Sleep is a period of rest that causes altered consciousness, reduced sensory activity, decreased muscle activity, and diminished environmental interactions. Sleep has unique, active brain rhythms and a reduced ability to respond to stimuli, although it is more reactive than a coma or disorders of consciousness. During sleep cycles, the body switches between REM and non-REM sleep. REM sleep is more than just rapid eye movement. The dream is a prominent part of sleep, a narrative experience that resembles waking reality at the time but may be seen as fiction afterward (Huberty et al.,2019). The immunological, neurological, skeletal, and muscular systems are restored during sleep, which supports mood, memory, and cognitive function and helps the endocrine and immune systems work. The endogenous circadian clock maintains nocturnal sleep every day. Sleep’s varied roles are the subject of much investigation. Throughout animal history, sleep has been preserved. Sleep disorders include dyssomnias, including parasomnias such as sleepwalking. Artificial light has dramatically influenced human sleep patterns. Electronic devices like smartphones and TVs emit blue light, which is frequently linked with daylight. Melatonin, a hormone that regulates sleep, is disrupted. The article aims to state the importance of the mind-body view, sleep profile, sleep routine, and the effects on mind-Body connections.
Importance of Sleep on Mind-Body Overview
the health may be significantly improved by improving sleep quality each night. It is of the same significance as maintaining an active lifestyle and eating a healthy, well-balanced diet. Even though it varies from person to person, an adult’s typical sleep is between 7 and 9 hours every night (Basedovsky et al.,2019). Because a lack of sleep may put health and safety at risk, it is imperative that you make protecting and prioritizing sleep a daily priority to avoid these potential dangers.
Maintain or lose weight: sleeping less than seven hours per night tend to have a more significant risk of gaining weight and a higher body mass index; sleeping more than seven hours per night results in a better chance of maintaining or reducing weight (BMI). Adults who slept for less than seven hours every night had an astounding 41% greater likelihood of becoming obese. Meanwhile, the danger cannot be increased by sleeping for longer ( Ramar et al.,2021). It is thought that various variables, such as hormones and the desire to exercise, influence sleep’s impact on the accumulation of extra pounds. This could make us feel hungry, which will lead to overeating. In addition, to make up for lack of energy, not getting enough sleep may cause individuals to seek meals with higher sugar and fat since these foods contain more calories overall. To make things even worse, feeling weary after a night of insufficient sleep may leave an individual feeling uninspired to engage in any enjoyable forms of physical exercise, such as going to the gym, going for a stroll, or any other kind of physical activity. Therefore, making sleep a priority may help maintain a healthy weight for the body.
Can improve concentration and productivity: Good night’s sleep is necessary to operate many different brain processes properly. Sleep deprivation has a detrimental impact on cognition, focus, productivity, and performance. Sleep deprivation may also make an individual feel tired. Similarly, children, teenagers, and young adults may enhance their academic performance by increasing the sleep they obtain each night (Smith et al., 2018). Last but not least, studies have shown that getting enough quality sleep may boost one’s ability to solve problems and increase memory performance in children and adults. A sufficient amount of sleep may improve one’s memory and problem-solving ability. On the other hand, not getting enough sleep has been demonstrated to affect brain function and decision-making ability.
May it strengthen your heart: Your chance of getting heart disease may be higher if you do not get enough sleep. One study that looked at 19 different researchers indicated that getting less than 7 hours of sleep each day was associated with a 13% greater risk of dying from cardiovascular disease. According to the findings of another study, each additional hour of sleep below the recommended 7 hours was related to a 6% greater risk of death from all causes as well as cardiovascular disease (Zhang et al.,2019). In addition, it has been shown that getting too little sleep tends to raise the risk of high blood pressure, particularly in those who suffer from obstructive sleep apnea. This disorder causes breathing to become disrupted while they are sleeping. According to the findings of one research, those who slept for less than 5 hours each night had a risk of having high blood pressure that was 61% greater than that of individuals who slept for 7 hours.
It affects emotions and social interactions: If you do not get enough sleep, your ability to control and communicate with others may suffer. When we are fatigued, it is more difficult for us to keep our actions and emotional outbursts under control in the presence of other people. Tiredness may also impair our capacity to react appropriately to humorous situations and to demonstrate empathy. In addition, those who suffer from chronic sleep deprivation are more prone to withdraw from social gatherings and feel lonely. Giving sleep more priority can help you become more sociable and enhance the quality of your connections with other people. Do not hesitate to seek out a friend, member of your family, or healthcare professional to obtain help if you struggle with feelings of isolation or sudden outbursts of emotion. Take a look at the following list of resources to find out more.
Sleep Profile
My Sleep Profile goes beyond just analyzing how I sleep each night and instead looks at how I sleep over a month’s worth of time and longer to find unique patterns and trends. Having trouble staying asleep, waking up several times throughout the night, waking up too early in the morning and being unable to go back asleep, and experiencing poor quality sleep are all symptoms of this disorder. The challenge I encountered was that there are generally acknowledged and recommended sound sleep patterns that we could not reference. The objective of the profile is to provide a quantitative analysis of the surroundings, routines, and patterns of the client’s sleep. The responsibility of the occupational therapist is to get feedback from the client, evaluate the gleaned information, and then provide suggestions that will help the client have a better night’s rest(Managing sleep deprivation in older adults.,n.d).
Sleep Routine and Hygiene:
Healthy sleeping patterns are referred to as “sleep hygiene.” Because having enough quality sleep is vital to one’s mental and physical health, as well as one’s quality of life in general, maintaining excellent sleep hygiene should be prioritized. There is a correlation between the activities you engage in during the day and the quality of sleep you get at night. The capacity to sleep is influenced by the foods and beverages you consume, your schedule, your nighttime routine, and various other activities.
To maintain a consistent sleep and wake schedule throughout the week, even on the weekends. Because of this, the body’s sleep cycle (internal clock) is strengthened, which might make it simpler to go to sleep and easier to get up daily. Maintaining a regular schedule may also help cut down on the amount of daytime tiredness you experience. I check that the time I choose to go to bed permits me to receive between seven and eight hours of sleep each night. I take a hot shower or bath, which is one suggestion among many others. Not only does the water have a calming effect at the moment, but when body temperature drops due to being in the water, it also induces drowsiness. I assist my muscles in relaxing and relieving stress by doing some light stretches and meditating for a few minutes to help relax my body and mind. It may be helpful to listen to calming music as I concentrate on my breathing and spend some time reading a book, but trying to avoid using electronic reading gadgets whenever possible.
Mindfulness Overview.
Yoga done while lying down is usually the best because your body is mainly supported by the ground or is in a low center of gravity position. It helps to reduce stress and promote flexibility. They are calming, rooted, cooling, and encouraging, which is advantageous for people who experience anxiety and insomnia. One may learn to develop a condition known as mindfulness, in which they are aware of the experiences that they are having in the present moment and respond to these experiences in a manner that is accepting and unreactive. The practice of mindfulness has a beneficial effect on our mental health because it lessens our tendency to pass judgment and cuts down on the amount of time we waste fantasizing about the past or the future. The practice of mindfulness has been shown to enhance the function of the immune system and may even produce anatomical changes in the brain. According to research conducted in psychology, mindfulness meditation is an efficient method for alleviating the symptoms linked with a wide range of mental health conditions, including psychosis, anxiety, borderline personality disorder, and depression(Ramar et al.,2021).
Mindfulness in Practice
The cultivation of a mindful attitude often results in an increased feeling of psychological equilibrium and well-being. It is optional to strive to achieve a particular mental state to develop mindfulness. For example, you can relax and concentrate without attempting to relax. Even though it is a simple exercise, this practice has the potential to be both taxing and life-changing. Our usual way of being consists of mentally going over events from the past and making plans for the future. Our minds may be trained to be more completely present with our experiences as they are taking place via a practice known as mindfulness.
I practiced sitting meditation, setting aside a certain amount of time and space for doing nothing. Where I intentionally establish an attentive and relaxed bodily posture so that I may feel comfortable without moving, and where I then reside with quiet acceptance in the present moment without attempting to fill it with anything else.
Mindfulness Effects on Mind-Body Connection
Through meditation, we may learn how to let go of bad ideas and encourage more positive thinking, both beneficial to our general health. This will make us feel less stressed and anxious and make our minds more straightforward. When we have a clear mind, we can better perceive what is going on around us, which allows us to make better judgments and commit fewer errors. If we can make better decisions, we will have fewer regrets, which will favor our general well-being. Meditation clears space in one’s mind, making one aware of how much information is already stored there. Meditation helps the mind become more apparent and contributes to developing a healthy body(Smith et al.,2008).
Conclusion
In conclusion, we cannot perform at our best without the help of an involuntary process known as sleep, which is very necessary. It is just as crucial to our bodies as the things we eat, drink, and breathe, and it is necessary to maintain excellent mental and physical health. Not only does sleep assist in repairing and reestablishing our bodies, but it also aids in healing and repairing our minds. For older individuals, getting a good night’s sleep is particularly crucial because it boosts their immune systems, which in turn helps them stay healthy by repairing daytime cell damage and helps them focus and form memories. Older persons who have trouble sleeping are more prone to depression, attention deficit disorders, memory issues, excessive daytime sleepiness, and overnight falls. Those who have trouble falling asleep may find that sleep meditation benefits them. A reduction in time spent lying awake, psychological arousal, and the overall intensity of symptoms was documented in one research on insomnia patients.
References
Besedovsky, L., Lange, T., & Haack, M. (2019). The sleep-immune crosstalk in health and disease. Physiological reviews.
Huberty, J., Green, J., Glissmann, C., Larkey, L., Puzia, M., & Lee, C. (2019). Efficacy of the mindfulness meditation mobile app “calm” to reduce stress among college students: Randomized controlled trial. JMIR mHealth and uHealth, 7(6), e14273.
Ramar, K., Malhotra, R. K., Carden, K. A., Martin, J. L., Abbasi-Feinberg, F., Aurora, R. N., … & Trotti, L. M. (2021). Sleep is essential to health: an American Academy of Sleep Medicine position statement. Journal of Clinical Sleep Medicine, 17(10), 2115-2119.
Smith, M. T., McCrae, C. S., Cheung, J., Martin, J. L., Harrod, C. G., Heald, J. L., & Carden, K. A. (2018). Use of actigraphy to evaluate sleep disorders and circadian rhythm sleep-wake disorders: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine, 14(7), 1231–1237.
Zhang, Q., Wang, Z., Wang, X., Liu, L., Zhang, J., & Zhou, R. (2019). The effects of different stages of mindfulness meditation training on emotion regulation. Frontiers in human neuroscience, pp. 13, 208.
Managing sleep deprivation in older adults: A role for … – aota (no date). Available at: https://www.aota.org/~/media/Corporate/Files/Publications/CE-Articles/CE-Article-March-2019-Managing-Sleep-Deprivation-Older-Adults.pdf (Accessed: December 3, 2022).
write