Health benefits of sleep: Deep, restorative sleep matters more than hours spent in bed

Sleep disruptors: Exercise triggers the release of endorphins, adrenaline, and cortisol, making it challenging to transition into deep slumber (Image: Canva)

Sleep is essential. Quality sleep is even more critical. Consider this. There are days when you slept for just 6 hours, but woke up feeling rested and recharged. Then there are days when you could sleep for full 10 hours, but feel tired, fatigued and drowsy through the day.

What does it mean? It means that even if you slept for only 6 hours that day, it was so deep and of superior quality that it was enough for your body to go through all the regenerative processes. On the other hand, even though you slept for 10 hours, it was not sound sleep.

Remember, it isn't just about sleeping long. You should aim to sleep well too.

While there are gadgets, bands, and rings to measure sleep, do you know what is the most accurate way to measure your sleep and gauge its quality? Your body and its biofeedback, the subtle signs that help you determine if you have slept well or not, says Luke Coutinho, Integrative Lifestyle Expert.

According to him some of these sound like:

• Do I wake up feeling rested and recharged?
• How are my energy levels through the day?
• Do I experience energy slumps mid-day?
• Do I need a caffeine kick to wake me up in the morning?
• How is my appetite during the day?
• Do I experience cravings?

Several factors can affect our sleep quality. These include:

Eating late-night dinners: Our bodies are not designed to digest late-night meals. Regardless of reasons like having a late work partner, attending a wedding, or simply feeling hungry, physiologically, our bodies struggle to digest meals at night. The digestive system operates in sync with the circadian rhythm, slowing down as the sun sets and peaking around noon. This natural order persists regardless of technological advancements. Try to have an early dinner, ideally before sunset, or as close to it as possible.

Intense training close to bedtime: While exercise is generally beneficial, engaging in intense workouts close to bedtime may disrupt sleep. Exercise triggers the release of endorphins, adrenaline, and cortisol, making it challenging to transition into deep slumber. If physical activity is necessary before bed, opt for gentle activities like a walk, stretches, or restorative yoga sequences.

Stimulants like tea, coffee, and alcohol: Caffeine is a neuroexcitatory that stimulates our brain, causing it to produce adrenaline and cortisol. Consuming caffeine close to bedtime can disrupt sleep depth, although some individuals may be less affected. Similarly, alcohol is often seen as a nightcap option, but it can lead to periods of wakefulness during the night as the body processes it. Additionally, both caffeine and alcohol act as diuretics, increasing the likelihood of frequent trips to the bathroom.

Screen time: Sleep is influenced by light, as melatonin, the sleep hormone, is released in response to darkness. Even LED lights can interfere with melatonin production, making screen time particularly disruptive to sleep. Whether used for social media, entertainment, or reading, it's best to schedule screen time earlier in the day and aim for a screen-free hour before bedtime.

An overactive mind: It's challenging to sleep with an overactive mind. Engaging in relaxing activities can help calm the mind before bed. Avoid stimulating content or activities that promote active thinking close to bedtime, as they can hinder the transition to sleep. Instead, consider activities like writing, journaling, or listening to music to help unwind and prepare for sleep.

Lack of a routine: Our bodies thrive on routine, as they prefer knowing what to expect next. Establishing a consistent bedtime and routine can help our bodies establish healthy sleep patterns. Maintaining a regular schedule, even on weekends, is essential. While minor deviations of a few minutes are acceptable, significant variations should be avoided.

Better time management: It's easy to make excuses like "I'm too busy" or "I don't have time to sleep," but our bodies require adequate rest regardless of our schedules. Sleep is a fundamental necessity, and it's crucial to prioritise it. Consider allocating at least 8 hours for sleep when planning your day, including time for work, meetings, workouts, leisure, and entertainment within the remaining 16 hours. Neglecting sleep can have negative consequences on our health and well-being.