Cultivating Better Sleep Patterns

Cultivating Better Sleep Patterns

The Purpose of Sleep

Sleep is an essential biological function that allows the body and mind to recover and recharge. It is a complex and dynamic process that affects almost every type of tissue and system in the body and is regulated by powerful internal drives.

Quality and Quantity

The two paradigms of optimal sleep are quality and quantity. Sleep quantity measures how much sleep one gets each night, while sleep quality measures how well one sleeps. Both sleep quantity and sleep quality are fundamental components of sleep.

Optimal Quantity of Sleep per Day

Signs of Good Sleep Quality

— Falling asleep soon after getting into bed, within 30 minutes or less.

— Sleep straight through the night, waking up no more than once per night.

— Falling back asleep within 20 minutes if one does wake up.

— Sleep the recommended amount of hours for one’s age range.

— Feeling rested, restored, and energized upon waking up in the morning.

— Being focused, clear-headed, and in a great mood upon waking up.

The Physiology of Sleep

There are two main processes that regulate sleep: circadian rhythms and sleep drive.

Circadian System

The internal body clock, known as the circadian rhythm, plays a central role in numerous biological processes, including the sleep cycle. Light exposure is the biggest influence on circadian rhythms, encouraging wakefulness during the day and sleepiness at night. This clock operates on a 24-hour cycle, and is controlled by certain hormones.

Sleep-Drive System

Sleep drive is the body’s self-regulating system in which pressure to sleep builds up based on how long someone’s been awake. Throughout the day, the desire for sleep builds the longer one’s awake, and when it reaches a certain point, sleep is necessary.

Chemicals Involved in Sleep

Numerous chemicals and hormones are involved in the mechanics of sleep-wake homeostasis and the circadian alerting system. Shifting between wakefulness and sleep creates changes in thousands of neurons in the brain and a complex signaling system that generates specific reactions in the body. Chemicals involved in the sleep-wake cycle include adenosine, nitric oxide, prostaglandin D2, GABA, acetylcholine, orexin, serotonin, adrenaline, cortisol, norepinephrine, melatonin, ACTH and histamine.

Adenosine is a byproduct of metabolic and electrical activity within neurons. It gradually accumulates in the brain during the day, and at high concentrations makes one feel sleepy.

Nitric oxide is a small gaseous molecule which is synthesized by enzymes in the brain. It promotes sleep through a variety of mechanisms but one of the main ones is by promoting the release of adenosine and therefore initiating sleep.

GABA is the main inhibitory neurotransmitter involved in decreasing nerve activity and allowing the body to sleep. It inhibits the activity of wake-promoting brain regions.

Melatonin is a hormone naturally produced as light exposure decreases and promotes sleep.

The function of these chemicals and hormones may be different in some individuals based on their genetics. Additionally, a wide range of external environmental and lifestyle factors can influence the chemical and hormonal signalling responsible for sleep, including stress, caffeine intake and exposure to light.

The Benefits of Sleeping

Physical Health

— Improves physical health

— Increases exercise performance

— Faster recovery time

— Prevents injuries

— Reduces accidents

— Better balance, coordination and speed

— Increases muscle gains

— Regulates hunger

— Improves blood sugar regulation

— Helps maintain healthy body weight

— Reduces risk of diabetes

— Improves gut health

— Strengthens Immune System

— Reduces the risk of diseases

— Reduces pain and discomfort

— Healthier skin

— Decreases headaches

— Strengthens heart health

— Restores hormonal balance

— Improves detoxification pathways

— Helps the body heal and repair itself

Mental Health

— Improves mental health

— Elevates mood

— Regulates emotions

— Reduces stress levels

— Reduces the risk of anxiety and depression

— Improves ability to manage stress

— Boosts cognitive performance

— Clearer thinking

— Sharper brain

— Better decision making

— Improves learning

— Enhances memory and retention

— Sharper concentration

— Supports healthy habits

— Increases productivity

— Boosts creativity

— Increases energy levels

— Improves attention and focus

— Quicker reflexes

— Improves mental capacity

Good Sleep Hygiene Patterns

— Establish regular rise and bed-times

— Get sunshine during the day (especially in the morning)

— Don’t take naps during the day

— Be conscientious of eating (avoid large meals before bedtime)

— Abstain from caffeine, nicotine and alcohol later in the day

— Avoid any blue light before bed

— Exercise during the day

— Dim the lights at night

— Sleep the right amount (not too little or too much)

— Use the bedroom only for sleep and sex

— Create a calming routine to prepare for sleep (Clear the mind with journaling and meditating, take a hot bath before bed, drink calming herbal teas and add calming essential oils to the diffuser)

— Create the ideal environment for sleep

— Sleep in a quiet bedroom or play white noise in the background

— Maintain a comfortable room temperature (on the cooler side)

— Sleep in a dark bedroom (utilise an eye mask or blackout blinds)

— Invest in a comfortable bed by ensuring you have the best mattress, pillows and sheets