Understanding Sleep: A Guide To Your Slumber

Sleep is a mysterious and complex process that has puzzled scientists and laypeople alike for centuries. While we spend roughly one-third of our lives sleeping, many of us don't fully understand this essential aspect of our lives. The act of falling asleep and staying asleep can be elusive for some, leading to feelings of frustration and exhaustion. Insomnia, characterised by difficulty falling or staying asleep, affects about 30% of adults in the United States, with women being more susceptible than men. This condition extends beyond a mere nuisance, as it can have detrimental effects on overall health and well-being, including increased risk of heart problems, compromised immunity, obesity, and anxiety.

Breathing techniques

Dr. Andrew Weil’s 4-7-8 Breathing Method

This technique was developed by Dr. Andrew Weil, an integrative medicine doctor, and is based on pranayama exercises. The method involves:

• Placing the tip of your tongue against the roof of your mouth, behind your front teeth. Keep your tongue there throughout the exercise.
• Exhaling through your mouth, making a whooshing sound.
• Inhaling silently through your nose while counting to four in your head.
• Holding your breath and counting to seven.
• Exhaling completely through your mouth, making a whooshing sound, and counting to eight.
• Repeating this cycle at least three more times, maintaining the 4-7-8 ratio.

Controlled Breathing

Controlled breathing can bring your body into a state of relaxation. To do this:

• Place one hand on your stomach and the other on your chest.
• Inhale slowly, directing your breath deep into your belly. The hand on your stomach should rise while the one on your chest remains relatively still.
• Exhale gently, allowing the hand on your stomach to lower.
• Repeat this exercise until you feel ready to sleep or transition into another relaxation ritual.

Progressive Muscle Relaxation (PMR)

PMR, or deep muscle relaxation, can help you unwind and promote tranquility throughout your body. This technique involves:

• Starting with your face and moving down, tense the muscles in your body without straining them, then relax and release the tension.
• Focusing on how relaxed and heavy your body feels in this state.
• If you're a beginner, this technique may take up to 2 minutes to work effectively.

Meditation and visualisation

Body Scan Meditation

Lie in bed facing up with your hands by your side. Spend a few moments practising controlled breathing. Then, direct your attention to your feet and the sensations in them without judging them as good or bad. Breathe deeply and imagine the breath travelling to your feet. As you exhale, let your feet dissolve from your awareness and shift your attention to your ankles and calves. Move your attention progressively upwards until you reach your head. Finish by becoming aware of your body as a whole and breathing deeply.

Visualise a Calm Place

Engaging your imagination by visualising a serene setting and all the feelings that accompany it can help you fall asleep. For example, you can imagine a waterfall and the sounds of echoing rushing water, or the scent of damp moss. The key is to let this image occupy your mind and prevent you from re-engaging with thoughts, worries, and concerns before sleep.

Controlled Breathing

Place one hand on your stomach and the other on your chest. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, and the one on your chest should remain still. Exhale gently and allow the hand on your stomach to fall gradually. Repeat this exercise until you feel ready to sleep or transition into another relaxation ritual.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) involves tensing and relaxing particular muscle groups to help you recognise and release tension in the body. Sit or lie in a comfortable position and focus on your breath. As you slowly breathe in, clench your fists and notice the sensations that accompany tightening your muscles. Gently exhale and relax your hands, noticing the tension drain from your muscles. Repeat this process for different muscle groups throughout your body.

Autogenic Training

Autogenic training is a self-hypnosis technique that uses phrases that focus awareness on relaxing sensations in different body areas. Lie in bed with your eyes closed and recite sets of six to ten phrases for each of the following sensations: warmth and heaviness in the arms and legs, a slow and steady heartbeat, slow and calm breathing, softness and warmth in the belly, and a cool forehead.

4-7-8 Breathing

Place the tip of your tongue on the roof of your mouth and keep it there throughout the exercise. Close your mouth and breathe in through your nose as you count to four in your mind. Hold your breath and count to seven. Open your mouth and exhale, making a whooshing sound, as you count to eight. Repeat this cycle three more times, ensuring your breathing pattern follows the 4-7-8 ratio.

Sleep misperception

According to research led by Professor Daniel Kay of Brigham Young University, this phenomenon may be explained by an impairment in the inhibition process that occurs when falling asleep. Prof. Kay suggests that when falling asleep, the brain usually sends inhibitory neurons that gradually reduce conscious awareness until the sleeper reaches a state of deep sleep. However, in people with insomnia, this process may be impaired, resulting in a misperception of sleep.

The study found that people with insomnia who reported being awake during the dreamless phase of sleep, also known as non-rapid eye movement sleep, exhibited increased activity in brain areas associated with conscious awareness. On the other hand, "good sleepers" who reported falling asleep quickly also showed increased brain activity in these same regions. This suggests that both those with insomnia and those without may go through a similar inhibition process when falling asleep, but people with insomnia may require a greater degree of inhibitory activity to feel asleep.

To investigate this phenomenon, Prof. Kay and his team analysed the sleep patterns and experiences of 32 people with insomnia and 30 participants without the condition. They used polysomnography, a traditional sleep-studying method, to examine brain wave patterns and detect when participants were asleep. Additionally, they injected a radioactive tracer into the participants' arms to identify which brain neurons were active during sleep. Brain scans were also conducted to determine the location of brain activity.

The findings of this study have important implications for understanding insomnia and developing new strategies for treatment. Prof. Kay suggests that mindfulness meditation may be beneficial for people with insomnia, as it can help inhibit cognitive processes that interfere with sleep. Overall, the research highlights the complex nature of sleep and the need for further investigation into the underlying processes involved.

Sleep environment

A good sleep environment is dark, quiet, cool, and comfortable. Here are some tips to improve your sleep environment and get a better night's rest.

Darkness

The bedroom should be very dark. Use room-darkening shades, heavy lined draperies, or light-blocking shades to block out light coming through windows. Light-blocking shades are inexpensive and easy to install, available at most hardware stores. If you sleep during the day or have street lights shining into your room at night, opaque window coverings are especially important.

If light is entering your room from under doorways, turn off the lights or insert a draft stopper under the door. If this doesn't work, consider wearing an eye mask.

Quiet

Keep your bedroom as quiet as possible by blocking outside noises. A fan, a white noise machine, or a white noise app on your smartphone can help to mask other sounds. If you share a bed with a partner, their unique scent may also help you sleep better.

Cool

The ideal bedroom temperature for sleeping is around 65 to 68 degrees Fahrenheit (18.3 degrees Celsius). A cooler thermostat setting helps maintain a lower core body temperature, which makes you feel sleepy. If this temperature feels too cold, try adding an extra layer of bedding.

High humidity can also negatively impact sleep, especially when combined with higher temperatures. Health experts recommend keeping indoor relative humidity levels between 30% and 50% for general comfort. Using air conditioning in the summer can help keep humidity at a comfortable level.

Comfort

Having the right mattress, pillows, and bedding is essential for feeling relaxed and getting a good night's sleep. Choose a mattress that provides the best support and cushioning for your body. If you sleep hot, look for a mattress that promotes good airflow and doesn't retain too much body heat.

Select a pillow that provides the right amount of loft and support for your sleep style. Choose bedding that suits the season, climate, and your personal comfort preferences. Wash your sheets regularly to prevent dust mites and body oils from building up and to promote better sleep.

Sleep routine

Sleep is essential for our physical and mental health, but it can be elusive for many people. Establishing a consistent sleep routine can help you get the rest you need. Here are some tips to improve your sleep routine:

Create a Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. Maintaining a consistent sleep schedule helps to regulate your body's internal clock and improve your sleep quality.

Optimise Your Bedroom Environment

Your bedroom should be a relaxing and comfortable space that promotes sleep. Here are some ways to optimise your sleep environment:

• Invest in a comfortable mattress and pillows.
• Dim the lights before bed. Lower lighting helps signal to your body that it's time to wind down.
• Reduce exposure to blue light from electronic screens at least an hour before bedtime. Blue light can disrupt your sleep by stimulating daytime hormones.
• Minimise disturbing noises. Use a fan, white noise machine, or sleep sounds to block out unwanted noise.
• Maintain a cool temperature in your bedroom. A slightly cooler environment can help promote restful sleep.
• Use heavy curtains, blackout shades, or an eye mask to block out light.

Adopt Healthy Habits

Your daily habits can significantly impact your sleep quality. Here are some healthy habits to incorporate into your routine:

• Get regular exercise, but avoid strenuous workouts close to bedtime. Moderate aerobic activity can improve sleep quality and duration.
• Limit caffeine intake, especially in the afternoon and evening. Caffeine can disrupt your sleep by stimulating your nervous system.
• Avoid large meals late in the evening. Eating a big meal before bed can cause discomfort and digestion issues that interfere with sleep.
• Avoid alcohol close to bedtime. While it may seem relaxing, alcohol can disrupt your sleep cycles later in the night.
• Increase your exposure to natural light during the day. Natural light helps regulate your body's sleep-wake cycles.

Relax and Wind Down

Giving yourself time to wind down before bed is crucial for preparing your mind and body for sleep. Here are some relaxation techniques to try:

• Meditation: Meditation can help calm your mind and improve sleep quality.
• Deep breathing: Focus on slow, controlled breathing to bring your body into a state of relaxation.
• Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups to release tension and promote tranquility.
• Visualisation: Imagine a calming scene or use imagery distraction to help quiet your mind.
• Leg exercises: Try some simple leg lifts or squats to divert blood flow away from your brain and promote a sense of calm.
• Yoga: Gentle yoga poses and stretches can help relax your body and improve sleep quality.

Remember, it's important to be consistent with your sleep routine and give your body and mind time to adjust to these new habits. Experiment with different techniques to find what works best for you, and don't be afraid to seek professional advice if you continue to struggle with sleep.

Frequently asked questions