Waking up to the Importance of Sleep | Sleep - Genesis Guide! Written by Genesis Team Jun 26, 2019
Waking up to the Importance of Sleep | Sleep - Genesis Guide!

There are so many incredible benefits to a good night's sleep. You work during the day but the moment you rest your body does all the work.

Waking up to the Importance of Sleep | Sleep - Genesis Guide!

Help-guides, motivation | Jun 26, 2019
Published by Genesis Team

Sleep is one of the most important elements of your health and wellbeing. Unfortunately, not everyone is aware of just how your sleep can affect you and the benefits a good night sleep can possess as opposed to a broken restless night. Not only is sleep a vital part of life, but it is also one of the key things your body needs to remain happy and healthy.

As the Dalai Lama says, 

 “Sleep is the best meditation.”

There are so many incredible benefits to a good night's sleep. You work during the day, but the moment you rest, your body does all the work. Not only does your body repair itself during rest, but it also resets, releasing hormones essential for growth development and energy. It is recommended that 7-8 hours of sleep a night is needed for your body to rejuvenate, repair it’s cells, release its growth and hunger hormones and reset for the next day. 

Quality is just as important as quantity when it comes to rest. Sleep deprivation and deficiency are extremely dangerous to the health and wellbeing of your body. Broken sleep allows your immune system to weaken, increases your weight gain and your risk of heart disease.



How Sleep Affects your Training

When it comes to training, sleep is one of the key elements of recovery. Getting a good night's sleep is vital for athletic performance and crucial to maintaining and improving your efforts. Studies have shown that good sleep can actually help improve strength, speed and endurance. There are 5 stages of sleep that each affect your body in different ways and work to restore and repair your body. 


Stage 1
Light sleep is when you first fall asleep. You can be woken easily and are drifting in and out of consciousness while your body relaxes and your muscle activity slows down. 

Stage 2 
In stage 2 your brain waves are becoming slower as your body prepares for deep sleep. Your heart rate slows as your body enters stage 3. 

Stage 3
Deep Sleep. Your brain waves are extremely slow. It is in this stage where most experience sleepwalking, nightmares and sleep talking. These experiences occur during the transition between non-REM and REM sleep. 

Stage 4
Your deep sleep continues. People woken from this stage are often disoriented and confused as their brain is producing delta waves. It is during the deep sleep stages before REM Sleep that your body restores itself. During deep sleep, your body releases its growth hormone, which assists in repairing the body, regrowing tissue, building muscle and strengthening the immune system. 

Stage 5
It is also during deep sleep that your body can slip into REM sleep. REM Sleep (Rapid Eye Movement Sleep) is a stage in which your eyes remain closed but move rapidly due to dreams or intense brain activity. 

The sleep cycle typically takes place over a course of 90 minutes and continues to repeat itself throughout the remaining of your sleep, each time lasting longer. 



The Benefits of Sleep

Sleep is without a doubt one of the most important factors to living healthy and happily; it is extremely beneficial for your overall health. Not only does sleep affect your cognitive function and brain directly, but it also plays a massive role in your mental state and of course, your physical state as well. When you get the recommended 7-8 hours of sleep a night your body is working to improve your concentration and memory, allowing you to feel sharper and more productive throughout the day. This also fights depression and lowers stress levels, helping you think clearly and positively. For athletes and those who exercise regularly, it is vital that your brain function and concentration is at it’s best so you can remain motivated and train at your peak physical performance.

As well as improving your brain function the correct amount of sleep also helps your immune system fight off sickness as well as improve weight loss, muscle repair and muscle growth. 



The Dangers of Sleep Deprivation 

Sleep deprivation is caused when your body isn’t getting the recommended hours of sleep needed for growth and repair. The effects of sleep deprivation are extremely dangerous, draining you mentally and placing your physical health at risk. Symptoms include memory loss, trouble with concentration, mood swings, a weakened immune system, risk of disease, risk of diabetes and high blood pressure. For athletes and people exercising regularly, it is also extremely unsafe as sleep deprivation releases chemicals signalling that you are off balance- making you uncoordinated and more likely to overeat and gain weight with your judgement impaired.  In addition to the physical effects, sleep deprivation has also been linked to anxiety and depression. During sleep deprivation, you are more susceptible to mood swings, hallucinations, impulsive behaviour and paranoia. Sleep deprivation is extremely dangerous for everyone; however, those exercising and training each day are placing themselves at a higher risk with lowered concentration and off balanced coordination.



5 Tips for a Good Night's Rest:  

  1. Reset your body clock 

Your body reacts to patterns and routines. When you go to sleep and wake up around the same time each day you are able to get into a routine and train your body to know when it’s time to sleep. In time you will be able to fall asleep easily and wake up without the use of an alarm - allowing your body to naturally fall asleep and wake up undisrupted. 

  1. Exercise 

Regular exercise helps relax the body and mind, allowing sleep to come peacefully after working out. Not only does this keep your body and immune system healthy but it keeps hormones balanced and releases endorphins so you wake up happy each day. Taking supplements during exercise throughout the day ensures your body is absorbing the correct nutrients for repair and can assist in wearing you out so by bedtime your body is exhausted from the day and sleep can come easily.

  1. Eat right  

Diets are extremely important when it comes to sleeping well - as is timing. It is wise to wait at least an hour after eating before going to bed. This gives time to allow your body to digest and will help you sleep comfortably without feeling full or bloated. We recommend multivitamins or a supplement such as Gut Right by ATP Science to ensure you are optimising your overall health and well-being. 

  1. Reduce your thoughts 

For some, it is difficult to switch off at bedtime. It’s quite the challenge trying to hush your mind from the stress of the day and the thoughts of tomorrow however overthinking and a “noisy mind” is a dangerous combination when it comes to sleeping. Meditation or other relaxing behaviours such as walking, running a warm bath or lighting a candle are the perfect addition to any bedtime regime to ensure a peaceful nights rest. 

  1. Fix your environment

At the end of the day, it all comes down to comfort. Choosing the right mattress, soft sheets and the correct colours within your bedroom all play an incredible role in ensuring you can sleep soundly at night. Research has shown that if your room contains natural lighting, soft colours and is reasonably cool in temperature, your mind can relax and sleep can follow. The addition of plants (such as Jasmine, Lavender or Aloe Vera), can also induce sleep with stress reducing and air cleansing qualities. If plants aren’t your thing there are also supplements specially made with key ingredients to induce sleep and enhance muscle repair for those finding it difficult and wanting to ensure muscle repair. A few of our favourites include Oxy Sleep by EHP Labs, Refuge by Outbreak and Coma by Kodiak.

We hope you enjoyed our E-Book, “Waking Up to the Importance of Sleep” and that it is has offered some sort of explanation as to why sleep is so incredibly important. Not only does sleep improve your cognitive function but it also plays a massive role in your mental clarity and physical performance. If you have been training for a while and are still yet to see any results then maybe it’s time to think about your sleeping pattern. Do yourself a favour and get a good night's rest.



About the Author

I’m Kayla and I’m a 21-year-old student working at Genesis.com.au. 

I work part-time with Genesis whilst studying full-time Graphic Design at Griffith University. My current role as a member of the marketing team at Genesis is like no job I’ve ever had before! The team here are so full of life and humour so much so that I actually enjoy coming to work. At the moment my role includes product uploads, interacting with social media, managing the back end of the website and marketing research but definitely isn’t limited to just those few.

In my time at Genesis I have learnt so much and have been inspired by so many people, I truly am grateful to feel so at home with such a great company and to be working towards a career I already know I love. During my spare time, you’ll find me either frantically catching up on my studies or ignoring all responsibilities at the beach.

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