How Sleep is Essential in Healing: A closer look at what we lose and gain with each hour

Sleep is essential in maintaining a healthy life. There are toxins that our bodies eliminate only when we get zzzzz's. So get ready for some pillow talk, or drift away magic, or whatever you want to call it, I hope it changes your views on sleep if you don't get a full 8 hours a night. Besides what it does to your appearance. People who don't sleep a lot have grey or black eyes or under their eyes, they are always moody, dehydrated, and often paranoid, going without sleep is tantamount to being drunk or impaired on drugs or alcohol, but its worse, because often you don't remember anything from when you were so exhausted. This can also mean that you are acting and doing things you would never normally do. I suggest if you are struggling with sleep to prioritize it more than anything. 

I could tell you some horrific stories of myself and the outcome of lacking sleep, one is being in an abusive relationship for five, yes count them, five years because I was fucking exhausted and didn't have it in me to fight, or ignore or anything so I let it ride, then I started get sleep, and I woke up one day and said wtf am I doing? Why would I ever have been with this person. I blocked him, told him to fuck off an never looked back ever. I could tell you some of the craziest things I allowed with this person simply because I was in total lack of awareness due to sleep deprivation.

Have any of you read 'Why We Sleep' by Matthew Walker?

I would say its a must read if you have not,  I don't want to give a book report but I want to break down cognitively what happens when we don't sleep and what we gain per hour with sleep. This is pinnacle in the healing process, no matter what you are healing, whether your soul, or an injury, sleep is essential. 

Sleep is a fundamental biological process that plays a crucial role in maintaining cognitive functions. It is during sleep that our brain undergoes various restorative processes that enhance memory, learning, problem-solving abilities, and emotional regulation. Understanding the cognitive effects of sleep and the benefits gained with each additional hour of sleep is essential for optimizing mental performance and overall well-being.

The Stages of Sleep and Their Cognitive Benefits

Sleep is divided into several stages, each contributing uniquely to cognitive functions:

1. Non-Rapid Eye Movement (NREM) Sleep:

   • Stage 1: This is the lightest stage of sleep, where the transition from wakefulness to sleep occurs. Although brief, it is essential for relaxation and preparing the body for deeper sleep stages.
   • Stage 2: This stage is characterized by a slowing heart rate and a decrease in body temperature. It constitutes the bulk of our sleep and is crucial for consolidating memories and processing information learned during the day.
   • Stages 3 and 4: Also known as slow-wave sleep (SWS) or deep sleep, these stages are vital for restorative processes, including tissue repair, growth, and strengthening of the immune system. Deep sleep is particularly important for consolidating declarative memories (facts and knowledge) and enhancing cognitive functions such as problem-solving and creativity.

2. Rapid Eye Movement (REM) Sleep:

   • REM sleep is the stage where most dreaming occurs. It is essential for emotional regulation, processing of complex information, and consolidation of procedural memories (skills and tasks). REM sleep is linked to improved creativity and problem-solving abilities.

Cognitive Gains with Each Hour of Sleep

The benefits of sleep on cognitive functions accumulate with each additional hour of rest. Here's how each hour of sleep can enhance cognitive performance:

1. First Hour:

   • The initial hour of sleep primarily involves transitioning through light NREM sleep (Stages 1 and 2). Although not deeply restorative, this phase begins the process of memory consolidation and relaxation necessary for deeper sleep stages.

2. Second Hour:

   • As sleep progresses, the body moves into deeper NREM sleep (Stages 3 and 4). During this hour, the brain starts consolidating declarative memories and engaging in restorative processes essential for cognitive functions.

3. Third Hour:

   • The third hour often includes more time in slow-wave sleep. The continued deep sleep further enhances memory consolidation, problem-solving abilities, and overall cognitive resilience.

4. Fourth Hour:

   • By the fourth hour, the sleep cycle includes a significant portion of REM sleep. REM sleep is crucial for emotional processing, creativity, and the consolidation of procedural memories. This stage helps in processing complex information and integrating new knowledge with existing memories.

5. Fifth Hour:

   • With five hours of sleep, the brain experiences additional cycles of NREM and REM sleep. The benefits of memory consolidation, emotional regulation, and cognitive flexibility become more pronounced.

6. Sixth Hour:

   • Six hours of sleep allow for multiple sleep cycles, enhancing all aspects of cognitive functions, including attention, decision-making, and learning capabilities. The cumulative restorative effects are significant, contributing to overall mental clarity.

7. Seventh Hour:

   • Seven hours of sleep ensure that the brain receives sufficient time in both deep NREM and REM sleep stages. This duration is optimal for most adults, providing a robust foundation for cognitive health, emotional stability, and physical well-being.

8. Eighth Hour:

   • Eight hours of sleep maximize the cognitive benefits, offering ample time for multiple complete sleep cycles. This duration supports peak mental performance, optimal memory function, creativity, and problem-solving skills.

The Importance of Consistent Sleep

While the cognitive benefits of sleep accumulate with each additional hour, consistency is key. Irregular sleep patterns can disrupt the sleep cycle and reduce the restorative effects of sleep. Establishing a regular sleep schedule, maintaining a sleep-friendly environment, and prioritizing sleep hygiene are essential for optimizing cognitive functions.

This is a breakdown of the affects per hour of sleep that impacts based on lack of sleep. If you are running on zero sleep the affects are horrific, in the book the author describes an accident that happens when a man runs through a stop sign because he fell asleep at the wheel. It made me consider the implications of being out in the world and what could happen if you drive on zero sleep. Maybe you were not wild in your youth, but I remember partying all night long, the time to go to bed is over, I am pacing around the person's house I am partying at, because I have to get in my car and drive, and I am hearing things I know are not there, I feel like a truck just hit me, I am dehydrated, feel like shit, keep drinking and doing drugs, and even may do some right before I get into my car. Trust and believe I had one accident too many without insurance, or it had just expired and many other things that even today into my 40s my car insurance is pretty hefty considering I dont have a loan etc. Its literally not worth it, and I am lucky I never hurt anyone. I was a major risk taker period, but on the road even worse, I want to get where I wanted to go and I never considered the implications of what would have happened. Just being under 25 years old and the cerebral cortex not being fully formed is practically an impairment for all intense and purposes, but add in intoxication, lack of sleep and high risk taker to that, besides mental, physical and sexual abuse as a minor, you have no idea what can happen when a person that impaired gets into a sticky situation. Again, luckily it did not end like the person in the book, but its very very imperative, if you lack sleep and are falling asleep at the wheel, you immediately pull over. What you gain by just shutting your eyes for 30 min to an hour are life changing, for you and others on the road. Never ever think "I will be fine, or its only a couple more miles" because the affects especially going 80+ miles per hour could leave you or someone else paralyzed or worse. 

And I also want to mention 

• 0 hours: Impaired brain function, mood swings, weakened immune system, increased risk of chronic diseases.
• 1-3 hours: Severe cognitive impairment, difficulty concentrating, high risk of accidents, extreme fatigue.
• 4-6 hours: Reduced cognitive function, impaired judgment, increased stress hormone levels, elevated risk of obesity.
• 7-9 hours: Optimal brain function, improved mood, better memory, reduced risk of chronic diseases.
• 10+ hours: Possible oversleeping effects such as grogginess, headaches, increased risk of depression.

Sleep is a critical determinant of cognitive health, affecting memory, learning, creativity, and emotional regulation. Each additional hour of sleep provides incremental benefits, enhancing various aspects of cognitive performance. By understanding the importance of sleep and striving for consistent, sufficient rest, individuals can optimize their mental capabilities and overall well-being.4o

How Sleep Heals the Body, Mind, and Soul

Aspect	How Sleep Heals	Benefits
Body	- Cellular repair and regeneration	- Faster recovery from injuries
	- Muscle growth and repair	- Improved physical performance
	- Hormone regulation	- Balanced metabolism
	- Immune system strengthening	- Enhanced disease resistance
	- Detoxification and waste removal	- Reduced risk of chronic diseases
	- Cardiovascular health	- Lower blood pressure and heart disease risk
Mind	- Memory consolidation	- Better learning and information retention
	- Cognitive function enhancement	- Improved problem-solving and decision-making
	- Emotional regulation	- Reduced stress and anxiety
	- Neural plasticity	- Enhanced creativity and adaptability
	- Reduced risk of mental health disorders	- Lower incidence of depression and PTSD
Soul	- Emotional balance	- Greater emotional resilience
	- Mental clarity and mindfulness	- Improved spiritual well-being
	- Enhanced mood and sense of well-being	- Increased happiness and life satisfaction
	- Deep rest and rejuvenation	- Higher levels of inner peace and contentment
	- Connection with subconscious through dreams	- Insightful self-awareness and personal growth

Explanation

1. Body:

   • Cellular Repair and Regeneration: During sleep, the body repairs tissues and muscles, which is crucial for recovery from physical activities and injuries.
   • Hormone Regulation: Sleep regulates the release of hormones such as growth hormone and insulin, helping to maintain a balanced metabolism.
   • Immune System Strengthening: Adequate sleep enhances the immune system's ability to fight off infections and illnesses.
   • Cardiovascular Health: Sleep helps to lower blood pressure and reduce the risk of heart disease.

2. Mind:

   • Memory Consolidation: Sleep helps in organizing and storing memories, making it easier to recall information.
   • Cognitive Function Enhancement: Good sleep improves cognitive functions, such as problem-solving and decision-making.
   • Emotional Regulation: Sleep aids in managing emotions, reducing stress and anxiety levels.
   • Neural Plasticity: Sleep supports the brain's ability to adapt and change, enhancing learning and creativity.

3. Soul:

   • Emotional Balance: Quality sleep contributes to emotional stability and resilience.
   • Mental Clarity and Mindfulness: A well-rested mind is more focused, clear, and mindful.
   • Enhanced Mood and Well-Being: Good sleep promotes a positive mood and overall sense of well-being.
   • Deep Rest and Rejuvenation: Sleep provides profound rest, leading to a sense of rejuvenation and inner peace.

I know in today's world there is a saying "I will sleep when I am dead". You very well may die and 100% will with lack of sleep. You can only live 11 days with absolutely zero sleep.

When you hear people say, I didn't sleep a wink last night, but they are sitting in meetings, interacting with people, and at their job or a social function, most likely they feel like they didn't sleep, but they got some shut eye of or they are on drugs or something because without sleep for one night we are total zombies. We are short tempered, we lack emotional intelligence and cognitive reasoning, we are practically dysfunctional. I lived with a guy when I was younger and I took naps every day. He said asked are you 5 years old? He never slept, and was looking back on it making he made very knee jerk, strange decisions one of which was to enjoy porn where women on drugs fisted themselves on camera. His son found it once, and showed it to me and that was it, I grabbed my stuff and moved out that day. I don't know if his choice in Porn was because of a lack of sleep, but I do think his choice in leaving his laptop around so his son could find it was his choice or decision and now is son is properly fucked in the head and most likely has a fetish for the same porn for life. So beware when doing anything with a lack of sleep, not sleeping definitely affects those around you. 

Well, this has been a lot on sleep, I think I am good and tired, and going to catch some Zzzzz's myself. 

Hope you enjoyed my primer on sleep... until next time....