The Science of Sleep: Insights into How We Rest and Rejuvenate

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Understanding sleep science is crucial because sleep impacts nearly every aspect of our lives. Sleep quality affects our physical and mental health and daily performance. In this deep dive, we'll explore how sleep works, from the different stages of sleep to how genetics play a role. We'll also look at the health implications of insufficient sleep and offer tangible tips on improving sleep quality. Here's everything you need to know about the science of sleep.

What is Sleep?

Humans have long been fascinated with sleep, from the Egyptians to Aristotle. But we haven’t always known what we know now about how sleep works. Before the 1950s, sleep was considered passive, with early ideas like blood draining from the body, causing a lack of circulation to the brain, and making us fall asleep.

Through years of science and sleep research, with significant breakthroughs in the 20th century, we now know that we don't just shut down for the night when we sleep. Rather, we undergo a complex process in which our brain engages in activities vital to our physical and mental health—and quality of life.

Along with sleep being a passive state, here are a few other common sleep myths debunked.

Myth 1: All sleep is the same.
Fact:Our brains cycle through two primary types of sleep: rapid-eye movement (REM) sleep and non-REM sleep—more on this below!

Myth 2: Sleep is just for rest.
Fact: Sleep is critical for our physical and mental health and restoration, memory consolidation, emotional processing, and overall well-being.

Myth 3: Everybody needs the same amount of sleep.
Fact:Most adults need between seven to nine hours of sleep each night. But this amount depends on several factors, too, including age, health, lifestyle, and genetics.

The Stages of Sleep

There are four stages of sleep, with the first three occurring during non-REM sleep and the fourth occurring during REM sleep. Let's examine the various stages of sleep and their functions.

NREM Stage 1 (Light Sleep):This stage occurs right after you doze off. During this period, our eyes and muscle activity slow down. Some sleepers may also experience sudden muscle contractions often associated with a sense of falling. Stage one lasts between one to five minutes and is the lightest and shortest stage in both cycles.
NREM Stage 2 (Deeper Sleep):During this second stage of non-REM sleep, our heart rate and body temperature drop. (It's also the stage where teeth grinding happens.) Brief periods of muscle activity called sleep spindles may occur—sleep spindles are believed to be integral to brain development and memory consolidation. At first, this stage lasts about 25 minutes before lengthening with each following cycle.
NREM Stage 3 (Deep Sleep):This is the deepest stage of non-REM sleep. Our body relaxes even more, and our brain waves slow down and become large delta waves associated with restorative healing. In this third stage, our body builds new tissue, bone, and muscle and strengthens our immune systems. It's also crucial for memory consolidation (and is the stage for night terrors, sleepwalking, or bedwetting) and lasts about 20 to 40 minutes.
REM Sleep/Stage 4:The final stage is the only stage of REM sleep. Most of the body is temporarily paralyzed (except for eye movement and breathing), while brain activity significantly picks up. This stage is believed to enable critical functions like learning and memory. Intense dreams are also more likely to take place during this stage. REM sleep can last anywhere between 10 and 60 minutes.

After we finish the REM sleep stage, the cycle repeats about four or five times. With each subsequent cycle, we spend less time in the non-REM deep stage and more time in REM sleep.

Biological Mechanisms of Sleep

Our brain uses two primary mechanisms to influence and regulate sleep: circadian rhythm and sleep drive.

The biological clock in our brain controls ourcircadian rhythm. This clock responds to light exposure and promotes wakefulness during the day and feelings of sleepiness in the evening.
Sleep driverefers to our body's craving for sleep. Essentially, the longer we stay awake, the more we feel the need to sleep. It's our body's way of self-regulating, building up the pressure to sleep if you've stayed up too late or to sleep longer if you've experienced periods of insufficient sleep.

Along with time of day, light exposure, and how long you've been awake, other factors like stress or hunger can affect your circadian rhythm and sleep drive. For instance, caffeine can suppress your sleep drive, while the blue light from your electronics can interrupt it.

Chemicals and hormones that influence sleep

Our body also haschemicals and hormones that influence both sleep mechanisms.

For example,melatonin is an integral hormone produced when there's a lack of light exposure, signaling to the brain that it's time to go to bed. Other hormones that impact sleep includecortisol, adrenaline, and norepinephrine—a part of our flight or fight response.

Chemicals called neurotransmitters, including GABA and serotonin, also send signals to our nervous system and promote wakefulness or sleep. GABA is known to reduce brain cell activity, helping us avoid becoming overwhelmed. As such, it’s a chemical crucial to brain function and health.

Genetics and Sleep

Genetics also significantly shape our sleep patterns. Here are a few ways our genetic makeup can impact our sleep.

Genetics can determine if you're a night owl or an early bird.Our genes influence the speed of our internal clock and how closely it aligns with a 24-hour day. Gene mutations can also affect the clock's timing from generation to generation, meaning a child could have a slower clock than her parents.
Our genes impact how much sleep we need.Some people need and function well on less sleep, while others need more. For example, in 2019, researchers identified a gene mutation that was being passed down through one family. This gene shortened the family's sleep cycle.
Our genetic makeup can also affect our sleep quality.Certain genetic variations can make us more susceptible to sleep disorders like narcolepsy and sleep apnea.

Our genes can also affect how we deal with sleep loss. Research shows that genetic variations can make some people more vulnerable to the negative symptoms of sleep loss than others.

Health Implications of Sleep

Adequate sleep is crucial for repairing our bodies and minds. Here are different ways that lack of sleep affects our health.

Physical health benefits of good sleep

Strengthened immune system— Good sleep allows our body to recharge and strengthen its defense system to fight germs and viruses more effectively.
Weight management- Adequate sleep helps us maintain hormonal balance to reduce cravings and promote healthy eating habits.
Reduced risk of chronic diseases— Chronic sleep disturbances can elevate blood pressure and increase the likelihood of developing diabetes, heart disease, stroke, or other chronic health issues.

Psychological and cognitive effects

Emotional stability— Good sleep helps us regulate our emotional responses and promote feelings of well-being. Conversely, sleep deprivation makes it harder to manage stress, anxiety, and negative emotions.
Mood regulation— Similarly, sleep significantly impacts mood. Chronic sleep problems are linked to an increased risk of depression, irritability, and mood swings.
Cognitive function — Sleep is vital for cognitive processes like learning, memory, and decision-making. When we don't sleep enough, we may find it harder to concentrate, make decisions, or focus on tasks.

Sleep disorders and their impact

Chronic sleep problems can affect all aspects of your health and quality of life. Here are a few common sleep disorders and what they entail:

Insomnia: Difficulty falling asleep, staying asleep, or both
Sleep Apnea: Repeated pauses in breathing during sleep, leading to waking up frequently and poor sleep quality
Restless Legs Syndrome (RLS): An urge to move your legs at night, making it difficult to fall asleep
Narcolepsy: A neurological disorder characterized by excessive daytime sleepiness and sudden sleep attacks

If you suspect you have a sleep disorder, don't hesitate to seek professional help. If left untreated, a sleep disorder can worsen sleep quality. It can also increase your risk of developing other chronic health issues. Early diagnosis and treatment can prevent or reduce the negative consequences of sleep disorders and help you live a happier, healthier life.

Improving Sleep Quality

Incorporating new sleep habits can help you create a foundation for better sleep health. Here are a few ideas.

Create a relaxing sleep environment.Make your bedroom a comfortable haven by blocking outside light and noise, keeping a cool temperature, and investing in quality bedding and pillows like MedCline's sleep solutions.
Maintain a regular sleep-wake schedule. Choosing the same time to go to bed and get up each day will support your body’s circadian rhythm.
Reduce your exposure to blue light before bed. Blue light from electronic screens can inhibit melatonin production and disrupt circadian rhythm.
Create a calming bedtime routine.Instead of screen time before you sleep, replace time with your electronics with relaxing activities like reading, taking a warm bath, or gentle yoga.
Avoid drinking caffeine or eating large meals before bed.Eating too late in the evening can make it harder to digest food and disrupt sleep. Similarly, drinking caffeine before bed can stimulate you so much that you may have difficulty falling asleep.
Add more physical activity to your day.Exercising during the day can help you feel good, reduce stress, and improve your sleep quality at night.

Conclusion

Understanding the science of sleep is imperative for our health. Knowing how sleep works allows us to optimize our sleep habits and take steps to treat or prevent chronic diseases and sleep disorders.

One simple but efficient way to prioritize our sleep and overall well-being is to invest in a medically proven pillow like MedCline’s sleep solutions. Sleeping in an elevated position in the doctor-recommended side position can help sleepers who snore, have acid reflux, sleep apnea, or chronic joint pain find relief. And, unlike other sleep wedges, our sleep solutions offer a patented arm pocket to keep the weight and pressure off your downed arm. Made with adjustable memory foam stuffing, our seamless design features full-body support to align your spine and elevate your upper body.

For more information about how our snoring solutions can help with childhood snoring, check out our MedCline FAQs or speak with one of our Sleep Specialists today!

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