Sign in Subscribe

Uplive: Week 3

Uplive: Week 3

We need sleep the same way we need food, water, shelter, and breathing. Yet the modern human has challenges our forebears did not, mainly due to disturbances in our environment. But there is a VERY simple and effective hack: a sleep mask! This week's Uplive shows you the why and how of getting the sleep you desperately need.

Light Blocking

Humans have evolved to respond to natural light cues. The presence or absence of light signals to our brain when it's time to wake up or wind down. This internal clock, governed by our circadian rhythm, is sensitive to light changes in our environment.

Circadian Rhythm

The pineal gland in our brain releases melatonin, a hormone that regulates sleep. The production of melatonin increases in the absence of light, signaling to our body that it's time to rest. Conversely, when exposed to light, especially the blue light emitted by electronic devices, melatonin production is suppressed, we are signaled to wake.

Light Blocking

By blocking out unwanted light with a sleep mask, you can maintain a consistent sleep environment regardless of external light changes. This helps ensure that your melatonin production is undisturbed, paving the way for a deeper and more restful sleep.

Sleep Cycles

While we often hear about the importance of getting 7-9 hours of sleep, the quality and structure of that sleep matter greatly. Sleep is divided into cycles, each lasting about 90 minutes, comprising various stages. Want to dive deep into those cycles? Read Matthew Walker; he's the man.

It's not so much the 7-9 hours, it's getting 4-5 full sleep cycles. This ensures that we move through adequate rounds of each sleep stage, maximizing the restorative functions of sleep. The beauty is that you don't have to "do" anything, your body and brain will take care of it - as long as you set them up for success.

Alpha Sleep

One of the most crucial stages of our sleep cycle is the slow-wave alpha sleep (often referred to as deep sleep). This stage is vital for various restorative processes:

Cell Repair and Growth

Human growth hormone, essential for cell growth and repair, is released during this stage.

Memory Consolidation

Deep sleep plays a fundamental role in transferring information from short-term to long-term memory, aiding in learning and memory optimization.

Detoxification

During slow-wave sleep, the brain's glymphatic system becomes more active, removing waste products that build up during waking hours. This "brain cleanse" is essential for maintaining cognitive health. Alpha sleep is THE ONLY time of your day when this happens.

Conclusion

Consistent and effective sleep is crucial for our wellbeing, and using tools like sleep masks can greatly enhance our sleep environment. By understanding and leveraging our body's natural responses to light and its sleep needs, we can optimize our rest, wake up refreshed, and function at our best. Using a sleep mask will get you there. Trust me.

Uplive. Life. Upgraded.

Resources