Counting Sleep

Counting Sleep

 Team of Quest®


Introduction

In our fast paced lives, we tend to follow a tight schedule to meet our daily needs. While this is a part of life as we know it, we often fail to watch out for our health. As the excitement of the day sets with the sun, our bodies tell us to go to sleep. However, a majority of us will ignore the signal for work, nighttime activities or relaxation, neglecting the importance of rest. Sleep is essential to every process in the body. It affects both physical and emotional health. Without enough sleep, it’s hard to process everything we learned in a day. Under this period of reduced activity, the human body undergoes fascinating changes, and these are the cornerstones of maintaining a healthy life.


Your body when you sleep

When you pass through the various stages of sleep, your body restores itself after a long day of work. Cells begin synthesizing protein for different functions, damaged or aged tissues repair themselves, and growth hormones are released. These processes are regulated by melatonin, a hormone produced in the body that sets your internal body clock (a.k.a. the circadian rhythm) and signals your body when it’s time to sleep. With enough sleep, waking up should feel refreshing and energizing. 

Sleep deprivation, on the other hand, can have many serious consequences. The mind and body cannot perform properly, which affects reaction time. It can also weaken your immune system, cause a shorter attention span, and worsen your mood and memory. 


The science behind sleep

There are 4 stages of sleep that repeat through the night in a cycle until you wake up. Each cycle lasts about 90-120 minutes. 

 

  1. Non-Rapid Eye Movement Sleep (NREM Sleep)
    1. This is the transition between waking and sleeping. In this first stage, your body is in light sleep. Everything relaxes, and your heart and breathing slows down.
  2. NREM Sleep
    1. This is typically the longest stage in a sleep cycle. Compared to the first stage, you are in a deeper state of sleeping. Everything becomes more relaxed, and your heart rate and breathing both continue slowing. Your body temperature also decreases, which is why it’s best if you sleep with a blanket. 
  3. NREM Sleep
    1. The third stage is when your heartbeat, breathing and brain activity reach the lowest levels. This plays an important role in making you feel refreshed and alert when you wake up.  
  4. Rapid Eye Movement Sleep (REM Sleep)
    1. REM sleep is the stage where memory consolidation happens, meaning your brain converts newly learned information into long-term memories. This is also the stage most associated with dreaming. As its name suggests, your eyes move back and forth quickly under your eyelids. Your breathing and heart rate will begin to increase, and your arms and legs will be locked to prevent you from acting out your dreams. 

 


Ways to improve your sleep

Adolescents need around 8-10 hours of sleep, but many don’t get enough quality sleep. This can cause them to wake up feeling tired and forced to go about their day with the aftereffects of sleep deprivation. There are a few ways to improve your sleep duration and quality:

 

  • Reduce screen time before bed
  • Establish and stick to realistic bedtimes
  • Maintain comfortable temperatures and low light levels in the bedroom
  • Find a comfortable sleeping environment (this includes the mattress, pillows and bedsheets)
  • Avoid caffeine, alcohol and large meals before bed
  • Exercise during the day
  • Melatonin supplements (for short term use)

 


Why melatonin supplements

Melatonin is the body’s natural sleep hormone. It’s produced throughout the day, and a buildup of this hormone causes you to feel tired and drowsy, signalling it’s time to sleep. By taking melatonin supplements shortly before bed, you can increase your sleep time.

Quest® Melatonin

 

  • Quest® Melatonin is a high-quality supplement to help increase sleep time. Melatonin is a hormone that helps regulate our natural circadian rhythm (sleep-wake cycle). As we age, our natural production of melatonin decreases, leading to sleeping problems. Supplemental melatonin can help improve recovery from shift work or jet lag, and thus diminish fatigue. 
  • Recommended use:  Helps increase total sleep time aspect of sleep quality in people suffering from sleep restriction or altered sleep schedule, e.g. shift-work or jet lag. Helps relieve the daytime fatigue associated with jet lag. Helps reduce the time it takes to fall asleep in people with delayed sleep phase syndrome. Helps reset the body’s sleep-wake cycle aspect of circadian rhythm.  

 


Where can I find more information?

Sources