Deep Sleep is the Key to Emotional Resilience
Deep Sleep is the Key to Emotional Resilience
“Resilience” is the scientific term for our body’s ability to rapidly return to normal, physically and emotionally, after a stressful event.
The Big Q; How do I increase REM sleep, the deepest part of your sleep cycle?
The Big A: This is a Catch-22 for many, as it involves reducing stress during the day and making sure one gets enough total hours of sleep in the 1st place.
That means consistently getting the recommended 8 hours of sleep every night, which in turn means getting in bed at a decent hour and not burning the Midnight Oil.
Some of the most important, but frequently overlooked factors that can have a significant impact on sleep are your nighttime exposure to the following:
Electronic screens. Avoid using electronic media for at least an hour or more before bedtime, as the blue light emitted from these devices (including TVs) inhibit melatonin production. Melatonin not only regulates your sleep-waking cycle; it’s also a powerful antioxidant, and low levels have been repeatedly linked to an increased risk of cancer.
The research is quite clear that people who use smartphones and computers, especially in the evening but also during the daytime, are more likely to report insomnia. A study in Y 2018 revealed that people exposed to cellphone radiation for 3 hours before bedtime had more trouble falling asleep and staying in a deep sleep.
Excessive light. Exposure to light at night interrupts your circadian clock and melatonin level, both of which play a role in how deeply you sleep and how well-rested you feel the next day. LEDs and fluorescent lights are particularly troublesome because the blue light peaks are not balanced by red and near-infrared. Incandescent lights are safer, as they emit red and near-infrared wavelengths and very few blue wavelengths.
Once i in bed, even very dim light such as that from a nightlight or alarm clock can have a detrimental effect on our sleep quality and quantity, and can negatively affect your cognition the next day, so make the bedroom as dark as possible using blackout shades or an eye mask.
Electromagnetic fields (EMFs) from electric wiring in your bedroom walls also negatively affect sleep by disrupting cellular communication and impairing melatonin secretion. EMFs also harm our mitochondria by producing oxidative damage, and have been linked to neuronal changes that affect memory and the ability to learn.
Fortunately, we can remediate it by turning off the circuit breaker to bedroom before going to sleep.
Microwave radiation from cellphones, cordless phones, Wi-Fi routers, baby monitors, smart meters and more, which have the ability to cause significant cellular and DNA damage, and thereby accelerating the aging process.
By elevating voltage-gated calcium channels in the membranes of your cells, EMFs and microwaves have been shown to produce a variety of neuropsychiatric effects, including sleeplessness, anxiety, depression and dementia.
Always turn off your Wi-Fi and cellphones at night.
Resilience is improved via Focused Breathing
Focused breathing techniques are another way to enhance our emotional resilience, as it teaches us to notice internal stress signals and cues from the body.
Lori Haase, clinical professor of psychiatry at the University of California, San Diego, who led the experiment on elite adventure athletes and special forces soldiers, suggests quietly paying attention to our breathing without otherwise reacting.
Over time, Professor Hasse says, this exercise should “teach you to have a change in breathing when anxious but be less attached to that reaction, which may help to improve reaction in a stressful situation.”
In a nut shell
Sit up straight and place the tip of your tongue up against the roof of your mouth. Keep it there through the breathing process of 10 deep breaths through the nose. Begin by breathing in through your nose to the count of four. Hold your breath to the count of seven. Exhale through your mouth to the count of 8 blowing out making “woosh” sound that you can hear.
Do this often enough and it becomes automatic.
I learned to do this a long time ago, everyone should learn it, it is life changing, as it eliminates stress, anxiety, worries and concerns.
There are many breathing techniques, all of which can help one get in touch with the body and soothe the mind and with no Rx drugs.
Of course eat Real food!
If you have serious or deep-seated emotional problems, experts recommend seeing an experienced therapist, as there is a Key art to the process that requires a high level of sophistication ot successfully treat this problem.
Eat healthy, Be healthy, Live lively.