It can be absurd to think that at your most productive state, your body is paralyzed. This is the exact mechanism in of one the stages of the sleep cycle, Rapid Eye Movement (REM) sleep. With sleep being one of the most vital functions of the body, it is no wonder health professionals emphasize the importance of a good night’s rest. Habitual quality sleep is linked to a multitude of benefits including reduced stress/cortisol levels, desirable hormonal profiles, increased mood, stable blood sugar, improved cognition, and is used as a preventative measure for many diseases. In addition, sleepless nights have a cyclical effect on certain psychological disorders such as anxiety – anxiety prevents sleep, then in turn, sleep worsens anxiety symptoms – a distressing cycle to get locked in. Moreover, quality sleep has been linked to memory consolidation. This term refers to stabilizing a short-term memory by converting it to a long lasting memory via several activities occurring at the local synaptic level. These molecular processes take place during rest, resulting in increased memory recall, and other cognitive improvements. In one study, participants were required to perform three different asks: a visual discrimination test, a motor sequence test, and a motor adaption test. The results showed that increase in overnight performance on these tests relates to amount of sleep, especially in certain stages of sleep. In addition, participants performed better on the tasks after a night of rest compared to being awake for an equivalent time. Unfortunately, over 30% of Canadians are suffering the consequences of various sleep disorders. So, lets understand the mechanisms behind sleep, and use this information to improve our own sleep!
As we wind down for the night, there is an increase in activity of sleep-promoting neurons in the brain while neurotransmitters that promote arousal are dampened. An important neurotransmitter for muscle relaxation, sedation, sleep, anxiety and ADHD reduction is GABA. There are many neurotransmitters and hormones that regulate sleep (acetylcholine, cortisol, serotonin, dopamine, etc.), thus a disruption in any of them can quickly impact our rest. Alcohol and drugs interfere with these neurotransmitters; therefore, it is usually recommended to avoid the use of them if you are experiencing sleep loss. Drugs classified under “Uppers” and stimulants (caffeine) are the main ones to avoid as they begin to excite the brain, disrupting the role of GABA and sleep-inducing neurons.
Furthermore, the body has internal cues that regulate your sleep requirements. The first mechanism is the Circadian rhythm which is referred to as a “biological clock”. The Circadian Rhythm overlooks body temperature, hormones, metabolism, sleep, etc. It adjusts your sleep wake cycle based on environmental cues, such as exposure to light, temperature, stress, hormones, medications, etc. The other mechanism is referred to as Sleep-Wake Homeostasis. This system controls intensity of sleep and induces exhaustion the more hours of sleep deprivation go by. This process can be disrupted by certain medical conditions, stress, medications, light exposure, diet/exercise, etc.
Understanding the body’s response to sleep can help us adjust our environment to one that favors quality sleep – typically referred to as “Sleep Hygiene.” Sleep Hygiene begins with creating a routine to promote restfulness. In this routine, there should be a fixed wake up time, and bedtime in order to adjust the body’s internal clock. In addition, unwinding 30 minutes to 1 hour before bed without electronics, work, or worrying thoughts can alleviate anxiety and stress – the main culprits of disordered sleep. Reducing electronic use before bedtime is vital because electronics transmit blue light – a type of light that the body interprets as daylight, causing the systems in the body to inhibit relaxation. Furthermore, meditation or gentle exercise (yoga, a brisk walk) can also diminish ruminating thoughts while promoting relaxation. With the increase in technology, we always seem to be distracted. Whether we are in the car with a radio, at home with the TV, or even in the bathroom with our phones! Some specialists suggest that the lack of alone time with our thoughts can show up in our sleep patterns. Bedtime becomes the only time our mind is not being pumped with external information, and so our brain starts to process our day, feelings, stress, and everything else all at once. These thoughts can become stressful, overwhelming, or just distracting to our sleep. An alternative solution to this issue is to slow down during the day and processes your thoughts. This can be in the form of meditation, exercise, alone time, and even therapy. Other factors such as diet nourish the body and provide important vitamins and minerals for a healthy body and mind. Additionally, caffeine should be avoided minimum 4 hours before bed as it is a stimulant. There are many approaches to sleep hygiene, but the most important tip is to tailor it to your lifestyle. It should be a simple routine that is creating relaxation rather than anxiety – try to gradually build to a suitable routine as to not overwhelm yourself.
Constant sleepless nights have an adverse effect on health. It can lead to hormonal imbalances, low mood, reduced cognition, and is linked to degenerative diseases such as Alzheimer’s and Parkinson’s. In fact, it is observed that after daylight savings (less sleep) there is a 6% increase in fatal car accidents. The importance of a good night’s rest cannot be debated; thus, it is important that we try to optimize our sleep. This can be done through sleep hygiene, doctor consultations, medications, etc. Society must forget the tale that successful people do not sleep because it is sleep itself that increases our productivity. So, lets sleep our way to success!
Written by Tahmina Sadat, published on September 22, 2020
