Our On Again Off Again Love Hate Relationship with Sleep

Michael J Aminoff, François Boller, Dick F Swaab: https://pubmed.ncbi.nlm.nih.gov/21056174/ 

 

I’m sure we have all had those evenings, some more than others, when you can’t get to sleep, you can’t stay asleep and you wake up thinking you haven’t been to sleep. 

So in honour of this love hate relationship, it’s time to delve into sleep cycles, look at the effects on the body of poor sleep, shed light on common sleep disorders and offer advice on improving your sleep with guidance for those restless nights when sleep eludes you.

 

UNDERSTANDING SLEEP CYCLES:

During sleep we go through distinct sleep cycles that are recurring patterns of brain activity and physiological changes. Each cycle consists of different stages, including non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. During NREM, the body repairs and regenerates, whilst REM sleep is crucial for memory consolidation and emotional well-being. A complete sleep cycle lasts about 90 minutes, and ideally, we should aim for 5 to 6 cycles each night to wake up feeling refreshed and energised.

Here's a deeper breakdown of the sleep stages and their characteristics:

Stage 1 (NREM): This is the lightest stage of sleep. You may experience drifting in and out of sleep, muscle relaxation and occasional twitching. If awakened during this stage, you might not even realise you were asleep.

Stage 2 (NREM): This is the onset of true sleep. Brain waves slow down, body temperature decreases and heart rate and breathing become more regular. The majority of our sleep time is spent in this stage.

Stage 3 (NREM): Also known as deep or slow-wave sleep, this stage is characterised by slower brain waves and it's harder to wake up during this period. Deep sleep is vital for physical restoration, growth and immune system functioning.

REM Sleep: Rapid eye movement sleep is associated with vivid dreaming. During REM sleep, brain activity increases and your eyes move rapidly. This stage is crucial for cognitive processes, memory consolidation and emotional well-being.

 

 

BRAINWAVE FREQUENCIES:

I can’t talk about sleep cycles without referring to brainwave patterns that occur during different stages of sleep. However, it is important to note that brainwave frequencies are not exclusively related to the specific sleep stages. Instead, they provide a general overview of the dominant brainwave patterns typically associated with wakefulness, relaxation and the different stages of sleep. Instead, each stage of sleep is characterised by a distinct combination of these brainwave frequencies and the transitions between the stages are fluid throughout the night as sleep cycles progress.

Beta Waves: Beta waves are the fastest brainwave pattern and are associated with wakefulness and active mental concentration. They have a frequency range of 12 to 30 Hz.

Alpha Waves: Alpha waves occur when we are in a relaxed, wakeful state with closed eyes. They are slower than beta waves and have a frequency range of 8 to 12 Hz. Alpha waves often appear when we are preparing to fall asleep or during light relaxation.

Theta Waves: Theta waves are slower and have a frequency range of 4 to 8 Hz. They are associated with deep relaxation, daydreaming and the early stages of sleep, including Stage 1 and Stage 2 NREM sleep.

Delta Waves: Delta waves are the slowest brainwave pattern, with a frequency range of 0.5 to 4 Hz. They occur during deep sleep, including Stage 3 and Stage 4 NREM sleep. Delta waves are critical for restorative sleep, physical recovery and growth.

Gamma Waves: Gamma waves have the highest frequency and typically range from 30 to 100 Hz. They are associated with high-level cognitive processing, attention and conscious awareness. Gamma waves may also be present during REM sleep and certain states of meditation.

 

WHAT PARTS OF THE BRAIN ARE RESPONSIBLE FOR SLEEP: 

The brain is the most complex organ of the body with many parts that are all responsible for different bodily functions. The following parts are responsible for the transitions between sleep and wake states:

Hypothalamus: controls onset of sleep
Hippocampus: memory region active during dreaming
Amygdala: emotion center active during dreaming
Thalamus: prevents sensory signals from reaching the cortex
Reticular formation: regulates the transition between sleep and wakefulness
Pons: helps initiate REM sleep. The extraocular movements that occur during REM are due to the activity of PPRF (paramedian pontine reticular formation/conjugate gaze center)

https://www.ncbi.nlm.nih.gov/books/NBK526132/

 

 

 

USING THE SLEEP CYCLES TO ESTABLISH A GOOD SLEEP SCHEDULE:

Determine Your Ideal Sleep Duration: On average, adults require 7-9 hours of sleep per night. However individual needs may vary so experiment with different sleep durations to find what leaves you feeling rested and refreshed.

Aim for Full Sleep Cycles: Since each sleep cycle lasts about 90 minutes, try to align your sleep duration with multiples of 90 minutes. This allows you to complete multiple cycles and wake up between cycles, feeling more refreshed. For example, 6 hours (4 cycles), 7.5 hours (5 cycles) or 9 hours (6 cycles).

Calculate Your Bedtime: Keep track of your natural wake-up time as this should coincide with the end of a 90 minute sleep cycle. Then count backward from your natural wake-up time in 90 minute cycles to find your best sleep time. For example if you find you wake up naturally at 7.30 am, then a good early morning alarm wake up would be 6am…. Working backwards a good sleep time would be 9 or 10.30pm*. Remember this will change if you are in a country with daylight savings. (This is a useful tool if you have young children who struggle sleeping - try and establish their natural wake up time and work out their daily sleep schedule accordingly)

Waking up to alarm clocks: If you set an alarm each day and wake up exhausted, chances are you are mid cycle so push out 30 minutes and see if this feels better to wake up.

Once you have calculated your sleep cycles, be consistent: Stick to the same sleep and wake-up times, even on weekends, to regulate your body's internal clock. Consistency reinforces the sleep-wake cycle and helps optimize your sleep quality.

By understanding sleep cycles and aligning your sleep schedule accordingly, you can enhance the overall efficiency of your sleep. This means waking up at the end of a sleep cycle, rather than in the middle, which can leave you feeling groggy and disoriented. This should be remembered when napping during the day - any longer than 20minutes and you would be better sleeping until the end of your cycle at 90minutes to prevent you waking groggy. Hence the 20 minute Power Nap!

Remember, it may take some time for your body to adjust to a new sleep schedule. Be patient and give yourself a chance to adapt. Additionally, creating a relaxing bedtime routine, optimising your sleep environment and practicing healthy sleep habits will further support a restful night's sleep.

 

For those who spotted my 10.30 PM*, a little note to add to complexity of sleep

*Aim to be asleep around 10pm for complete rejuvenation: Falling asleep by 10 PM can positively support hormone regulation. For example, the production of melatonin and appropriate decline of cortisol, two important hormones that play a crucial role in sleep-wake cycles and overall well-being. 

Melatonin is a hormone produced by the pineal gland in response to darkness, helping to regulate our sleep-wake cycle. Its production typically increases in the evening, promoting drowsiness and preparing the body for sleep. Exposure to bright light, especially blue light emitted by electronic devices, can suppress melatonin production and interfere with the onset of sleep.

By falling asleep earlier, closer to when melatonin production naturally increases, you can align your sleep timing with your body's circadian rhythm and optimize the quality of your sleep.

Cortisol, often referred to as the "stress hormone," follows a diurnal pattern. It typically peaks in the morning, helping us wake up and feel alert, and gradually decreases throughout the day, reaching its lowest levels at night. Cortisol levels are influenced by our sleep-wake cycle, stress levels and overall lifestyle.

Maintaining a consistent sleep schedule and falling asleep earlier can support the natural decline of cortisol levels in the evening, allowing for a smoother transition into sleep. This can be beneficial for overall sleep quality, as high levels of cortisol at night can make it difficult to unwind and fall asleep.

 

HOW THE BODY IS AFFECTED WITH POOR SLEEP:

Cognitive Function: Lack of sleep can impair cognitive function, including concentration, attention, problem-solving and memory. It becomes difficult to focus and retain information, affecting productivity and performance in daily activities.

Mood and Emotional Well-being: Sleep deprivation can lead to irritability, mood swings, increased stress levels and a higher risk of developing mental health conditions such as anxiety and depression. It can also affect emotional regulation, making it harder to manage emotions effectively.

Immune System: Sleep plays a crucial role in maintaining a healthy immune system. Chronic sleep deprivation weakens the immune response, making individuals more susceptible to infections, viruses and chronic illnesses.

Cardiovascular Health: Poor sleep is associated with an increased risk of developing cardiovascular problems, including hypertension (high blood pressure), heart disease, heart attack and stroke. It can disrupt normal heart rhythms and contribute to the accumulation of plaque in the arteries.

Metabolism and Weight Regulation: Lack of sleep can disrupt the balance of hormones that regulate appetite and satiety, leading to an increased likelihood of overeating and weight gain. It also affects the body's ability to process glucose, increasing the risk of developing type 2 diabetes.

Hormonal Imbalance: Sleep deprivation can disrupt the normal production and regulation of hormones in the body. It can lead to increased levels of stress hormones, such as cortisol, and decreased levels of hormones involved in growth, repair and reproductive health.

Increased Pain Sensitivity: Poor sleep can lower pain tolerance and increase sensitivity to pain. It can exacerbate existing pain conditions, such as migraines, headaches and chronic pain.

Impaired Motor Skills: Sleep deprivation affects coordination, balance and fine motor skills, increasing the risk of accidents and injuries.

Skin Health: Lack of sleep can contribute to the development of skin problems, including dull complexion, dark circles under the eyes, fine lines and wrinkles. It can also impair the skin's ability to recover from damage and maintain a healthy appearance.

COMMON SLEEP DISORDERS:

Insomnia: Difficulty falling asleep or staying asleep is a common sleep disorder. Establish a relaxing bedtime routine, limit caffeine and alcohol intake and create a calm sleep environment.

Sleep Apnea: This disorder involves interrupted breathing during sleep, leading to poor rest and daytime drowsiness. Seek medical advice for diagnosis and explore treatment options such as Continuous Positive Airway Pressure (CPAP) therapy.

Restless Leg Syndrome (RLS): RLS causes an irresistible urge to move the legs, often accompanied by uncomfortable sensations. Regular exercise, warm Epsom salt baths and avoiding stimulants like nicotine can alleviate symptoms.

 

 

TIPS FOR A BLISSFUL SLEEP:

Establish your sleep cycle to create a consistent sleep schedule: Going to bed and waking up at the same time every day helps regulate your body's internal clock, promoting better sleep quality.

Create a soothing sleep environment: Make your bedroom a sleep-friendly oasis by keeping it cool, dark, and quiet. Invest in a comfortable mattress, supportive pillows, and cozy bedding.

Unplug before bed: Power down electronic devices at least an hour before bedtime. The blue light emitted by screens can disrupt your body's production of melatonin, a hormone that regulates sleep.

Practice relaxation techniques: Wind down before sleep by engaging in relaxing activities such as reading, taking a warm bath, or practicing mindfulness and deep breathing exercises.

 

 

STILL CAN’T SLEEP? TRY THESE TECHNIQUES:

Progressive Muscle Relaxation: Tense and release each muscle group in your body, starting from your toes and working your way up. This technique helps relieve physical and mental tension, aiding in sleep.

Listen to sleep recordings: Listening to soothing guided hypnosis, meditation or relaxation audio tracks to calm your mind and promote a state of tranquility conducive to sleep. DOWNLOAD YOUR SLEEP HYPNOSIS RECORDING (free until 30th June 2023)

Write it Down: If racing thoughts keep you awake, keep a notepad by your bed to jot down any worries or thoughts. This practice can help clear your mind and provide a sense of relief.

Try Hypnotherapy: If you are still struggling, then maybe your sleep disturbances are due to underlying psychological factors contributing to sleep problems, such as anxiety, stress or negative thought patterns. Hypnotherapy can access the subconscious mind by inducing a deeply relaxed state, allowing the hypnotherapist to address these issues. BOOK YOUR FREE 15 MINUTE CONSULTATION. Other benefits of hypnotherapy for sleep issues may include:

• Promoting relaxation and reducing anxiety levels before bedtime.
• Addressing and reframing negative thought patterns related to sleep.
• Enhancing sleep quality and quantity by retraining the mind for restful slumber.
• Offering effective tools for managing stress and improving overall well-being.

 

 

 

 

Remember, a good night's sleep is vital for overall well-being. Prioritise your sleep and incorporate healthy habits into your daily routine to reap the benefits of quality rest.

Wishing you peaceful nights and energised mornings!