Sleep Science: Why It's Important To Have Sound Sleep

Sleep Science: Why It's Important To Have Sound Sleep

Are you tired of restless nights and constantly waking up feeling drowsy? Have you ever wondered if there are natural solutions to improve your sleep without resorting to medication? In a world filled with busy schedules and increasing stress, achieving a good night's sleep is often easier said than done. However, what if I told you there might be simple, natural remedies to help you experience more restful nights?

 

Author

Dr. Ayesha Tufail

Our Certified Medical Doctor, Researcher and Top-Rated Medical Writer on Upwork. Dr. Ayesha Tufail has more than 10 years of experience working as a General Practitioner. Her areas of research include Stem Cell Therapy, Herbal Health Supplements & Adult ADHD.

You can get in touch with Dr. Ayesha via her LinkedIn account linked at the end of this page.

 

Join me on a journey through the fascinating world of sleep, where we will learn practical tips, make lifestyle changes, and discover the potential benefits of certain herbal supplements. Learn how to achieve a more comfortable and fulfilling sleep experience by making minor changes to your daily routine. Let us explore the possibilities that could change your nightly rest as we dive into the world of sleep together.

How Sleep Works:

 Ever wondered what happens in your body when you go to sleep? Imagine it as a beautiful dance choreographed by your brain. As you drift into dreamland each night, your brain guides you through different stages of sleep, kind of like scenes in a play. Each stage has its own special features, like helping your body heal and keeping your mind in tip-top shape.  [1] Let us explore the phases that give our nights a unique flavour by starting with a brief look at the fascinating field of sleep science.

Stages of Sleep:

  1. NREM (Non-Rapid Eye Movement) Sleep:

 The journey begins with Non-Rapid Eye Movement (NREM) sleep, consisting of several stages, each playing a crucial role in physical restoration and growth.[2]

  •  In NREM Stage 1, we transition from wakefulness to sleep, experiencing a light sleep where muscle activity decreases, and relaxation sets in.
  • NREM Stage 2 follows, marked by a slight decrease in body temperature and a decrease in heart rate. This stage prepares the body for deeper sleep.
  • NREM Stages 3 and 4 are characterized by the slow-wave sleep (SWS) phase, where the body undergoes significant restoration, including muscle repair and immune system strengthening.

  1. REM (Rapid Eye Movement) Sleep:

 A unique type of sleep called Rapid Eye Movement (REM) is characterised by rapid eye movements under closed eyelids, vivid dreams, and increased brain activity. REM sleep is essential for cognitive function, memory consolidation, and emotional regulation.[3]

This cycle of NREM and REM stages repeats throughout the night, forming a crucial part of the sleep architecture that contributes to overall well-being. Understanding the intricate dance between these sleep stages gives us a better understanding of how sleep affects our health and daily functioning.

How Many Hours of Sleep Do We Need:

The duration of sleep is a critical factor in determining its quality and impact on overall health. While individual sleep needs vary, adults generally require 7-9 hours of sleep per night for optimal well-being. Insufficient sleep is linked to a range of health issues, including impaired cognitive function, a weakened immune system, and an increased risk of chronic conditions.[5]Conversely, oversleeping is associated with similar risks, emphasizing the importance of finding a balanced sleep duration. Striking the right balance aligns with improved mood, enhanced concentration, and better overall physical and mental resilience. Prioritizing an adequate and consistent sleep duration is a fundamental step towards promoting holistic health and vitality.
 

How Sleep Affects Your Health:

Now that we have explored the fascinating world of sleep stages, let us talk about why those nightly adventures are more important than we realise. You see, while we're catching those Zzzs, our bodies are busy doing some serious maintenance work that goes beyond just feeling rested in the morning. [5]

  1. Brain Health:

   During sleep, your brain tidies up and organizes memories, making sure you wake up with a clear mind. Lack of sleep may affect your ability to concentrate, solve problems, and even make decisions.[6]

  1. Physical Restoration:

   Ever feel like you've hit a reset button after a good night's sleep? That's because your body is busy repairing muscles, tissues, and organs while you snooze. Sleep is like a superhero for your immune system, helping it stay strong and ready to tackle any invaders.[5] 

  1. Emotional Well-Being:

   Sleep plays a role in regulating emotions and managing stress. A good night's sleep can help you handle life's ups and downs more effectively. On the flip side, lack of sleep might leave you feeling more irritable, anxious, or even down in the dumps.[6] 

  1. Metabolism and Weight:

   Believe it or not, sleep can influence your weight. It's like your body's way of balancing hunger hormones. When you do not get enough sleep, your hormones can become out of balance, potentially leading to cravings and overeating.[5][7]

  1. Cardiovascular Health:

   Sleep is linked to heart health. It helps regulate blood pressure and keeps your cardiovascular system in check. Consistently poor sleep might increase the risk of heart-related issues over time.[7] 

  1. Endocrine System:

   Your endocrine system, which is responsible for hormones, loves a good night's sleep. It helps maintain hormonal balance, affecting everything from growth to metabolism.[8] 

  1. Fertility:

Insufficient sleep can adversely impact fertility. Sleep deprivation disrupts hormonal balance, affecting reproductive hormones such as luteinizing hormone (LH) and follicle-stimulating hormone (FSH). Disruptions in these hormones can lead to irregular menstrual cycles and ovulatory dysfunction in women. Additionally, inadequate sleep can contribute to increased stress levels, which further interferes with reproductive health. In men, sleep deprivation may lead to lower testosterone levels and impaired sperm production.[8]

Getting quality sleep isn't just about feeling refreshed; it's about giving your body the chance to do its best work. It's like a backstage crew working tirelessly to make sure the show goes on smoothly, and you wake up ready for whatever the day brings. So, let's make sure we're giving our bodies the sleep they deserve!
 

Natural Ways to Promote Sound Sleep: 

Ensuring a restful night's sleep involves adopting natural strategies that align with your body's circadian rhythm. 

  • First and foremost, establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock, promoting a more predictable sleep-wake cycle.
  •  Create a calming bedtime routine, incorporating activities such as reading, gentle stretching, or meditation. 

  • Engaging in relaxing activities signals to your body that it's time to wind down.

  •  Optimize your sleep environment by keeping your bedroom dark, quiet, and cool. Invest in comfortable bedding and pillows, and consider using blackout curtains to minimize disruptive external stimuli.

  • Additionally, limit exposure to screens before bedtime, as the blue light emitted can interfere with melatonin production, a hormone crucial for sleep. 

Adopting these natural habits will allow you to sleep more comfortably and rejuvenatingly.

Herbal Supplements for Sleep Support:

In addition to adopting natural sleep-promoting habits, certain herbal supplements have gained popularity for their potential to aid in relaxation and improve sleep quality. 

  • Melatonin is a naturally occurring hormone in the body that, when taken as a supplement, aids in regulating sleep-wake cycles. Its role in signalling the body to prepare for sleep makes it a popular choice for those seeking assistance in achieving restful nights.[9] Supplementing with melatonin can impact endocrine activity and lead to lingering tiredness due to the exogenous melatonin disrupting the body's natural production and scheduling. Careful dosage consideration is essential, as market offerings often exceed the body's natural production levels. Preserving the body's innate melatonin production in the evening is vital for a balanced sleep-wake cycle. 

Notably, individuals with blindness, lacking natural light cues, may require higher melatonin doses, illustrating exceptions to the general guidance on supplementation. Understanding this delicate balance is crucial for optimizing sleep health and avoiding potential disruptions. 

  • With a centuries-long history, Valerian root is acknowledged for its potential to soothe the nervous system. This herbal remedy has been employed to address sleep concerns and promote relaxation, offering a gentle approach to enhancing sleep quality.[10]
  • A flavonoid called apigenin, which is present in some plants, is thought to have calming qualities that could help with sleep. Its potential to promote relaxation makes it an appealing choice for those looking for natural sleep aids.[11]
  • Ashwagandha, an adaptogenic herb known for its stress-relieving properties, has also been linked to improved sleep. By addressing stress, a significant factor in sleep disturbances, Ashwagandha offers a holistic approach to supporting better sleep.[12]
  • L-theanine, found in tea leaves, plays a vital role in sleep by promoting relaxation without sedation. It induces a calm state, reducing anxiety and enhancing sleep quality. [13]
  • Magnesium L-threonate indirectly contributes to sleep support by supporting brain health and relaxation. This specific form of magnesium is known for its ability to cross the blood-brain barrier, positively impacting neural function. [14]

It's important to note that individual responses to these supplements can vary, and consulting with a healthcare professional before incorporating them into your routine is advisable. While these herbal supplements may offer support, they should be considered as part of a broader approach that includes overall sleep hygiene and lifestyle choices for comprehensive sleep improvement.
 

Conclusion: 

The importance of adequate sleep in achieving overall well-being cannot be overstated. As we have looked into natural ways to improve the quality of our nightly sleep, it is clear that investing in good sleep habits benefits both our physical and mental health. 

Adopt the simple yet effective practices discussed here and think about the potential benefits of herbal supplements like Apigenin and Ashwagandha, which are available at our store.[15]These natural remedies hold promise for supporting restful sleep. Set sleep as a top priority, discover its transformational power, and start down the path to a more vibrant, healthy you. Sweet dreams await—make them a reality tonight!

Dr. Ayesha Tufail's LinkedIn - www.linkedin.com/in/dr-ayesha-tufail-679176252/



References: 

  1. Patel AK, Reddy V, Shumway KR, Araujo JF. Physiology, Sleep Stages. 2022 Sep 7. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 30252388.

  2. Brinkman JE, Reddy V, Sharma S. Physiology of Sleep. [Updated 2023 Apr 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482512/
  3. Feriante J, Araujo JF. Physiology, REM Sleep. 2023 Feb 13. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 30285349.

  4. Chaput JP, Dutil C, Sampasa-Kanyinga H. Sleeping hours: what is the ideal number and how does age impact this? Nat Sci Sleep. 2018 Nov 27;10:421-430. doi: 10.2147/NSS.S163071. PMID: 30568521; PMCID: PMC6267703.

  5. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., ... & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591-592.
  6. Eugene AR, Masiak J. The Neuroprotective Aspects of Sleep. MEDtube Sci. 2015 Mar;3(1):35-40. PMID: 26594659; PMCID: PMC4651462.

  7.    Kohansieh, M., & Makaryus, A. N. (2015). Sleep Deficiency and Deprivation Leading to Cardiovascular Disease. International Journal of Hypertension, 2015. https://doi.org/10.1155/2015/615681
  8. Lateef OM, Akintubosun MO. Sleep and Reproductive Health. J Circadian Rhythms. 2020 Mar 23;18:1. doi: 10.5334/jcr.190. PMID: 32256630; PMCID: PMC7101004.

  9. Edemann-Callesen, H., Andersen, H. K., Ussing, A., Virring, A., Jennum, P., Debes, N. M., Laursen, T., Baandrup, L., Gade, C., Dettmann, J., Holm, J., Krogh, C., Birkefoss, K., Tarp, S., & Händel, M. N. (2023). Use of melatonin in children and adolescents with idiopathic chronic insomnia: A systematic review, meta-analysis, and clinical recommendation. EClinicalMedicine, 61. https://doi.org/10.1016/j.eclinm.2023.102048
  10. Kim J, Lee SL, Kang I, Song YA, Ma J, Hong YS, Park S, Moon SI, Kim S, Jeong S, Kim JE. Natural Products from Single Plants as Sleep Aids: A Systematic Review. J Med Food. 2018 May;21(5):433-444. doi: 10.1089/jmf.2017.4064. Epub 2018 Jan 22. PMID: 29356580.

  11. Hu Z, Oh S, Ha TW, Hong JT, Oh KW. Sleep-Aids Derived from Natural Products. Biomol Ther (Seoul). 2018 Jul 1;26(4):343-349. doi: 10.4062/biomolther.2018.099. PMID: 29929351; PMCID: PMC6029681.

  12. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.

  13. Yang Wei, Jia Xu, Siwei Miao, Kang Wei, Lanlan Peng, Yuanfeng Wang & Xinlin Wei (2023) Recent advances in the utilization of tea active ingredients to regulate sleep through neuroendocrine pathway, immune system and intestinal microbiota, Critical Reviews in Food Science and Nutrition, 63:25, 7598-7626, DOI: 10.1080/10408398.2022.2048291
  14. Zhang, C., Hu, Q., Li, S., Dai, F., Qian, W., Hewlings, S., Yan, T., & Wang, Y. (2022). A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients, 14(24). https://doi.org/10.3390/nu14245235

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