Nearly all of us underestimate the vital contribution sound sleep makes to our physical and mental wellbeing, says Edward GorstIn today's fast-paced world, sleep often falls to the bottom of our priority list, squeezed out by long working hours, social obligations and the allure of digital devices.
Yet sleep makes a vital contribution to our health and wellbeing, and is essential for both proper physical and mental functioning. As a sleep expert, I have seen first-hand the profound impact sleep has on our lives, and the dire consequences when we don't get enough.
In this article I will delve into the importance of sleep, the reasons we need it and how it - or the lack of it - affects our health.
The science of sleep
Sleep is a complex biological process that affects every type of tissue and system in the body, from the brain, heart, and lungs to our metabolism, immune function, mood and disease resistance. Sleep is regulated by two systems: sleep/wake homeostasis and the circadian biological clock.
Sleep/wake homeostasis is the name for the mechanism that decides your need for sleep. The longer you stay awake, the stronger your body's desire for sleep becomes, as has been confirmed by many scientific sleep deprivation studies.
Circadian rhythms are controlled by your body's internal clock, which constantly runs in the background to coordinate essential functions and processes over the course of each day. One of the most critical and well-known circadian rhythms is the sleep-wake cycle. Over a 24-hour period this regulates the timing of sleepiness and wakefulness through the release of the hormone melatonin from the pineal gland in the brain.
Circadian rhythms are influenced by environmental cues such as the light level and temperature, which is why disruptions to these can significantly impact sleep patterns.
Rest and recuperation
Sleep is not merely a passive state of rest, it is an active period when various vital processes occur. When we are asleep the body releases human growth hormone and testosterone, which stimulate the production of proteins that are used to build or repair muscle fibres.
It is also the time when the body replenishes its stores of muscle glycogen, an important source of energy that is derived from the carbohydrates we eat. This is why after a good night's sleep we usually feel refreshed and invigorated.
'Sleep is an active period when various vital processes occur'
Cognitive function
Sleep is integral to the efficient function of cognitive processes such as learning, attention, perception and memory. It helps us to consolidate memories of recent events and process information, and gives the body time to clear out waste products that accumulate in the brain.
Sufficient sleep is associated with improved problem-solving, learning capacity, creativity and overall cognitive performance. Without adequate sleep our ability to process new information and make decisions becomes severely impaired.
Emotional regulation
Sleep plays a significant role in emotional stability. Lack of sleep can lead to increased irritability, stress and mood swings. The amygdala, the part of the brain that processes emotions, becomes more reactive when we are sleep-deprived, leading to heightened emotional responses and difficulty managing stress.
Immune function
Adequate sleep is essential for a robust immune system. During sleep the body produces cytokines, proteins that help to fight infection and inflammation and reduce stress. Chronic sleep deprivation can weaken the immune system, making us more susceptible to illnesses and prolonging recovery times.
Metabolism
Sleep affects the way our bodies process and store carbohydrates and can alter levels of hormones that affect our appetite. Poor sleep can disrupt these processes, leading to weight gain and an increased risk of obesity.
Hormones such as leptin (which controls the feeling of fullness) and ghrelin (which stimulates hunger) are both influenced by sleep. Poor sleep can increase the level of ghrelin and decrease the level of leptin, making us feel hungrier and therefore more likely to overeat.
How to get better sleep
Stick to a schedule
Aim to go to bed and wake up at the same time every day, even at weekends. This helps regulate your body's internal clock and improves the quality of your sleep over time.
Create a comfortable sleeping environment
Keep your bedroom cool, ideally 18-21°C. A cooler room will promote better sleep. And make your bedroom as dark as possible: consider blackout curtains or an eye mask to block out unwanted light. Use earplugs or a white-noise machine to mask disruptive sounds if you live in a noisy area.
Limit exposure to screens before bed
The light emitted by phones, tablets, and computers can interfere with your body's production of the sleep hormone melatonin. Aim to avoid screens for at least an hour before bedtime. If you must use screens during this period, consider using apps or settings that reduce blue light emissions.
Establish a relaxing bedtime routine
Engage in calming activities such as reading a book, taking a warm bath or practising relaxation exercises such as deep breathing or meditation. Any of these will signal to your body that it's time to wind down and prepare for sleep.
Watch what you eat and drink
Avoid heavy meals late in the evening, as the normal digestive process can disrupt sleep. If you're hungry close to bedtime, opt for a light snack that includes carbohydrates and protein, such as a small bowl of cereal with milk, or a banana with nut butter.
Try to limit your intake of caffeine and alcohol: both can interfere with your sleep patterns. Avoid caffeinated drinks in the afternoon and evening, and stick to the recommended guidelines for alcohol consumption.
Get regular exercise
Physical activity during the day can promote better sleep, but try to avoid vigorous exercise too close to bedtime, as it is stimulating.
Manage stress
If you find yourself unable to sleep due to racing thoughts or anxiety, try writing down your concerns earlier in the day and developing a plan to address them. Engage in relaxation techniques or mindfulness exercises to calm your mind before bed.
Evaluate your mattress and pillows
Ensure your mattress provides adequate support and comfort. Pillows should support your head and neck in a neutral position. Replace them if they're worn out or no longer provide proper support.
Limit daytime naps
If you need a nap, keep it short (20-30 minutes) and avoid napping late in the afternoon or evening, as this can interfere with your night-time sleep.
Seek professional help if needed
If you consistently struggle with sleep despite trying these tips, consider consulting a healthcare professional or sleep specialist. They can help identify any underlying disorders or provide further guidance tailored to your specific needs.
◆ Edward Gorst is a sleep expert for bedding supplier Panda London (pandalondon.com)
