A sound sleep is a key to good physical and mental well-being, influencing right from your mood, and memory to immunity and overall well-being. Despite its vital role in augmenting health, most people fight with sleep-related problems, resulting in fatigue, poor performance and other medical problems. Thus, it is important to understand the science behind sleep and adopting effective measures can pave the way for better rest and restoration of both the mind and the body.
Understand the Science of Sleep
Sleep Cycles and Stages
NREM (Non-Rapid Eye Movement) Sleep:
Stage 1: Mild sleep mode, in which the system slowly begins to relax and usually lasts 10 minutes.
Stage 2: A phase of light sleep that typically lasts 30 to 60 minutes, where the heart rate slows and the temperature drops. In this stage, the muscles relax, and brain activity slows down.
Stage 3: A phase of sound sleep that lasts for about 20 to 40 minutes. This is the deepest stage of NREM sleep and it is vital for revamping physical health.
REM (Rapid Eye Movement) Sleep:
This phase of sleep is characterised by fast eye movements behind closed eyelids.
During this stage, brain activity is quite similar to those during wakefulness.
Dreams occur here, supporting emotional regulation and strengthening memory.
Also Read: The Science of Sleep: Why Is It Important? Stages. Difference Between REM and NREM
Circadian Rhythms
Circadian rhythms are the body’s internal clock, controlled by the suprachiasmatic nucleus in the brain, which influences the sleep-wake cycle. Exposure to natural light, meal timings, and constant schedules play key roles in maintaining this rhythm.
The Role of Hormones
Melatonin is a hormone secreted in response to darkness, that usually signals the body that it is time to sleep.
Cortisol, the stress hormone rises in the morning assisting to wake you up.
Balancing both these hormones is important to maintain a healthy sleep schedule.
What Are Common Barriers to Good Sleep?
- Stress, anxiety
- Irregular sleep patterns
- Excessive screen time before bed
- Excess intake of caffeine or heavy meals late in the evening
- Poor sleep environment (noise, light, or uncomfortable bedding)
Effective Ways to Build a Better Sleep Pattern
Consistent Schedule
It is essential to go to bed and wake up at the same time daily, even on weekends and holidays. This aids in controlling your internal clock and makes falling asleep much easier.
- Develop a Sleep-Inducing Environment
- Keep your bedroom dark, quiet, and cool
- Use blackout curtains, or earplugs if needed
- Make a smart choice in getting a comfortable mattress and pillows
Also Read: Good Night, Sweet Dreams! Ideal Positions To Sleep In For Better Health
Limit Screen Time Before Bed
Blue light emission from phones, tablets, and computers suppresses melatonin production and impedes the sleep schedule.
Avoid screens at least one hour before bed or use blue light-blocking glasses.
Watch Your Diet
Restrict heavy meals, caffeine, and alcohol close to bedtime.
Instead, go for sleep-inducing snacks like bananas, almonds, or a glass of warm milk.
Practice Relaxation Techniques
Engage in mind-relaxing and calming activities like reading, meditation, or gentle yoga.
Deep breathing exercises can also immensely help in easing stress and preparing the system for rest.
Get Exposure to Natural Light
It is very important to spend quality time outside during the day, especially in the morning.
Bright sunlight exposure can help to regulate your circadian rhythm.
Incorporate Physical Activity
Regular workouts and staying physically active can promote better sleep quality but avoid intense workouts close to bedtime.
Avoid Long Naps
Restrict daytime naps to 20–30 minutes to avoid disrupting nighttime sleep.
Use Supplements Wisely
Consider using natural sleep-inducing supplements like melatonin or magnesium under the proper advice of a healthcare professional.
Seek Help
If sleep issues persist, it is essential to consult a doctor or sleep specialist to rule out conditions like insomnia, sleep apnea, or restless leg syndrome.
Conclusion
Sound-quality sleep is attained with a correct understanding of its science and a commitment to healthy habits. By establishing a consistent routine, optimizing your environment, and prioritizing relaxation, you can enhance the quality of your rest and overall well-being. Remember, sleep is not a luxury—it is quintessential for a healthy, happy life.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Sleeping hours: what is the ideal number and how does age impact this?
Jean-Philippe Chaput 1,2,3,4,✉, Caroline Dutil 1,3, Hugues Sampasa-Kanyinga 1,4
https://pmc.ncbi.nlm.nih.gov/articles/PMC6267703/
Sleep timing, sleep consistency, and health in adults: a systematic review
Jean-Philippe Chaput 1, Caroline Dutil 1, Ryan Featherstone 1, Robert Ross 2, Lora Giangregorio 3, Travis J Saunders 4, Ian Janssen 2, Veronica J Poitras 5, Michelle E Kho 6, Amanda Ross-White 7, Sarah Zankar 1, Julie Carrier 8
https://pubmed.ncbi.nlm.nih.gov/33054339/
