with most adults requiring 7-9 hours per night. However, factors such as stress, insomnia, or lifestyle choices can disrupt sleep patterns. In addressing these issues, individuals explore various solutions. Some may turn to conventional medicines, while others adopt holistic approaches like practicing yoga. Another alternative that seems to be gaining popularity is the use of natural supplements, such as cannabis. Cannabis products, which are available at mygreensolution and similar platforms, are known to promote relaxation and improve sleep quality. However, it’s crucial for individuals to approach such remedies with caution, considering their unique needs and consulting with healthcare professionals if necessary.
How Do We Sleep?
There are two main theories about how we sleep:
- The homeostatic theory suggests that we sleep when we’re tired because our bodies need rest. This theory is supported by the fact that we tend to sleep more when we’re ill or have been exerting ourselves physically.
- The circadian theory suggests that we sleep according to our internal body clock. This theory is supported by the fact that we tend to feel sleepy at night and awake during the day.
Most experts believe that both of these theories are true; our need for sleep is regulated by both our body’s need for rest and our internal body clock.
How Do Sleep Disorders Affect Us?
Sleep disorders are conditions that prevent us from getting a good night’s sleep. They can make us feel tired during the day, and they can also have a negative impact on our physical and mental health.
There are many different types of sleep disorders, including insomnia, sleep apnea, and narcolepsy. Sleep disorders are often caused by stress, anxiety, or medical conditions.
How Can We Improve Our Sleep?
There are several things we can do to improve our sleep, from establishing a routine for shut-eye to making use of alternative aids like cannabis (find more here), and everything in between. You can browse through the tips listed below to get a fair understanding of the topic.
- Establishing a regular sleep schedule
- Avoiding caffeine and alcohol before bed
- Creating a relaxing bedtime routine
- Exercising regularly
- Putting away electronics at least 30 minutes before bedtime
If you’re having trouble sleeping, talk to your doctor. They may be able to recommend additional treatments or medications, such as cognitive behavioral therapy or even cannabis products (which, by the way, can be sourced from Canada Cannabis Dispensary- browse through the products here) that can induce a hypnotic, calm state. The “herbs” can improve both the quality and quantity of sleep by enabling the body to progress through the normal stages of sleep without interruption.
When exploring various CBD products, you can look for one that works for you better than others. For instance, if you don’t want to consume cannabis directly, you can get edibles such as gummies, chocolates, tea, etc. Whereas, if you smoke once in a while, you can try CBD flower (learn more online), pre-rolls, or vapes, for quick effect. But if you are using cannabis for a medical condition such as chronic pain, anxiety, or migraine, it could be beneficial to talk to your physician before starting on any alternative medication.
The Importance of Naps
Naps can be a great way to boost your energy and alertness levels, especially if you’re feeling tired during the day. Naps can also help improve your mood, memory, and reaction time.
Most naps should be shorter than 30 minutes, as longer naps can lead to sleep inertia or the groggy feeling you get when you wake up from a long nap.