The Science Of Sleep: Biological Cycles Of Rest And Activity

Sleeping well keeps us healthy, at any age. Scientific research on sleep shows that when we sleep soundly at night, this deep rest rejuvenates our mind and body so that we function at optimal levels during our waking hours. On the other hand, continual sleep deprivation can trigger serious health concerns, such as high blood pressure, obesity, depression, and impaired immune response. The science of sleep confirms that its not just a matter of feeling foggy the next morning, our entire well being is at stake.

How do we go about creating the best conditions for sleep? The National Sleep Foundation has emphasized the value of sleeping in a dark room. Light and dark conditions influence the body’s circadian rhythms, which are biological cycles that govern the timing of many critical bodily functions, such as production of hormones, brain wave activity, regulation of core body temperature, and cell regeneration. These rhythms operate over phases of rest and activity, and are heavily influenced by light and dark in our surrounding environment.

During exposure to daylight, the active phase of body activity occurs. It is important to keep in mind, though, that even just the light in our bedroom or the light from our TV or computer can have a significant effect on our circadian rhythms. The light impulse enters through the eyes (even when they are closed) and stimulates various parts of the brain that govern our levels of hormonal activity, body temperature, etc. As a result we continue to feel awake.

Sleep research has shown that when we control exposure to light and darkness, circadian rhythms stay in balance. When they are in good balance, our body feels tired in the absence of light and we can sleep deeply and restfully. When we are in a light environment. we will feel awake and alert.

In young people, proper sleep directly influences proper mental and physical development as they grow and mature, so this issue becomes even more critical. Research has shown that circadian rhythms are in place at about 6 weeks of age, and by three to six months, most young children have a consistent sleeping and waking cycle in place.

How can we control our exposure to light and dark? During daylight hours, spend time in sunlight. We can also supplement our exposure to natural daylight with a sunshine supplemental light system. At bedtime, create a good routine for yourself. Thomas J. Balkin, Ph.D., Chairman of the National Sleep Foundation advises, “The hour before bed is an important time to relax and wind-down before going to sleep. For those who are having problems sleeping, it’s a good idea to consider whether your bedtime routines may be too alerting.”

It is best to turn off the computer and the TV an hour before we go to bed, to make sure that the light from either will not have an adverse effect on our sleep. Don’t bring work into the bedroom, it should be a place for rest, not activity. Best to keep the bedroom dark or very dimly lit. If necessary, an eye mask or light blocking curtains can be used to ensure darkness. We can also promote relaxation by gently massaging our neck, hands, and feet just before bedtime. Once lying down in bed in the dark, we can enhance relaxation by taking long, deep, easy breaths, letting body and mind relax.

We can also start off the process of relaxing before bed with a cup of warm milk or a soothing herbal tea of our choice (such as Chamomile tea). We can make sure our mattress is a good comfortable sleeping surface and not a hindrance to relaxation. Use of special types of sleeping surfaces such as a latex mattress, memory foam mattress, or air beds have provided a good benefit for many.

We all require deep and restful sleep to enjoy our lives and stay healthy. It is well worth taking the time and care to start your night’s sleep in a soothing and restful way, and the benefits of better sleep will follow. Well begun is half done!

For more info on sleep technology and tips for better sleep, go here. Find out more about different types of mattresses, such as the memory foam mattress or latex mattress, here.