What is Core Sleep and How To Use Ocean Sounds for Sleep?
Core sleep is our deepest part of our sleep cycles, that allow for our body to process and heal itself. In this article we explore optimal sleep, what compromises this, and different ways we can improve our sleep to include ocean sounds for deeper sleep.
Sleep, Rest and Society
Sleep and rest are often treated as a luxury rather than a necessity in today’s fast-paced society. We live in a society that celebrates doing and achieving more, leaving many, especially parents in a state of sleep deprivation. I had hoped that 2020 was going to be a turning point in this pattern, but we still have a long ways to go in making a choice to get off the treadmill to just BE.
Have you heard of ‘constructive rest’? Even that suggests we need to be doing something in our rest! So let's begin exploring core sleep and how using ocean sounds can enhance our wellbeing.
Why We Need Sleep and Rest
Any parent knows how valuable sleep is, and sleep deprivation impacts us physically, emotionally, socially, and cognitively. When we rest or sleep we give our nervous system an opportunity to go into a parasympathetic state, which offers numerous benefits as you will see below. When young children don't nap or get the rest they need, we also see behaviour issues. When we take time to rest and just be, we not only improve our health, but we're also able to be more in the moment, creative, and productive. This is why time to be 'bored' is important for children's creative potential. Look at some of the tech companies that have elaborate rest areas!
Here are just a few reasons why sleep and rest are essential to our wellbeing:
Physical Need for Sleep
Human Growth hormone is produced to help us heal and children to grow
Our blood pressure and cortisol (stress hormone) decrease, and our gut is able to heal (it requires about 8 hours a night to detox)
Cytokines (protein) are also release in our immune system to help us fight infections, inflammation, and trauma
When we rest we are more coordinated
With rest we have more energy and health to enjoy our passions!
Emotional Need for Sleep
We need rest to process information in Theta and Delta states (you can read my Brainwave post for more information)
When we rest we are better able to manage our emotions, stress, and impulses
With rest we can be more empathetic, understanding of others, and communicate more clearly for better relationships
Our nervous system needs time to relax in the parasympathetic state to reset, rather than being constantly ‘on’ contributing to depletion, anxiety, depression, burnout, and chronic illnesses
Cognitive Need for Sleep
When we rest we have the chance to process information and events
Sleep is when we create memories (also for learning)!
We need rest to be able to focus, learn, be creative, think holistically, problem-solve, and make healthy decisions (all of which are important skills children are learning)
Understanding Core Sleep
Core sleep is a concept that suggests the most critical part of sleep happens during the early stages of the night, specifically within the first four to six hours. During core sleep, we experience crucial physiological processes that help with recovery and rejuvenation, primarily in the deep sleep stages (slow-wave sleep) and REM (Rapid Eye Movement). This period of sleep is when the body undergoes the most significant repair, immune system activation, and emotional regulation.
So what actually happens when we rest? I’m going to explain this in reference Brainwaves (you can read more on about brainwaves here):
Beta
This is where most adults and adolescents spend the majority of their days – in an active, ‘doing’ state. In Beta we are typically in our sympathetic state - activated and associated with fight and flight. Too much time in this state leads to elevated cortisol levels, ultimately leading to anxiety, depression (depletion), chronic illnesses, and burnout (adrenal fatigue).
Alpha
This is associated with calm activity, the parasympathetic state, the ability to absorb information and be creative. At this stage our body may be beginning to relax – our heartbeat, breath and eye movements slow down while our muscles relax. This is why we want to have a nice bedtime ritual to really allow our bodies the chance to slow down and prepare for a restful sleep.
Theta
Here we are in a parasympathetic state, with our breath, heart rate, and eye movements slowing even more, and muscles becoming more relaxed. We come into this state during meditation, healing sessions, and naturally upon waking and falling asleep. Theta is associated with the first two stages of our sleep cycle, and children under 7 spend a good portion of their day here.
Delta
In this stage we are in deep sleep and REM occurs, repairing, while our bodies become immobilized. This is when human growth hormone and cytokines are being released, and our busy thalamus stops filtering external stimuli, allowing us to integrate experiences with other parts of our brain, resulting in memories. At this stage our Amygdala, which processes emotions, becomes more active which is why we can have very strong feelings in our dreams.
Gamma
I personally liken this to being in Theta and Alpha at the same time – we are highly conscious and everything flows through us with incredible ease. It’s as if we are in a deeply meditative state while being awake and functioning in our daily lives. This is where pure potential lies.
So How Much Sleep Do You Need?
We are all different, but like a computer or phone, when you are on all the time…what happens? That’s right, the battery needs to recharge. And when you have lots of windows open? It needs to re-charge more frequently. This is akin to multi-tasking, which is a micro-stress and if it's a chronic way of being, you will likely burnout and experience other health concerns. Studies have linked insufficient sleep with poor cognitive performance, behavioural challenges, obesity, anxiety, and depression. In children, this can have a lasting impact on our performance, social development, and future potential.So how much sleep do we need?
As an adult we need 7-9 hours a night
Teenagers need 8-10 hours
School-aged children 9-12 hours (Cleveland Clinic)
Preschool-aged children need 10-13 hours (Raising Children)
Children 1-2 years need 11-14 hours (Sleep Foundation)
Babies 4-11 months need 12-15 hours and infants (0-3 months) require 14-17 hours
Did you know babies get their melatonin from Mom’s milk to help them establish a rhythm until they are about 4 months?
"Innsaei: The power of intuition, the sea within." Iceland
The Power of Ocean Sounds for Sleep
Ocean sounds for sleep have gained popularity as one of the many tools to facilitate better rest. These sounds mimic the soothing, rhythmic patterns of natural environments, such as waves crashing gently on the shore, which can have a calming effect on the nervous system. But why are ocean sounds particularly effective?
First, ocean sounds create a form of white noise that helps mask disruptive background noises that might wake someone up in the middle of the night. Second, the constant, repetitive nature of ocean sounds helps lull the brain into a more relaxed state. This can aid in reducing stress, lowering heart rates, and shifting brain waves from active Beta waves to more relaxed Alpha or even Theta waves.
Ocean sounds and other natural soundscapes have been shown to counteract the fight-or-flight (sympathetic nervous system) responses that can come from stress, anxiety, or even the overstimulation that many parents feel after a long day of caring for their families.
How Can You Improve Core Sleep?
Our circadian rhythm helps promote an optimal balance between sleep and wakefulness using daylight and temperature cues. For many, this has been disrupted with blue light from electronics, stimulants, lack of physical activity, not enough natural daylight, and even melatonin replacement signalling to our pineal gland to produce less.
Here are some practical tips to improve your sleep, health, and wellbeing:
Prioritize Core Sleep: Aim for at least 4-6 hours of uninterrupted sleep during the night. If that’s all you can get, focus on quality over quantity. Utilize naps to supplement your rest if needed.
Create a Bedtime Routine: Establish a pre-sleep routine that signals to your body that it’s time to wind down. This could include listening to ocean sounds, taking a warm bath, or practicing mindfulness or breathing exercises. We explore many practices in our Restful Sleep Course.
Use Natural Sounds: Invest in a sound machine or an app that plays ocean sounds or other soothing soundscapes. These sounds can mask disturbances and help your brain relax into deeper sleep cycles.
Limit Screen Time: The blue light from phones, tablets, and TVs can disrupt melatonin production, making it harder to fall asleep. Turn off electronics at least an hour before bed, or use blue light filters if that’s not possible.
During the Day: Be sure to get sufficient exercise and natural light throughout the day. We were designed to be active beings! I also recommend avoiding stimulants after noon.
Ask for Help: If possible, share nighttime duties with your partner or a family member. Taking turns on night shifts can give each parent the opportunity to achieve core sleep on alternating nights.
Tips for Improved Core Sleep for Children
Many children I’ve taught or work with are over-whelmed, over-stimulated, and have high levels of anxiety, which makes it challenging to unwind and get quality core sleep. It can also contribute to nightmares. While naps or quiet time with minimal stimulation are critical, getting the timing right is important so that it does not disrupt night time core sleep. Here are some suggestions to help children incorporate more rest into their day:
Create a ‘safe’ space they can retreat to when they need rest or personal space
Ensure sleeping spaces are dark and cool - this goes for adults too!
Have a regular nap or quiet time routine, especially for children under 5 years
Play ocean sounds for sleep to help ‘bring down’ the energy
Explore a simple meditation or breath practice with your child - we have lots in the App!
Want to Learn More!
Restful Sleep Course – learn how to reset your circadian rhythm, ease anxiety and more!
Deep Sleep Music blog post
My sleep playlist on Spotify
