Did you know that sleep is not just a time to rest, but a crucial process for our survival?
Research shows that sleep is a special state between being awake and unconscious. During sleep, our body temperature drops, brain activity slows down, and our heart and breathing rates decrease.
The science behind it
Our need for sleep is controlled by our body clock, also known as our circadian rhythm, and the build-up of a chemical called adenosine, which makes us feel tired. As evening comes and it gets darker, our body clock gets a signal from our eyes to start getting ready for sleep. This involves changing serotonin, a hormone that affects our mood, into melatonin, a hormone that helps us sleep.
While we sleep, the levels of melatonin and adenosine go down, making us feel refreshed and awake the next day. When daylight comes, our body produces cortisol, a stress hormone, to wake us up. You can read more about this interesting process here.
But sleep does more than just balance our body's chemicals. It has many physical and mental benefits. Sleep helps us remember things, manage our emotions, grow and repair our body, and boost our immune system to fight off diseases and infections.
There is no global understanding of what sleep is and why we need it. However, it's clear that it helps our body work well and improves our physical, mental, and social wellbeing. So, next time you go to bed, remember that you're not just resting, you're doing something vital that keeps you healthy and happy!
Understanding your sleep cycles: A nightly journey
Did you know that while you sleep, you go through multiple sleep cycles, each lasting between 70 to 120 minutes? These cycles are made up of four stages and can be categorised into two types: Rapid Eye Movement (REM) sleep and Non-Rapid Eye Movement (NREM) sleep.
REM Sleep is a deeper type of sleep that's crucial for memory consolidation and is when we experience our most vivid dreams. It's like your brain's way of filing away all the important information from the day.
NREM Sleep is when your body slows down, and growth hormone secretion occurs, helping your body repair itself and strengthen your immune system. Think of it as your body's nightly maintenance routine.
The Sleep Cycle - Here's a quick overview of the different sleep stages you go through each night:
To wake up feeling truly rested, it's important to go through all four stages of your sleep cycle four to six times each night. If you wake up during one of these stages, you might feel groggy and disorientated.
For a good night's sleep, the NHS recommends that the average UK adult should aim for between seven and nine hours of sleep (NHS, 2024). This gives your body enough time to complete multiple sleep cycles, helping you wake up refreshed and ready to take on the day.
Strategies to boost your sleep quality
1. Reflect on and track your sleep quality
Keep a sleep diary: This tool can help you pinpoint what might be affecting your sleep quality. Studies have shown that using a sleep diary can improve your sleep quality, sleep hygiene behaviours, and sleep efficiency (Leonard & Duncan, 2020). You can find a useful sleep diary provided by the Sleep Foundation here.
Use Smart Wearable Technology and Smartphone Apps: These can track your sleep behaviours, duration, and quality. Apps like Samsung Health and Apple Health offer sleep insights and can integrate with smart devices like watches, rings, and bracelets. For a list of recommended sleep apps, check out the Sleep Foundation's Best Sleep Apps of 2024.
Remember, you are the best judge of your sleep quality, not an app. While apps can provide helpful insights, they aren't always 100% accurate. Always use your own reflections alongside any technology. Also, if you struggle with anxiety, the use of sleep tracking technologies may not be the best option for you.
2. Practice good sleep hygiene
To ensure you get a good night's sleep, it's important to engage in behaviours and activities that promote relaxation. These are known as good sleep hygiene practices and include habits that help you fall asleep, stay asleep, and wake up feeling refreshed (NHS, 2022).
3. Improve your relationship with sleep
Everyone's relationship with sleep is different. Some people sleep well because they have a positive view of sleep, while others struggle because they have a negative view. If you often feel restless at night and worry about not sleeping, it can create a cycle of poor sleep, feeling tired the next day, and increased anxiety about sleep.
If this sounds like you, challenging or accepting negative thoughts might help. These approaches can change how you think about sleep and help you accept your sleep patterns, leading to better rest and less anxiety.
Challenge negative thoughts
Part of Cognitive Behavioural Therapy, the challenging of negative thoughts relates to recognising a negative thought and trying to rebuild it into a more logical/positive alternative (Newsome & Dimitriu, 2024).
In relation to sleep issues, a useful way to do this would be to utilise a thought diary that you can fill in during the early evening with all your thoughts about going to sleep. If you have any negative thoughts about sleep, aim to restructure these into something more realistic to you. Here are some examples:
Negative thought: “I’ll never fall asleep!”
Sleep-promoting thought: “I’ll fall asleep as I get more tired”
Negative thought: “I need my 8 hours!”
Sleep-promoting thought: “Most people only sleep for around 7 hours; my body will make up for the sleep I have missed in the future."
Accept negative thoughts
Accepting your negative thoughts can reduce your anxiety and frustration that tend to accompany insomnia/inability to fall asleep. By doing this, you can promote your mind and body being in a calmer state that will aid you with falling asleep (Salari et al., 2020).
Here is a good process to follow to help you with this:
Acknowledge that you are having a negative thought – don’t fight it.
Tell yourself “This is just a thought, that’s all”.
Then do one, or both, of the following:
Sing that thought in your head to a funny tune.
Categorise that thought – “Ah, this is an anxious thought!”
4. Finally, conduct and focus on a relaxation technique (below).
4. Use mindfulness and relaxation techniques
Mindfulness is a great way to improve your overall wellbeing and sleep quality. It means being present in the moment, free from distractions or judgments, and being aware of your thoughts and feelings without getting caught up in them.
The goal is to calm your mind and body to help you prepare for sleep. Mindfulness, along with other tips mentioned earlier, can support you in this. There are many relaxation techniques you can do mindfully.
Here are some examples:
Embrace the power of sleep
Taking the time to prioritise your sleep can transform your life. By understanding the importance of sleep and making small adjustments to your habits, you can enjoy better health and wellbeing.
Remember, sleep is not just a time to rest—it is a powerful tool for a healthier, happier you.
So, create a sleep-friendly environment, practice relaxation techniques, and embrace the benefits of a good night's sleep.