Counselor Toolbox Podcast with DocSnipes The Science of Sleep Holistic Cognitive Behavioral Strategies
Mar 23, 2023
Discover what quality sleep truly means, including key metrics like sleep duration and latency. Uncover the physical and cognitive dangers of sleep deprivation, from fatigue to increased inflammation. Learn 20 holistic strategies to enhance your sleep, such as creating bedtime rituals and managing light exposure. Dive into relaxation techniques like journaling and guided imagery to calm your mind. Finally, get tips on optimizing your sleep environment for the best rest possible.
AI Snips
Chapters
Transcript
Episode notes
What Defines Quality Sleep
- Quality sleep is restorative and for most adults means seven to nine hours nightly with efficient sleep onset and minimal awakenings.
- Falling asleep <10 minutes suggests deprivation while >20 minutes suggests circadian or other problems.
Sleep Loss Drives Systemic Inflammation
- Chronic sleep loss triggers inflammation, HPA-axis activation, and reduced vagal tone which together worsen health.
- This process increases cardiovascular risk, obesity, diabetes, immune impairment, and slows muscle repair.
Subjective Adaptation Masks Damage
- People often adapt subjectively to chronic sleep loss even as neurocognitive deficits accumulate silently.
- Feeling 'used to' less sleep doesn't mean your memory, attention, or brain health are preserved.