Discover what is core sleep and how it can supercharge your mental and physical well-being!
Have you ever woken up feeling completely drained, even after what seemed like a full night’s sleep? The answer might lie in understanding the details of – what is core sleep.
What is Core Sleep?
Core sleep is a period of deep, restorative sleep that is vital for physical recovery and mental rejuvenation. It’s the most restful part of your sleep, essential for feeling refreshed and energized.
It includes the deep stages of sleep, particularly stages 3 and 4, known as slow-wave sleep, as well as REM (Rapid Eye Movement) sleep. These sleep phases aren’t just moments of unconscious rest—they are critical for your body’s repair and rejuvenation, as well as your brain’s processing of information.
Benefits of Core Sleep
1. Physical Repair and Recovery
During core sleep, your body goes into full recovery mode. Your muscles repair, tissues heal, and growth hormones are released.
These growth hormones are essential for muscle development and overall body recovery. If you’ve been physically active or stressed, this part of your sleep helps your body to bounce back and build strength.
During slow-wave sleep, the pituitary gland releases growth hormones, which is crucial for cellular repair.
According to Dr. Matthew Walker – “Deep sleep is like a natural spa for the brain and body, providing critical opportunities for healing and recovery that no other part of the day can offer” (from his book Why We Sleep).
If you’re someone who exercises regularly, missing out on this crucial phase of sleep can impair muscle recovery and overall performance.
2. Mental Rejuvenation
REM sleep, a significant part of core sleep, is where your brain undergoes essential mental rejuvenation. During this stage, your brain works on consolidating memories, regulating emotions, and solving problems.
Essentially, it’s when your brain makes sense of the day’s information and stores it for future use.
3. Hormonal Balance
Core sleep plays a huge role in regulating hormones, especially cortisol and insulin. Cortisol, known as the stress hormone, is responsible for managing your stress levels.
Proper sleep helps keep cortisol levels in check, ensuring you wake up feeling refreshed rather than stressed. Insulin, on the other hand, controls your blood sugar levels.
A well-balanced sleep cycle ensures that insulin sensitivity remains optimal, reducing the risk of developing conditions like diabetes.
“Chronic sleep deprivation can lead to increased cortisol production, disrupting your natural stress-response system,” says Dr. Michael Breus, a clinical psychologist and sleep expert.
4. Cellular Detox
During deep sleep, your body’s glymphatic system (a waste-clearance system for the brain) kicks into high gear, helping to flush out toxins and waste products that accumulate during waking hours.
This process is essential to brain health, as it reduces the risk of neurodegenerative diseases like Alzheimer’s.
Dr. Maiken Nedergaard, a renowned neuroscientist who has extensively studied the glymphatic system, notes: “During core sleep, brain cells shrink by up to 60%, creating space for the cerebrospinal fluid to flow more freely and wash out waste products like beta-amyloid, which are linked to Alzheimer’s.”
Without enough core sleep, these toxins can accumulate, potentially leading to cognitive decline over time.
How Much Core Sleep Do You Need?
Core sleep—comprising deep sleep (slow-wave sleep) and REM sleep—varies slightly for each person, but the average adult requires 7 to 9 hours of total sleep per night.
Out of this, 1.5 to 2 hours is dedicated to deep sleep, while REM sleep usually takes up 1 to 2 hours. These stages are essential for both your physical and mental well-being.
If you consistently get less than the recommended amount of core sleep, your body will struggle to repair itself, and your cognitive functions will start to suffer.
How to Get the Best Core Sleep?
1. Create a Sleep Routine
Consistency is key to good sleep. By going to bed and waking up at the same time every day, even on weekends, you train your body to follow its natural circadian rhythm.
Your internal clock thrives on routine, and this regularity makes it easier for you to fall asleep and wake up feeling refreshed.
2. Optimize Your Sleep Environment
The environment in which you sleep plays a critical role in how well you rest. A dark, quiet, and cool room creates the optimal setting for deep sleep.
Darkness is essential because it triggers melatonin production, while a quiet room ensures there are no sudden noises that can wake you up.
Keeping the room cool—between 60 to 67°F (15 to 20°C)—is ideal because your body’s temperature naturally drops during sleep.
Avoiding screens before bed is another crucial tip. Blue light from phones, tablets, and laptops can suppress melatonin production, making it harder for you to fall asleep.
3. Wind Down Before Bed
Your brain needs time to shift from the active mode of the day to a relaxed state before bed. A bedtime routine that includes calming activities such as reading, meditation, or taking a warm bath can signal your brain that it’s time to wind down.
By doing these activities consistently, you create a habit that makes falling asleep easier.
4. Limit Caffeine and Heavy Meals
Caffeine is a known stimulant that can linger in your system for hours, preventing you from falling into deep sleep stages.
Similarly, consuming large meals close to bedtime can trigger indigestion or acid reflux, disrupting your sleep.
Ideally, you should avoid caffeine after midday and finish any large meals at least 2-3 hours before going to bed.
For men, it is important to avoid foods that kill testosterone before going to bed.
5. Stay Active
Regular physical activity promotes better sleep by reducing stress and anxiety, regulating your internal clock, and making it easier to enter deep sleep.
Exercise helps tire the body in a healthy way, making sleep more restorative. However, it’s important not to exercise vigorously too close to bedtime, as it can increase adrenaline levels and elevate your body temperature, making it harder to fall asleep.
Now that you have understood what is core sleep and the benefits of it, you can see why prioritizing it is essential. By ensuring you get enough of this vital sleep, you’re not just improving your daily performance but also safeguarding your long-term health.
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