You probably hear it often: it is important to sleep well. We recover during our sleep. When you enter deep REM sleep, your body releases hormones, including growth hormones. These hormones help to repair your muscles and tissues. If we sleep poorly, our recovery, both physical and mental, is less effective, and this can manifest during the day as, for example: concentration problems, fatigue, mood swings, and sore muscles.
Sleep phases
When we sleep, there are 4 phases.
- The first and second phases constitute your light sleep. In this phase, 'wakefulness' transitions into sleep.
- In the third phase, you enter the deep sleep phase, where you build up energy for the next day.
- Deep sleep now transitions into REM sleep, which is phase 4, after which you wake up.
It takes an average of 90 to 120 minutes to go through all phases. After this, the cycle starts again. Adults typically go through 4 to 6 of these cycles per night.
Deep sleep (phase 4)
This phase is the most important for your recovery, and our dreams also occur in this phase. Here, the information we received during the day is processed. Deep sleep is your restorative sleep that is necessary to feel good every day.
In deep sleep:
- Memories and emotions are processed
- Physical recovery takes place
- Blood sugar levels and metabolism are balanced
- The immune system is active and repaired
- The brain is detoxified
Now you know what your sleep phases look like, but how do you ensure optimal sleep?
These tips can support you in this:
- Create an evening routine: watching a Netflix series or scrolling on your mobile before bed is not conducive to good sleep. This is related to the production of melatonin and the presence of cortisol. These two hormones are important for sleeping and waking up. At the end of the day, melatonin is produced. This is also called our 'sleep hormone'. The hormone cortisol ensures that we wake up in the morning and have energy, and it decreases throughout the day. When we are still exposed to (blue) light before bed, this can hinder the production of melatonin. Put away your phone and turn off your TV at least 2 hours before bed.
In the evening, do things that help you relax. For example, you can read a book, do a short meditation, breathing exercises, or write down your thoughts. See what you like as an evening routine and what works for you.
- Eat more tryptophan-rich foods: tryptophan is a protein that is a precursor to serotonin production, and serotonin is a precursor to melatonin production. By eating more tryptophan-rich foods, you stimulate your melatonin production. Consider: bananas, pumpkin seeds, sesame seeds, lentils, dark chocolate (80%), and sunflower seeds.
- Reduce your stress: stress and being constantly 'on' is not good for your sleep. This causes your cortisol hormone to be higher, which can lead to less melatonin production. Say no more often to things you don't want to do. Schedule some "me-time" moments a few times a week and do things that help you relax. This could include walking in nature, getting a massage, reading, writing, or meeting up with a friend.
- Support your body with supplements: there are several supplements you can use to support your sleep. It is important that a therapist carefully assesses which supplements are best for you. This can be done through an online or telephone supplement consultation.
If you would like to know more about sleep, you can download the free e-book 'sleep' here.
