Sleep and its role in healing
We have all heard our parents tell us to put our phones down, turn off the TV’s and go to sleep because it is important. But why is it important?
Sleep is crucial for the healing of injuries due to its impact on various processes that are essential for recovery. During sleep, the body undergoes repair and regeneration, which is vital for healing damaged tissues. Growth hormone, which plays a key role in tissue repair and muscle growth, is predominantly released during deep sleep. This hormone facilitates the repair of damaged cells, tissues, and muscles, accelerating the healing process.
During sleep, the body's inflammatory responses are regulated, helping to control and reduce inflammation, thus promoting faster healing. Sleep also enhances the immune system's functionality, making it more efficient at fighting off infections and supporting the overall healing process. A strong immune system is essential for preventing infections in wounds and ensuring a smooth recovery. Adequate sleep helps in pain management. Poor sleep can increase the perception of pain, making injuries feel worse and potentially slowing down the recovery process. Quality sleep helps in pain modulation, reducing discomfort and aiding in a more comfortable healing process.
Screens and blue light disrupt sleep because they interfere with the body's natural sleep-wake cycle, or circadian rhythm. Blue light, which is emitted by phones, tablets, computers, and TVs, suppresses the production of melatonin, a hormone that regulates sleep. Reduced melatonin levels make it harder to fall asleep and stay asleep. Screen use before bed can stimulate the brain, making it more difficult to relax and transition into a restful state. This disruption can lead to poor sleep quality and overall sleep deprivation.
Sleep. We have all heard our parents tell us to put our phones down, turn off the TV’s and go to sleep “because I said so.” But why is it important? When we sleep, we undergo:
Release of Growth Hormone for tissue repair
Increased immune system activity for regulating inflammation
Decreased cortisol and increased endorphins for reducing stress and pain response
Memory consolidation and procedural learning for acquiring new skills
Screens (the blue light exposure in particular) interfere with the body's natural sleep-wake cycle by suppressing the hormone melatonin, which regulates sleep. Lower melatonin levels make it harder to fall asleep and stay asleep. Think about turning off those phones, tablets, computers and TVs 30-60 minutes before bedtime. If you must use a device, consider a blue light filter. Try for the same bedtime every evening, in a cool, quiet and dark sleep environment, aiming for 7-9 hours of sleep per night (8-10 for teenagers).