The Science of Sleep and Why You Need It

Yawnnnnn. Heavy eyelids. Distracted thinking. Hard to focus. No motivation.

Sound familiar? We've all been there. That groggy, can't-quite-pull-myself-together feeling.  Another bad night of sleep.

And unfortunately, as we age … it just seems to get worse for many of us. A good night's sleep … something that we always took for granted … now becomes somewhat elusive. 

And we know that when we skimp on sleep, we're not just feeling tired; we're compromising our overall well-being. 

Emerging research is revealing the profound impact of sleep deprivation on our bodies.  From increased risk of chronic diseases to impaired cognitive function, the consequences are far-reaching.

Dr. Casey Means eloquently highlights this in her book, Good Energy. 

She emphasizes that every instance of sleep deprivation sends a distress signal to our bodies, triggering a cascade of negative effects, including oxidative stress, inflammation, and metabolic dysfunction. 

It’s like pushing a red button that sets off a chain reaction of health issues.

A striking example of the importance of sleep comes from a study involving young men who were restricted to just four hours of sleep for six nights. After this short period, they developed signs of pre-diabetes. This shocking finding underscores the critical role of sleep in blood sugar regulation.

But that's just one dysregulation that happens.  There are many.  Because just like an electric car, we need a certain level of hours of sleep to optimally recharge our system so we are a go on all fronts.  

So what exactly happens … while we sleep?

The science of sleep is pretty fascinating stuff.  There’s a lot going on in our brain and bodies when we have our head on the pillow in a good slumber.

During quality sleep, and the phases of deep and REM sleep, our body is at work. 

Essentially when we are “immobilized” - the organs in our body can get to work.  During deep sleep, there’s an increase in the release of growth hormones (skin cells regenerate, hair gets longer), our muscles repair damage, our liver detoxifies and cleans the blood, and our brain is also going through a process of detoxification.

According to Dr. Anthony Komaroff at Harvard Health, the glymphatic system in the brain is like a waste management system - a series of tubes that carry fresh fluid into the brain, mix the fresh fluid with the waste filled fluid that surrounds the brain cells, and then flush the mix out of the brain and into the blood.

Additionally, the brain’s trillions of nerve cells are rewiring themselves, processing the information inputs from the day - making new connections, and releasing unnecessary cells.

Sleep is also critical to deep DNA repair through optimal melatonin production.  Sleep is where our mitochondria engines repair themselves - some experts look at mitochondria, the energy engines of our cells, as the key to our longevity.  So keeping them healthy is critical.

And REM sleep, typically occurring later in the night (or early morning), is important for memory, learning and creativity, and is the sleep cycle where we dream.

While not an entirely deep dive, this at least tees up the fact that there is some pretty important stuff that good sleep enables, and when we’re not getting good sleep, it can be a problem.  

While there are a lot of good habits we can embrace to promote sleep, there are also a lot of bad habits we can mostly try to avoid, which will absolutely interfere with a perfect's night rest.

Like …

• eating a big meal, especially closer to bed time

• drinking alcohol

• screen time before bed

• not having a consistent bedtime and wake up schedule

The Heavy Meal or Late-Night Snack

One of the most common culprits of sleep disturbances is our eating habits. Indulging in a hearty meal close to bedtime can wreak havoc on our sleep. As our body focuses on digestion, it's harder to wind down and prepare for rest.

And if you think rationally about it, a meal too close to bedtime interferes with the critical functions that happen while we sleep … because our body is instead focused on digesting all that food. 

Eating late can also lead to acid reflux, heartburn, and discomfort, making it challenging to fall asleep or stay asleep. 

To optimize your sleep, it's recommended to finish your dinner at least two to three hours before bedtime.

The Nightcap Myth

Many people turn to alcohol as a sleep aid, believing that it can help them relax and fall asleep more easily. 

While alcohol may initially induce drowsiness, its long-term effects on sleep are far from beneficial.

Alcohol is a central nervous system depressant, which means it slows down brain activity. While this can make you feel sleepy initially, it disrupts your sleep cycle throughout the night. 

As the alcohol wears off, your sleep is fragmented, leading to frequent awakenings and reduced REM sleep. 

REM sleep is crucial for memory consolidation, emotional regulation, and overall sleep quality.

Additionally, alcohol can worsen conditions like sleep apnea, making it more difficult to breathe during sleep.

To prioritize quality sleep, it's essential to limit alcohol consumption, especially in the hours leading up to bedtime. 

It's often a choice we need to make - and a question to ask ourselves.  Am I willing to sacrifice a good night's sleep for a glass of wine?   Sometimes we are; sometimes we're not. 

The Blue Light Blues

Our modern world is illuminated by screens – phones, tablets, computers, and TVs. While these devices offer endless entertainment and information, their impact on sleep can be detrimental.

The culprit is blue light, a type of artificial light emitted by electronic devices. Exposure to blue light in the evening suppresses the production of melatonin, the hormone that regulates our sleep-wake cycle. 

This disruption makes it harder to fall asleep and reduces sleep quality.

To mitigate the effects of blue light, it's essential to establish a screen-free wind-down period before bed. Consider turning off electronic devices at least an hour before bedtime to allow your body to naturally produce melatonin and prepare for sleep.

Another thing to consider is investing in blue light glasses - they do promote a calming effect, and can hopefully protect you from a bad night's sleep if you have to be on the computer at night. 

The Inconsistent Schedule

One of the most overlooked yet crucial factors for quality sleep is maintaining a consistent sleep schedule. 

Our bodies have an internal clock, or circadian rhythm, that regulates sleep-wake cycles. When we go to bed and wake up at the same time each day, including weekends, we reinforce this natural rhythm.

Consistency helps regulate melatonin production, making it easier to fall asleep and wake up feeling refreshed. 

On the other hand, irregular sleep patterns disrupt this delicate balance, leading to difficulty falling asleep, waking up frequently, and feeling groggy throughout the day.

To establish a consistent sleep schedule, choose a bedtime and wake-up time that allows you to get enough sleep and stick to it as closely as possible, even on weekends. 

I have created a relatively regular pattern for myself over the past couple of years … and I love it.  My body tells me when I need to go to bed, and I like waking up regularly at the same time … often without the need for an alarm clock.  I generally feel energized. 

The only downside?  Those nights when I stay up late … my body still wakes up at its regular time.  “Sleeping in” is something that my body doesn't allow me to do anymore.  

So, there you have it. A little peak under the sheet.  

There's still a lot to know, and lots to experiment with to achieve that perfect night of sleep.

By making small adjustments to routines, like cutting back on screen time before bed, sticking to a consistent sleep schedule, and creating a relaxing bedtime ritual, you can significantly improve your sleep quality.

Remember, a well-rested you is a happier, healthier, and more productive you.