Sleep

We understand that the pace of modern life can barely give you enough time to stop and rest. Throw children in the mix and you’re guaranteed to be sleep deprived for the first couple of years of their lives. This makes the idea of getting quality nights sleep, on a regular basis, an absolute dream.

As we learn more about sleep, it becomes obvious that this is a vital time to ‘reset’ your mental and physical health. It is easy to be fooled into believing that sleeping is a very passive event. The truth is, that our brainwave activity is more pronounced during some stages of sleep than when we are awake.

Not only is it important for only your brain function and performance for the day ahead, but for exercise performance, recovery, weight management, mood and overall health.

General advice specifies that we should be getting about 7-9 hours sleep a day. This means that we are awake for 15-17 hours. Our natural internal clock does not keep exact time. In fact, on average, it lags about 30 minutes a day. Environmental cues help us stay on time by resetting our clocks each day. Sunlight is the best reference point for our system to use to calibrate. Melatonin is a chemical, which communicates to the system when it is daytime v night-time, and when it is time to go to sleep. Light in the eyes inhibits melatonin. As dusk begins to rise, inhibition is reduced, and melatonin levels increase. It rises and peaks around the time we go to sleep.

Another important chemical involved in sleep regulation is adenosine. From the moment you wake up, adenosine is building up in our brain. The longer that we are awake, the more that it builds up. Adenosine is built up as neurons work and with robust energy, adenosine is a by-product that is produced. The more it builds up, the sleepier we get and sleep pressure increases. Adenosine works by dialing up the receptors that promote sleepiness and dialing down the receptors which stimulate wakefulness. Serotonin is also in higher levels in our brain during waking hours and slowly reduces during the first stages of sleep. As you enter a sleep stage call REM, serotonin is shut off.

Our environment therefore helps determine our sleep patterns and periods of wakefulness. In addition to light, temperature, food timing and our daily routines can also help our system develop these regular rhythms. In order to develop consistent sleep patterns, we should aim to get light in your eyes in the early part of the day and at for least 30-40 minutes throughout the day. This becomes an important cue, which helps regulate melatonin levels. In a natural environment, melatonin would increase as the light goes down at the end of the day. We can prevent this natural process by operating in artificial light after the sun goes down.

Temperature is an important element in sleep. Typically, as the sun goes down, temperature also reduces. We drop by 1 degree in temperature when we sleep, so it is easier to go to sleep in a colder room than a hotter one. Both exercise and activity are great cues for circadian rhythm alignment. Being active during the day, both brain and body will promote increased adenosine levels so that we will feel sleepy by the end of the day. Usually, we begin to slow down our activity towards the end of the day, which is another cue for your system that we are winding down. Regular mealtimes and the choosing foods that meet the needs for the time of day are also important reference points for your system.

By understanding the role of these natural chemicals and the affect they have on our sleep, we can become better aware of how our environment influences our sleep patterns.

Here is a summary of our top tips to encourage a good night’s sleep –

o   Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends and holidays.

o   Create a bedtime routine: Develop a relaxing routine before bed that helps you wind down, such as taking a warm bath, reading a book, or practicing meditation.

o   Create a comfortable sleep environment: Make sure your bedroom is cool, quiet, and dark. Invest in a comfortable mattress, pillows, and bedding.

o   Limit daytime naps: If you take daytime naps, keep them short (20-30 minutes) and avoid napping late in the day.

o   Limit caffeine and alcohol consumption: Avoid consuming caffeine and alcohol in the hours leading up to bedtime, as they can interfere with your sleep.

o   Exercise regularly: Regular exercise can help improve sleep quality, but avoid exercising too close to bedtime, as it can have a stimulating effect.

o   Manage stress: Find ways to manage stress and anxiety throughout the day, such as through exercise, meditation, or deep breathing.

o   Avoid using electronic devices before bed: The blue light emitted by electronic devices can disrupt your sleep, so avoid using them in the hours leading up to bedtime. They can also have a stimulating effect on your brain.

o   Avoid heavy meals before bedtime: Large, heavy meals before bedtime can make it difficult to fall asleep and can also cause indigestion and discomfort.

Myths and facts about sleep –

Myth - Your body gets used to lack of sleep.

Fact - A lack of sleep takes a toll on your brain and body.

Myth - How long you sleep is all that matters.

Fact - Sleep quality is a crucial factor to getting a good nights sleep.

Myth - If you are having trouble falling asleep, stay in bed until you can.

Fact - Experts recommend getting out of bed if you have spent 20 minutes trying to fall asleep.

Myth - Alcohol improves quality of sleep.

Fact - Sleep quality declines after drinking alcohol.

Myth - A warm bedroom temperature is best for sleeping.

Fact - Most people sleep best in a bedroom around 18 – 20 degrees celsius.

Myth - Sleeping with a light on is harmless.

Fact - It is best to sleep in a room that is as dark as possible.

Myth - Napping makes up for lack of nighttime sleep.

Fact - Naps are not a good substitute for quality sleep at night.