Sean Kelly’s Post

Sleep duration is influenced by factors such as genetics, biological clock, and personal choice. The National Sleep Foundation recommends that adults get 7-9 hrs of sleep per day, with 6-10 hrs being a reasonable range. Sleep stages Sleep is usually divided into NREM (non-rapid eye movement) sleep and REM (rapid eye movement) sleep. This division is made according to changes in EEG, eye movement, and muscle tone during sleep. NREM sleep can be further divided into light sleep and deep sleep. Typically, alternating periods of wakefulness, light sleep, deep sleep and REM are referred to as one sleep cycle, lasting 90-120 mins. About 4-6 sleep cycles usually occur over the course of a night. Light sleep During the first stage of sleep, your heart rate, breathing, and brain waves slow down, muscles relax, and eye movements stop. You can be woken up easily during light sleep. Light sleep typically constitutes 20-60% of sleep. Deep sleep During deep sleep, your heartbeat and breathing drop to their lowest level, and there's no eye or muscle activity. You won't be woken up easily, and may feel groggy if awakened. Experts believe that this phase is crucial for the recovery and growth of the body and boosting the immune system. Deep sleep typically constitutes 20-40% of sleep. REM sleep This phase involves irregular heart rate and breathing. There's lots of brain activity, and your eyes will dart around rapidly. Your body is also temporarily paralyzed. You can't be easily woken up from REM sleep, but there's a good chance you'll be able to recall the dreams you had when you wake up. REM sleep typically constitutes 10-30% of sleep. Wake-ups You may sometimes wake up periodically while sleeping due to environmental or internal factors. Some wake-ups are too short to even be detected by your wearable device. Most people will wake up less than twice during the night. For adults, wakefulness generally accounts for less than 5% of sleep time. Wake-ups typically consitute less than 20 mins of sleep time. Tips for better sleep Avoid eating or drinking stimulating foods and beverages such as alcohol, coffee, strong tea, chocolate, etc. a few hours before bedtime. Avoid eating or drinking large amounts within a few hours of bedtime. Avoid mentally stimulating activities before bedtime. Similarly, avoid activities or media that will induce strong emotions, either positive or negative. Stretching and other gentle physical activities before bed can help your body relax, but avoid strenuous exercise. Keep your bedroom at a comfortable temperature and humidity for you. Make it as dark as possible before you sleep to improve sleep quality and increase melatonin production. Adhere to a regular sleep schedule. Take steps to reduce stress wherever possible. Nap duration Naps between 10-20 mins are generally considered the ideal length to improve mood and energy and wake up without feeling sleepy. (source: Redmi Phone)

Deep Sleep: The Secret to a Healthy Body and Mind 💤 Deep sleep is the deepest stage of sleep, and it is essential for physical and mental health also known as slow-wave sleep (SWS). During deep sleep, the body repairs itself and the brain consolidates memories. When we don't get enough deep sleep, we can experience fatigue, difficulty concentrating, and mood problems. Deep sleep typically occurs in the first 3-4 hours of the night, and it makes up about 20-25% of total sleep time. There are no dreams during deep sleep, and the brain waves are slow and regular. Here are 6 reasons why deep sleep is important: 1️⃣ Repairs the body: 💤 During deep sleep, the body releases hormones that help to repair tissues and muscles. 💪 2️⃣ Consolidates memories: 🧠 During deep sleep, the brain consolidates memories, which means that it strengthens and preserves them. 💡 3️⃣ Reduces stress: 😌 Deep sleep helps to reduce stress by lowering levels of the stress hormone cortisol. 🩸 4️⃣ Boosts immunity: 🛡️ Deep sleep helps to boost the immune system by increasing the production of white blood cells. 🛡️ 5️⃣ Improves mood: 😊 Deep sleep helps to improve mood by reducing symptoms of depression and anxiety. 🙂 6️⃣ Protects against disease: 🦠 Deep sleep has been linked to a reduced risk of chronic diseases such as heart disease, stroke, and diabetes. 🩺 Here are 5 simple ways to boost your deep sleep: 1️⃣ Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music. 💤 2️⃣ Make sure your bedroom is dark, quiet, and cool. Darkness helps to promote the production of melatonin, a hormone that helps to regulate sleep. Noise and light can disrupt sleep, so it's important to create a quiet and dark environment for sleeping. A cool temperature is also ideal for sleep. 🌛 3️⃣ Avoid caffeine and alcohol before bed. Caffeine and alcohol can interfere with sleep, so it's best to avoid them in the hours leading up to bedtime. ☕️ 🍻 4️⃣ Get regular exercise. Exercise can help to improve sleep quality, but it's important to avoid exercising too close to bedtime. 🏃♂️🏃♀️ 5️⃣ See a doctor if you have a sleep disorder. If you're having trouble sleeping, talk to your doctor. They can help you determine if you have a sleep disorder and recommend treatment options. 👨⚕️ Deep sleep is an essential part of a healthy lifestyle. By following these tips, you can improve your deep sleep and enjoy all the benefits that come with it. Share this post with your friends and family to help them improve their sleep. #sleep #deepsleep #health #wellness #productivity #sleephygiene

The Science of Sleep Cycles: Unlocking the Secrets to Better Rest Understanding the Stages of Sleep Sleep is not a uniform state but a complex process involving several stages, each with its own characteristics and functions. The sleep cycle is divided into two main types: Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep. NREM Sleep: This phase is further divided into three stages: Stage 1: This is the lightest stage of sleep, where you drift in and out of sleep and can be awakened easily. It's a transition phase between wakefulness and sleep. Stage 2: In this stage, your body begins to prepare for deep sleep. Your heart rate slows, and your body temperature drops. This stage accounts for about 50% of your total sleep cycle. Stage 3: This is the deep sleep stage, also known as slow-wave sleep (SWS). It is crucial for physical restoration, growth, and immune system strengthening. It's harder to wake someone from deep sleep, and if you do, they might feel disoriented. REM Sleep: This stage is characterized by rapid eye movements, increased brain activity, and vivid dreams. REM sleep is essential for cognitive functions like memory consolidation, problem-solving, and emotional regulation. It typically begins about 90 minutes after falling asleep and gets longer with each sleep cycle throughout the night. The Importance of Each Sleep Stage Each stage of sleep plays a vital role in maintaining overall health and well-being: Stage 1 and 2: These lighter stages prepare your body for deeper sleep and are crucial for transitioning smoothly between wakefulness and sleep. Stage 3: Deep sleep is when your body repairs tissues, builds bone and muscle, and strengthens the immune system. It's also when the brain clears out waste products that accumulate during the day. REM Sleep: During REM sleep, the brain processes and organizes information, consolidating learning and memory. It's also a time for emotional processing, helping to manage stress and mood. How to Improve Your Sleep Cycles Stick to a Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body's internal clock and improves the quality of your sleep. Create a Restful Environment: Make your bedroom a sanctuary for sleep. Keep it cool, dark, and quiet, and invest in a comfortable mattress and pillows. Limit Exposure to Blue Light: Blue light from screens can interfere with the production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime. Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol before bedtime, as they can disrupt your sleep cycles. Incorporate Relaxation Techniques: Practices like meditation, deep breathing exercises, and gentle yoga can help prepare your body and mind for sleep.

What is Sleep: An Easy Read Have you ever wondered what sleep is and why it's crucial for our well-being? 🌙💤 Let's explore the fascinating world of sleep in this easy-to-understand post. 1. Sleep is a Natural State: Sleep is a naturally recurring state where your body and mind rest, recuperate, and rejuvenate. It's an essential part of our daily life, like eating and breathing. 2. Sleep Cycles: Sleep is divided into several cycles, mainly REM (Rapid Eye Movement) and NREM (Non-Rapid Eye Movement) sleep. Each cycle serves a specific purpose in restoring our physical and mental health. 3. Physical Restoration: Our bodies heal and repair during deep NREM sleep. This is the time when tissues grow, and muscles recover. It's no wonder athletes prioritize good sleep for peak performance. 4. Mental Rejuvenation: REM sleep, on the other hand, is crucial for mental functions. It's the phase when dreams occur, and our brains consolidate memories, process emotions, and help us learn and problem-solve. 5. Sleep Debt: Not getting enough sleep accumulates a "sleep debt." Just like a financial debt, it needs to be paid back. Ignoring it can lead to health issues, cognitive decline, and mood disturbances. 6. Individual Variations: While the recommended sleep duration for adults is about 7-9 hours, everyone's sleep needs differ. Some people thrive on 6 hours, while others require 9 hours. 7. Quality Matters: It's not just about how long you sleep but also the quality of your sleep. A comfortable mattress, a conducive sleep environment, and consistent sleep patterns contribute to better sleep. 8. Sleep Disorders: Many people suffer from sleep disorders such as insomnia, sleep apnea, and restless leg syndrome. Identifying and managing these conditions is crucial for overall health. 9. The Importance of Circadian Rhythms: Our internal biological clock, known as the circadian rhythm, regulates our sleep-wake cycles. Disrupting it, as seen in shift work or jet lag, can affect our health. 10. Tips for Better Sleep: To ensure a good night's sleep, maintain a consistent sleep schedule, create a comfortable sleep environment, limit caffeine and screen time before bed, and manage stress effectively. Remember, sleep is not a luxury; it's a necessity. Prioritizing good sleep can improve physical health, mental well-being, and productivity. So, let's commit to getting the rest we need for a happier, healthier life. Sweet dreams! 😴💫 #SleepMatters #Wellness #GoodNight Sleep Reset Emma – The Sleep Company Sleeper SleepWatch Sleep Time Sleep Media Sleep Management Solutions

What is Sleep: An Easy Read Sleep Health Journal Sleep Management Solutions

🌙 Unlock your full potential: The Sleep-Performance connection Wanna be a high performer at work? Prioritise sleep! Prioritising your sleep will help with the following. 👇 💡 Cognitive Performance 1. Decision-making. Lack of sleep impairs judgment, making you more prone to misstakes. 2. Memory. REM and deep sleep are crucial for memory consolidation. This is really how we learn. 🤯 3. Attention and focus. Sleep deficits leads to reduced alertness and inability to maintain focus. 4. Mood. Poor sleep results in mood swings & increased irritability. 🏋️♀️ Physical Performance 1. Muscle recovery. During sleep, blood flow to muscles increases, allowing for repair and growth. The secretion of growth hormone is also highest during deep sleep. 2. Coordination and reaction time. Both are significantly reduced with poor sleep, impacting physical performance and daily activities (incl. driving!). 3. Immune function. Sleep loss weakens the immune system -> Illness -> worse sleep. Vicious circle deluxe. 🧠 Hormonal Balance 1. Poor sleep increases cortisol (stress hormone) levels. 2. Poor sleep affects our glucose metabolism and can lead to insulin resistance (the pathway to diabetes and early death). 3. Sleep governs testosterone and estrogen levels which is essential for muscle growth and overall well-being. So what does good sleep look like? Sleep need (time and quality) is individual but a good benchmark is 7-9h of consecutive sleep incl. 2h of deep sleep and 2h of REM sleep. 😴 What can we do to improve our sleep? 1. Consistency. Aim for same bedtime and wake up time every day. 2. Darkness. Blackout curtains are your friend. 3. No caffeine after noon. Half-life is around 5h. Afternoon coffee -> caffeine in your blood when going to bed. 4. Temperature. Optimal bedroom temperature is 16-18°C. 5. Food. Don't eat the last 3-4h before bedtime. Specifically avoid greasy or high sugar food late in the day. 6. Drinks. Don't drink 1-2h before bed. If you drink alcohol, try to do it earlier in the day (sometimes very hard/awkward, I know). 7. Quiet. Hard with kids etc, but do what you can. Try to organize your home so that the bedroom is the most quiet room. Other wise earplugs. 8. Physical exercise. Improves sleep quality but don't do it too close to bedtime (2-3h). 9. State of mind. Find a wind-down routine that works for you. Maybe meditation or deep-breathing exercises. Prioritising sleep is a game-changer for daily performance, whether at work or in the gym. 💪 💤 What's your best tip or trick to improve sleep? 💤

The Science of Sleep Cycles: Unlocking the Secrets to Better Rest Understanding the Stages of Sleep Sleep is not a uniform state but a complex process involving several stages, each with its own characteristics and functions. The sleep cycle is divided into two main types: Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep. NREM Sleep: This phase is further divided into three stages: Stage 1: This is the lightest stage of sleep, where you drift in and out of sleep and can be awakened easily. It's a transition phase between wakefulness and sleep. Stage 2: In this stage, your body begins to prepare for deep sleep. Your heart rate slows, and your body temperature drops. This stage accounts for about 50% of your total sleep cycle. Stage 3: This is the deep sleep stage, also known as slow-wave sleep (SWS). It is crucial for physical restoration, growth, and immune system strengthening. It's harder to wake someone from deep sleep, and if you do, they might feel disoriented. REM Sleep: This stage is characterized by rapid eye movements, increased brain activity, and vivid dreams. REM sleep is essential for cognitive functions like memory consolidation, problem-solving, and emotional regulation. It typically begins about 90 minutes after falling asleep and gets longer with each sleep cycle throughout the night. The Importance of Each Sleep Stage Each stage of sleep plays a vital role in maintaining overall health and well-being: Stage 1 and 2: These lighter stages prepare your body for deeper sleep and are crucial for transitioning smoothly between wakefulness and sleep. Stage 3: Deep sleep is when your body repairs tissues, builds bone and muscle, and strengthens the immune system. It's also when the brain clears out waste products that accumulate during the day. REM Sleep: During REM sleep, the brain processes and organizes information, consolidating learning and memory. It's also a time for emotional processing, helping to manage stress and mood. How to Improve Your Sleep Cycles Stick to a Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body's internal clock and improves the quality of your sleep. Create a Restful Environment: Make your bedroom a sanctuary for sleep. Keep it cool, dark, and quiet, and invest in a comfortable mattress and pillows. Limit Exposure to Blue Light: Blue light from screens can interfere with the production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime. Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol before bedtime, as they can disrupt your sleep cycles. Incorporate Relaxation Techniques: Practices like meditation, deep breathing exercises, and gentle yoga can help prepare your body and mind for sleep. Exercise Regularly: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime.

World Sleep Day 2024: How to know if you're not sleeping enough? Today, March 15, marks World Sleep Day! This year's theme, "Sleep Equity for Global Health," highlights the importance of ensuring everyone has access to quality sleep. But how do you know if you're one of the many who aren't getting enough sleep? SIGNS YOUR SLEEP DEPRIVED Many of us experience occasional sleepiness. However, chronic sleep deprivation can significantly impact your health and well-being. Here are some common signs you might be sleep-deprived: 🚩 Daytime Fatigue and Sleepiness: Feeling tired throughout the day, even after spending enough time in bed, is a classic sign. 🚩 Concentration Difficulties: Sleep deprivation can impair focus, making it harder to concentrate, learn, and remember information. 🚩 Mood Changes: Not getting enough sleep can make you irritable, moody, and more prone to stress, anxiety, or even depression. 🚩 Physical Problems: Sleep deprivation can manifest in headaches, weakened immunity, increased appetite and weight gain, and impaired motor skills. 🚩 Skin Issues: Dark circles, fine lines, and dullness can indicate your sleep isn't optimal. HOW MUCH SLEEP DO YOU NEED? Sleep must vary by age, but most adults require 7-8 hours of quality sleep per night. Children and teenagers need even more. MAKING SLEEP A PRIORITY If you're struggling with sleep, there are steps you can take to improve your sleep hygiene: Aana Shah, a psychiatrist at HOPE TRUSTTM (Est. 2002), shares tips to improve sleep quality: ☺️ Stick to a Sleep Schedule: Go to bed and wake up at consistent times, even on weekends. ☺️ Create a relaxing bedtime routine: Wind down before bed with calming activities like reading or taking a warm bath. ☺️ Optimise Your Sleep Environment: Ensure your bedroom is dark, quiet, cool, and clutter-free. ☺️ Limit Screen Time Before Bed: The blue light emitted from electronic devices can disrupt sleep patterns. ☺️ Regular Exercise: Aim for moderate exercise most days of the week, but avoid strenuous activity close to bedtime. ☺️ Relaxation Techniques: Consider meditation, deep breathing, or yoga to promote relaxation before sleep. WHEN TO SEEK SUPPORT If you've tried these tips and still struggle with sleep, consult a healthcare professional. An underlying medical or psychological condition, such as sleep apnea, restless legs syndrome, or anxiety, may affect your sleep. By prioritising sleep, you're investing in your overall health and well-being. Celebrate World Sleep Day by prioritising sleep and enjoying the benefits of a good night's rest! Click www.hopetrustindia.com for an instant ⚡online appointment with a therapist. #worldsleepday #sleepbetter #sleephealth #mentalhealthawareness

WHAT HAPPENS WHEN WE WAKE UP AT 4AM AND CANNOT FALL ASLEEP AGAIN 🎯Disruption in Sleep Cycle: Waking up at 4am may indicate a disruption in our sleep cycle. Our sleep is composed of different stages, including deep sleep and REM sleep. Waking up in the middle of these stages can leave us feeling groggy, disoriented, or unable to fall back asleep easily. 🎯Circadian Rhythm: Our body's internal clock, known as the circadian rhythm, regulates our sleep-wake cycle. Waking up at 4am may be a result of our circadian rhythm being out of sync or influenced by external factors such as light exposure or inconsistent sleep schedules. 🎯Stress and Anxiety: If we wake up at 4am and cannot fall back asleep, it is common for stress and anxiety to arise. We may start worrying about the day ahead, unfinished tasks, or other concerns. This mental activity can make it difficult to relax and fall back asleep. 🎯Hormonal Changes: Hormones play a crucial role in regulating our sleep patterns. Changes in hormone levels, such as cortisol (the stress hormone) or melatonin (the sleep hormone), can impact our ability to fall back asleep. Increased cortisol levels due to stress or anxiety can keep us alert, while decreased melatonin levels may make it harder to feel drowsy. 🍀🍀🍀To improve the situation and increase the chances of falling back asleep: 🍀Practice Relaxation Techniques: Engage in relaxation exercises such as deep breathing, progressive muscle relaxation, or meditation to calm the mind and body. 🍀Create a Sleep-Friendly Environment: Ensure your sleep environment is comfortable, cool, dark, and quiet. Use earplugs, eye masks, or white noise machines to minimize disturbances. 🍀Avoid Stimulating Activities: Refrain from engaging in stimulating activities such as using electronic devices or watching TV. These activities can further disrupt your sleep and make it harder to fall back asleep. 🍀Establish a Consistent Sleep Routine: Maintain a regular sleep schedule by going to bed and waking up at the same time every day. This helps regulate your circadian rhythm and improve overall sleep quality. 🍀Manage Stress and Anxiety: Implement stress management techniques such as journaling, practicing mindfulness, or seeking support from a therapist or counselor to address underlying stress and anxiety that may be impacting your sleep. 🍀Limit Fluid Intake Before Bed: Reduce the consumption of liquids, especially caffeine and alcohol, close to bedtime. These substances can interfere with sleep and increase the likelihood of waking up during the night. 🎯🎯🎯If you consistently struggle with waking up at 4am and cannot fall back asleep, it may be helpful to consult a healthcare professional or sleep specialist to evaluate and address any underlying sleep disorders or conditions that may be contributing to the issue. With gratitude 🙏

Is caffeinating the first thing you do in a morning? The cortisol awakening response (CAR) is a natural physiological phenomenon characterised by a rapid increase in cortisol levels shortly after waking up in the morning. The key reason why it’s suggested to avoid caffeine immediately upon waking is down to this. Cortisol is already rising, and your sympathetic nervous system doesn’t need any help at this stage of your day. The second reason is that if we get high-quality sleep, the chemical compound caffeine blocks to elicit its effects isn’t there. Adenosine, which drives sleep pressure, has been cleared as part of a high-quality sleep cycle, and therefore, there is no sleep pressure when we wake. Caffeine has nothing to block.

Waiting 60-90 mins before you consume caffeine turns it into a true performance-enhancing tool instead of a sticking plaster for poor sleep. What else does the CAR do?
 This increase in cortisol levels helps prepare the body for the day ahead by mobilising energy reserves, enhancing alertness, and regulating mood and cognitive function. Several factors can influence the magnitude and timing of the CAR, including: Sleep Quality: Adequate and restorative sleep is essential for a robust cortisol awakening response. Sleep disruptions, such as poor sleep quality or insufficient sleep duration, can impair the CAR. Stress Levels: Cortisol is often called the "stress hormone" because its secretion is closely linked to the body's response to stress. Higher perceived stress or psychological distress levels can lead to exaggerated or dysregulated cortisol responses upon awakening. Diurnal Rhythm: Cortisol follows a diurnal rhythm, typically peaking shortly after waking and gradually declining throughout the day. Disruptions in this rhythm, such as irregular sleep-wake patterns or shift work, can affect the CAR. Health Status: Certain health conditions, such as depression, anxiety, or chronic illness, can influence cortisol secretion and the CAR. Additionally, medications or substances that affect adrenal function or cortisol metabolism may impact the CAR. The cortisol awakening response (CAR) has been extensively studied in research settings and is considered a valuable marker of hypothalamic-pituitary-adrenal (HPA) axis activity and overall stress responsiveness. While a robust CAR is generally considered healthy and adaptive, dysregulation of the CAR has been associated with various health outcomes, including mood disorders, metabolic dysfunction, and cardiovascular disease. Delay your caffeine consumption and keep the CAR regulated.