The science of sleep and the secrets of a good night’s sleep

Our blog today will try to unlock the science and secrets of a good night’s sleep. In our fast-paced world, getting a good night’s sleep often feels like a distant dream. With the demands of work, family, and personal commitments, it’s no wonder that many of us struggle to catch those elusive Zs.  Our health and well-being depend on sleep, yet we are largely unaware of how sleep works to achieve a restful night. Here, we’ll explore some key strategies to improve your sleep quality and introduce you to a modern aid that’s gaining popularity: sleep patches.

What happens during sleep cycles?

Why do scientists say we should get 8 hours of uninterrupted sleep? Well, there’s science behind it. Non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep are types of sleep. NREM sleep is divided into stages with unique characteristics representing a continuum of relative depth. Let’s take a look at each of the sleep cycle stages:

NREM Stage 1 (N1)

Non-rapid eye movement (NREM) stage 1 lasts for only a few minutes. During this stage the heart rate slows down, body temperature decreases and muscles relax. This is a light sleep that can be easily woken up. It serves as a transition stage, preparing our bodies for deeper sleep.

NREM Stage 2 (N2)

During NREM stage, N2 sleep deepens. While the heart rate and body temperature drop further, and the brain starts to produce sleep spindles – bursts of rapid brain activity. The stage serves as a buffer, preventing potential disturbances from disrupting our sleep. 

NREM Stage 3 (N3)

NREM stage N3 plays an important role in physical rejuvenation as during this stage, tissues grow, vital hormones are released, and the body relaxes even further. The brain activity during this stage is known as delta waves.

REM Sleep

Dreams occur during REM (Rapid Eye Movement) sleep, which typically starts 90 minutes after we fall asleep. The sleep cycle has two phases: phasic and tonic. Phasic REM sleep contains bursts of rapid eye movement, while tonic REM sleep does not. Brain activity during REM sleep is similar to brain activity during waking hours.

Why is REM the most important stage?

During REM sleep, the brain undergoes a unique neurochemical bath in which stress-related neurotransmitters are at their lowest levels. The brain processes emotions without the usual stress and intensity of wakefulness, aiding in emotional healing. 

Furthermore, the brain consolidates memories and strengthens neural connections during REM sleep, which is crucial to learning and cognitive function. This is why sleep is so important to mental health, and inadequate REM sleep leads to poorer performance in tasks, reduced mental abilities and depression.

Our 24-hour clock

Our sleep is governed by an internal clock known as the circadian rhythm, which regulates sleep cycles, physical activity, body temperature, heart rate, and hormone secretion over a 24-hour period. 

Our 24-hour clock is aligned with the 24-hour rotation of the planet and must adjust by about 12 to 18 minutes every day. It is influenced by external cues like light and temperature, and disruptions such as exposure to light at night, noise, stress, fatigue and illness. When the circadian rhythm is desynchronised, it doesn’t function properly, leading to sleep disorders. 

How can you improve sleep quality?

Stay consistent with your sleep schedule: Sleeping and waking at the same time reinforces the body’s circadian rhythm, improving sleep quality overall.Try to get up at around the same time every morning to enhance your REM sleep, regardless of how tempting it is to have a lie-in on the weekends.

Create a relaxing bedtime routine: A calming pre-sleep routine signals your body that it’s time to wind down. Activities such as reading, taking a warm bath, or practising gentle yoga can help ease the transition from wakefulness to sleep. Avoid stimulating activities like intense exercise or screen time at least an hour before bed.

Optimise your sleep environment: Your bedroom should be a sanctuary for sleep. Ensure your room is cool, dark, and quiet. Consider using blackout curtains to block out light and a white noise machine to drown out disruptive sounds. Investing in a comfortable mattress and pillows can also make a significant difference.

Limit alcohol and caffeine intake: Alcohol and caffeine can suppress REM sleep, so try to limit daily intake. Furthermore, it is recommended not to drink coffee after 12 p.m., since caffeine may still be present in your system at night.

Don’t suppress Melatonin: Produced by the pineal gland in the brain, melatonin is often dubbed the “sleep hormone” due to its crucial role in inducing sleepiness. Light exposure impacts its secretion, with levels increasing in the evening as darkness falls, peaking around 2 am, and then gradually declining as dawn approaches. Make sure to limit screen time, use blue light filters , and increase your exposure to natural light during the day.

Watch what you eat and drink: What you consume in the hours leading up to bedtime can impact your sleep. Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, opt for a light snack if you’re hungry, and stay hydrated throughout the day rather than drinking large amounts of water before bed.

How can you ensure good sleep hygiene?

Sleep hygiene refers to practices and habits that promote consistent, restorative sleep. This involves maintaining a regular sleep schedule, even on weekends, and creating a conducive sleep environment with a dark, quiet, and cool room, using blackout curtains or white noise machines if necessary. 

A calming pre-sleep routine, such as reading or meditation, helps signal the body to wind down while reducing screen exposure is important to prevent disruption of melatonin production. Consuming foods and supplements rich in tryptophan, magnesium, or melatonin, like turkey, almonds, or cherries, in the evening can also aid sleep, and taking supplements in the morning can support your sleep/wake cycle.

The Role of Sleep Patches

In addition to these traditional strategies, sleep patches are becoming a popular tool for enhancing sleep quality. These patches are designed to deliver natural ingredients that promote relaxation and sleep through your skin, providing a non-invasive and convenient solution.

Sleep patches typically contain ingredients such as melatonin, lavender, and magnesium and help signal to your body that it’s time to sleep. Benefits of sleep patches include:

• Convenience: Simply apply a patch to a clean, dry area of your skin before

bed. There’s no need to worry about taking pills or mixing supplements.

• Steady Release: Sleep patches provide a steady release of ingredients throughout the night, helping you stay asleep longer.
• Natural Ingredients: Many sleep patches use natural, non-habit-forming ingredients, making them a safer alternative to some over-the-counter sleep aids.

The science behind a good night’s sleep: the bottom line

Achieving a good night’s sleep involves a combination of healthy habits, a conducive sleep environment, and, for some, the addition of sleep aids like sleep patches. By incorporating these strategies, you can unlock the secrets to restorative slumber and wake up feeling refreshed and ready to take on the day. Sweet dreams!