THE SCIENCE OF SLEEP…

& HOW WE GET MORE OF IT

By Jennica Anusua

Primary evidence that good sleep is critical: try not getting any for a while. If you know, you know.

Our hustle culture often promotes working long hours, dragging ourselves from place to place, and that perpetual motion can even glorify being exhausted. But sleep is so much more valuable than noticing when you’re being deprived of it. In fact, sleep makes up one quarter to one third of our lifespan (perhaps those hustlers are looking at a mere quarter). So what is really behind the science of sleep, and what would life look and feel like if we were well rested? 

Prior to the 1950s, people believed that sleep was a time when the brain and body became dormant - waiting for the next period of wakefulness. A few centuries before that the trend was for “second sleep” – that’s when people would go to bed, sleep a few hours, wake up and get active, and then get back to sleep. (That active intermission between sleep sessions is also when babies were made, but let’s not digress.)

Now, modern science and research prove that sleep is a period of immense brain activity that is linked to our overall quality of life. When you are asleep, your brain cycles rapidly through two different types of sleep: REM (rapid eye movement) sleep and non-REM sleep.

When people don’t get good rest and sleep, it impacts brain plasticity

When you first fall asleep, you enter into non-REM sleep. This cycle has four stages starting with falling asleep, light sleep and then deep sleep. During light sleep your body temperature begins to drop and your heart and breathing rate regulate and slow. These stages are important for learning and memory and are recently understood to be the more restful and restorative phases of sleep. During REM sleep the brain waves are similar to wakefulness, and the body becomes temporarily paralyzed while dreaming. You cycle through non-REM and REM three to four times a night. 

The two main processes that regulate sleep are circadian rhythms and sleep drive. These are tied to light cues, melatonin production and the body’s need or craving for rest. Your body craves sleep, much like it craves food. Unlike when you are hungry, however, your body can and will put you to sleep when it needs rest. So even if you feel that you are doing “okay” with little sleep, your body may feel otherwise, and will begin to shut down when it needs to - no matter where you are. 

When people don’t get good rest and sleep, it impacts brain plasticity - the brain’s ability to adapt to new information or input. When we don’t get enough sleep we cannot process what we learned during the day and we may have trouble remembering it in the future. Researchers also show that sleep is vital for brain cleaning - removal of waste cells in the brain. 

Importantly, sleep is vital when fending off depression, anxiety, seizures, high blood pressure and migraines. Immunity can be compromised, and metabolism is negatively impacted with insufficient sleep. Even one night of missed sleep can create a prediabetic state for someone who is otherwise healthy.  

Suggestion for Improving Sleep Quality & Quantity

Reduce blue light exposure at night, and increase bright light exposure during the day..  

This sounds repetitive and obvious, but it is so important to think about light and the way it impacts your circadian rhythm as we sleep. Natural light helps to keep this rhythm healthy and regulates hormone productions (both are so integral to health) and energy levels. The concept also applies at night. When you look at bright light at night, your brain thinks it might be daytime and will reduce melatonin and think you need more energy. To reduce blue light exposure you can wear blue light blockers, download an app like f.lux to block blue light on your computer, or one for your phone, and stop watching tv or look at your phone two hours before bedtime. 

Stop caffeine consumption earlier in the day. 

Caffeine can stay elevated in your blood for 6-8 hours, meaning it is best to stop drinking caffeine after 4 pm. Some of us have acclimated to a steady stream of energy drinks, coffee, and tea. You know yourself best, but to really get your body to relax it’s best to minimize caffeine.

Reduce irregular or long naps and try to regulate sleep and wake times. 

Long daytime naps can confuse your internal clock, researchers say, while napping for 30 minutes or less can improve brain function. Being consistent with sleep and wake times is vital to the circadian rhythm and body functions.

Take supplements and don’t eat large meals before sleeping. 

Supplements can absolutely help you sleep, especially if your body is reliant on caffeine or needs some support in relaxing. Common supplements include melatonin, ginkgo biloba, glycine, valerian root, magnesium, l-theanine and lavender. For more specific data about how much and how to try each of these check out this link. 

Eating large meals before sleep messes with your body’s natural release of human growth hormone (HGH) and melatonin. Meals at least four hours before bedtime can help your body get effective rest. 

Exercise regularly. 

Exercise is proven to be one of the best empirically supported ways to improve your health and your sleep. Working out reduces insomnia and enhances all aspects of sleep. One study showed that exercise nearly halved the time it took for participants to fall asleep, while providing more minutes of restful sleep at night (up to 41 minutes!). Exercise has also shown reduced time to sleep, decreased wakefulness at night, and reduced symptoms of anxiety for people with insomnia. 

Optimize your sleeping environment. 

This is vital for sleep, but also for overall well-being: make your room and home your sanctuary. This also allows you to relax, find physical space that feels safe and process your day. Make sure sounds, lights, and your sleeping environment (bed, especially) are all the right temperature and, importantly, that everything feels comfy! 

List is not exhaustive; these are proven starting points for improving your sleep quality/quantity. 

Remember, sleep is vital to overall health and cognitive function. With quality rest you are well on your way to being the best version of yourself.