Falling asleep is simple right….?
You close and eyes and doze off…there’s nothing to it!
Well, that’s the theory, but it doesn’t always seem to work out that way.
Have you ever thought about what sleep is and the steps involved? It’s actually mind-boggling! Sleep is a very complex process that that has many different stages involved in the cycle with each level of sleep lasting a certain period of time.
Stages 1 to 3 are referred to as NREM (Non-Rapid Eye Movement) sleep, which is also known as “quiet sleep”. Firstly, the body prepares itself for sleep by releasing certain hormones. These hormones cause the body to relax and prepare itself for sleep. This process normally lasts between five to ten minutes.
Then, the body goes into cycles of light, dreamless sleep which is characterized by rapid eye movement (REM). In this stage of sleep, dreams and vivid sensations can occur. Each cycle of NREM stage 2 can last approximately 20 minutes. Approximately 50% of people spend their total sleep time in this stage.
During NREM stage 3, muscles are completely relaxed, blood pressure drops and breathing slows down. It is a period of sleep where any noises may not be noticed. In stage 3, the body starts its physical repairs and consolidates memories. A good stage 3 sleep allows the body to feel refreshed when it wakes.
The final and fourth stage is known as REM (Rapid Eye Movement) sleep where the body enters the deepest state of sleep. In this stage, the person is very active and awake, the body makes eye and muscle movements. This stage of sleep is very important as it is when our brain is able to process information and make new memories as well as process and store emotions.
When someone is having trouble falling asleep naturally, and remaining asleep, it is defined as insomnia. Insomnia is a collection of symptoms that occur when the circadian rhythms and hormones in the body are out of whack. Most people may suffer the occasional night were trying to sleep becomes difficult, but it is the frequency of these nights that dictates how we deal with it.
People can suffer from long-term insomnia if they have underlying medical or psychiatric disorders. However, there are many triggers that can cause acute sleeplessness that can affect anyone.
Some of the causes of insomnia are:
1. Poor sleep hygiene – Going to sleep at irregular times and waking up without a fixed time are part of a poor sleep hygiene routine. It is one of the most common causes of insomnia
2. Sleep apnoea – a disorder where the airway is obstructed during sleep causing the person to have loud snoring and pauses in breathing. This can cause daytime sleepiness, loss of concentration, and fatigue.
3. Overuse of stimulants like coffee, chocolate, sugar, or energy drinks – these stimulants act on the central nervous system and increase brain activity. This can disrupt the sleep-wake cycle and cause insomnia.
4. Stress – can cause sleep deprivation due to its effect on adrenaline and cortisol levels in the body. These hormones are usually triggered when immediate action is required from the body, increasing the heart rate and blood pressure. Not exactly what you need when you’re trying to relax
5. Alcohol – depending on your tolerance level, alcohol can affect your sleep. Although a depressant, excess alcohol consumption can cause sleep deprivation. If you are experiencing insomnia it is advisable to reduce your alcohol intake or to avoid it.
6. Medications – if you are taking certain medications, like antidepressants, antihistamines, anti-seizure medications, or even certain pain medications, these can all affect your regular sleep patterns. You should discuss your medication with your Doctor or Pharmacist if you feel it affects your sleep.
7. Overeating – this can cause a disruption in sleep patterns due to a disruption in the levels of serotonin and melatonin in the body. You should avoid eating a heavy meal before bedtime so as not to disrupt the circadian rhythm of sleep.
8. Obesity – can cause sleep disruption due to the increased stress on the body. Obesity can increase the production of hormones like leptin and ghrelin. These hormones are linked to overeating.
Sleeping is a vital part of life. Sleeplessness can have a detrimental effect on your health if it continues for long periods of time and can lead to problems functioning properly when awake. Sleep deprivation can cause increased blood pressure, heart rate, blood sugar, weight gain. It can lead to mood swings, irritability, depression, and anxiety. Many people experience insomnia, but don’t know the cause of it or how to treat it. If you are experiencing sleeplessness, you should try to take steps to address the issue.
Some tips on getting a good night sleep include:
1. Develop a bedtime routine – Go to bed and get in bed at the same time every night. This will help develop a regular body clock.
2. Avoid caffeine, nicotine, and alcohol for at least 2 hours before you go to bed.
3. Avoid eating a heavy meal or drinking any fluid for at least 1 hour before going to bed.
4. Avoid watching TV or using a tablet or mobile phone for at least 1 hour before getting into bed.
5. Avoid having a stressful conversation at night time and especially in bed.
6. Make sure you are dressed in comfortable clothes. Turn off or dim the lights in the room only just before you go to bed. Make sure your room is cool enough to sleep comfortably.
7. Reading a book before bedtime is a great way to unwind and relieve stress.
8. Relaxation exercises like yoga, meditation, or deep breathing exercises can help you relax and get to sleep.
9. Some people find it helpful to take a warm bath or shower before bed. This enables the body to be at the optimal temperature of between 18oC and 24oC for sleep.
10. If all else fails, you could seek advice from your Doctor or Pharmacist who may suggest sleeping tablets as a sleep aid. These should only be considered as a short-term solution as they can leave you feeling groggy when you wake up. Another issue is that sleeping tablets can lead to addiction and over-use. There are alternative herbal remedies that are natural and not addictive which aid sleep.