By Mike DuBose
In preparation for this series of articles, we examined the latest findings from the leading universities and medical schools studying this essential biological function. For most of my life, I was fortunate to sleep soundly. That changed following open-heart surgery for an aneurysm 15 years ago. After the procedure, I faced a series of difficult side effects—one of the most frustrating was insomnia. As a result, we spent years researching sleep disorders and how they affect staggering numbers of people. Surveys conducted by the CDC and medical schools have determined 70 million Americans struggle with sleep disturbances and women suffer more than men. Young adults aged 18–24 are surprisingly the most affected group—1 in 4 report sleeplessness every night. I found it difficult to fall asleep, stay asleep, and wake feeling rested. If you’ve ever spent hours tossing and turning in bed, or watching the sun rise with little to no sleep, you know how powerless and miserable insomnia can feel. Without adequate sleep, everything in life becomes harder: decision-making, mood control, memory, productivity, and physical health. It was a long, exhausting journey trying to reclaim peaceful rest, experimenting with countless remedies—taking numerous sleep medications, being hypnotized, pursuing acupuncture, seeking guidance from different medical doctors and sleep experts, and participating in sleep studies. Thankfully, after years of persistent research, I found a regimen that works for me. Today, I’m blessed to experience 7–8 hours of sleep most nights—the recommended amount for seniors.
Despite how sleep appears as a passive state, it’s an intensely active process where the body and brain perform critical maintenance tasks during the night. According to the Cleveland Clinic, sleep is “a vital, complex biological process that allows our bodies and minds to rest, repair, and rejuvenate” which: 1—Clears away waste products and toxins, some of which are linked to neurological diseases like Alzheimer’s. 2—Transfers short-term memories to long-term storage and discards irrelevant information. 3—Regulates hormones, like melatonin, which promote sleepiness, and lower the stress hormone cortisol which awakens us. 4—Repairs and grows muscle, organ, and cell tissues. 5—Boosts immune systems that fight off infections, diseases, and illnesses. 6—Improves creativity and problem-solving, often works on unresolved issues and may present solutions when you wake. 7—Regulates emotions and helps manage anxiety and depression. 8—Reorganizes and resets brain circuits to function more effectively.
Our rest follows a cycle regulated by circadian rhythm, the body’s internal clock that operates on a 24-hour schedule influenced by light, activity, and lifestyle. Crossing time zones, shift work, or screen exposure late at night can lead to sleep disturbances, jet lag, and fatigue.
Your body experiences four stages of sleep, cycling through them several times: Stage 1—This brief phase lasts 15 minutes or less, where you’re floating along, muscles relax, and heart rate slows. You’re still somewhat aware of your environment and can easily be awakened. This is often the most difficult stage for insomniacs to enter, particularly when stress or medications are involved. Stage 2—Your body temperature drops, and brain activity decreases, while producing brief bursts of energy which protects being awakened. This phase accounts for half of our total sleep time. Stage 3—During deep sleep, your body is hard at work repairing tissues, strengthening immune systems, and releasing hormones which account for 25% of an adult’s total sleep. Children and teens need more of this stage for growth. If someone is awakened during this phase, they often feel disoriented or groggy. Stage 4—Dreaming begins where your eyes are rapidly moving (REM), and your brain becomes highly active, while your muscles are paralyzed to prevent you from acting out your dreams. REM sleep helps process emotional experiences, consolidates memory, and sharpens learning and creativity. Frequently, my curious brain assembles crazy, but believable dreams laced with my past and mixed with current events as it trashes intellectual waste.
Sometimes, your brain attempts to solve problems unconsciously and through dreams—that’s why people’s advice on major decisions “sleep on it” carries scientific weight. I’ve personally experienced this phenomenon when wrestling with major issues, threats, or challenges. I often wake up in the middle of the night with my mind racing. It’s as though my brain is independently trying to “solve” a pending issue, running simulations or rehearsing conversations and events. While it may appear humorous, I talk to my mind when I awaken trying to convince it, “This can wait until morning!” Sometimes my pleading works—other times, my brain insists on working overtime, keeping me up as an unwanted victim!
When we don’t get enough restorative sleep, chronic sleep deprivation increases risks of heart and other diseases, stroke, diabetes, depression, anxiety, and obesity. Insomnia can weaken your immune defenses (which invites diseases), impair memory, shorten attention span, and reduce our ability to manage stress. In short, poor sleep can rob us of our mental and physical health, productivity, and joy. Unfortunately, many accept insomnia as part of life, or inaccurately believe they need only a few hours of sleep each night.
Sleep is one of the most important—and underappreciated—aspects of health and wellness. A good night’s sleep is one of the best medicines available! It’s more than just resting; it’s a biological mystery, created by God, which renews our minds, bodies, and spirits. While each person’s sleep journey is unique, it’s worth committing time and effort into investigating and reclaiming healthy sleep—and the benefits are life-changing!
Mike DuBose voluntarily writes for five newspapers as part of his life purpose: “Creating opportunities to improve lives.” Visit his nonprofit website www.mikedubose.com to subscribe to his monthly articles or “Daily Thoughts.” The site features 100+ published pieces on topics ranging from health topics with Surb Guram, MD; Allison Cashman, MD; and David Hurst, DMV; and personal improvement to travel and business. Readers can also download free copies of his books, including “The Art of Building Great Businesses.”
