The Science, Shortage, and Solutions for high quality sleep
What is the most important pillar of wellness? Sleep, we spend almost a third of our lives sleeping for good reason. Sleep is the foundation of health and wellness, although millions globally—and particularly in the UAE—struggle to get enough quality rest. Sleep optimisation isn’t just a trending topic; it is a scientifically-backed approach to achieving better physical, mental, and emotional health. By understanding the biological factors of sleep, the consequences of sleep deprivation, and innovative tools like Non-Sleep Deep Relaxation (NSDR) and yoga nidra, we can take meaningful steps toward a healthier lifestyle.
The Biology Behind Sleep
Sleep is regulated by two critical biological systems: the circadian rhythm and the homeostatic sleep drive. The circadian rhythm, is our internal body clock, which responds to environmental cues like light and darkness. This rhythm dictates when we feel awake and when we feel sleepy. Disruptions to this system, such as irregular sleep schedules, shift work or exposure to blue light from screens, can throw off this balance.
The homeostatic sleep drive, on the other hand, is based on the accumulation of adenosine, a chemical in the brain that builds up during wakefulness and signals the body to sleep. Caffeine works by blocking adenosine receptors, delaying the sensation of sleepiness. The nervous system plays a critical role here too, when the sympathetic nervous system is on full alert high rate increases, caused by stress, we are unable to rest or relax, imagine trying to sleep with an imminent threat on your survival- this system kicks into gear in order to stave off sleep and address the stressor. Relaxation techniques lowers stress levels and activates the parasympathetic nervous system. It has been shown to improve focus, memory, and emotional regulation, while also reducing the sleep debt accumulated from poor rest. We have coached many clients who suffer from chronic stress and thereby chronic sleep deprivation into ways to regulate stress levels to achieve optimal sleep each night.
Sleep Deprivation in the UAE
Studies reveal that sleep deprivation is a growing concern in the UAE. A 2021 survey conducted by global analytics firm YouGov found that 90% of UAE residents struggle with sleep issues, citing factors like stress, long working hours, and excessive screen time. The 24/7 lifestyle, compounded by high caffeine consumption and late-night social activities, disrupts natural sleep patterns.
Sleep deprivation has far-reaching effects which is why it’s the primary pillar of wellness, if affects metabolism and obesity- despite eating right and exercising without adequate sleep it is hard to lose weight which thereby increases the risk of obesity, diabetes and heart disease.
The Role of Non-Sleep Deep Relaxation (NSDR)
Non-Sleep Deep Relaxation (NSDR) is an emerging technique that offers a powerful solution for those struggling with sleep. Coined by Dr. Andrew Huberman, a neuroscientist at Stanford University, NSDR involves practices like yoga nidra and guided meditation to achieve a deeply restorative state similar to sleep.
Sleep is also divided into stages: light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. Deep sleep is crucial for physical recovery and repair and restores the immune system function, while REM sleep supports memory consolidation and emotional regulation. We have seen most clients who suffer from a sleep deficit suffer from fatigue, brain fog and irritability.
For busy professionals, NSDR can be a game-changer, coined by Andrew Huberman a professor from Standford University, it mimics alpha brain waves that are akin to deep sleep providing for a highly restorative quick impact practice. Neelam guides a restful 10-20 minute session can help relax the body and mind, making it easier to fall asleep at night or even provide a quick refresh during the day.
Tips to Optimise Your Sleep
- Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
- Limit screen time: Avoid blue light exposure 1-2 hours before bedtime.
- Create a comfortable sleep environment: Keep your room cool, dark, and quiet.
- Practice NSDR: Use guided meditation apps or yoga nidra sessions to promote relaxation.
- Avoid caffeine and heavy meals: Especially in the late afternoon or evening.
Conclusion
How does sleep affect my work performance? Sleep is a vital ingredient to success, when you haven’t slept well you are more likely to experience fatigue which lowers productivity, you become emotionally more reactive and this can cause strained relations in the office, furthermore decreased cognitive functioning makes you more prone to errors. Sleep optimisation is essential for overall well-being, particularly in high-pressure environments like Dubai and Abu Dhabi. By understanding the science of sleep and leveraging tools like NSDR, you can improve your rest, enhance productivity, and protect your health. The best way to ensure you function well tomorrow is to prioritise your sleep tonight.
If you are facing sleepless nights please contact us and we can arrange personalised coaching for you to achieve your wellness goals.