Sleep, or trying to sleep, accounts for one-third of our lifespan, but 27% of Americans claim they have problems falling asleep at night. How can we improve these statistics? Understanding what’s really going on inside our brains during sleep and how this activity directly impacts our quality of life may be a good place to start. In this article, we discuss the latest research on sleep and the brain and how this powerful link dramatically affects our mental and cognitive health. We also offer self-care tips and science-backed sleep hacks that can help those suffering from sleep deprivation catch some much-needed Zs.
Sleep Cycles – How Important Are They?
When we sleep, our brain will repeatedly cycle through two different types of sleep: REM (rapid-eye movement) sleep and non-REM sleep. The first part of the cycle is non-REM sleep, which includes four stages:
- Still being awake, but falling asleep
- Light sleep, when the heart rate regulates, and body temperature drops
- & 4. Deep sleep
As people cycle into REM sleep, their breath rate increases, eyes move rapidly behind closed lids, and their brain waves are similar to those during wakefulness. According to Johns Hopkins Medicine, though REM sleep was previously believed to be the most critical sleep phase for learning and memory, newer studies suggest that non-REM sleep is more important for those areas of cognition. This type is also the more restful and restorative phase of sleep.
What Happens to Our Brain With Little to No Sleep?
Sleep significantly impacts brain function, and the less someone gets, the worse the physical, cognitive, and mental outcome. We’ve heard that sleep is vital to the body and that not getting enough can increase health risks from high blood pressure to a compromised immune system. But what happens to the brain? A healthy amount of sleep is vital for brain plasticity, or the brain’s ability to modify its connections or rewire itself. When someone tosses and turns all night and doesn’t have a restful night’s sleep, the brain has a difficult time processing what was learned during the day, and it will have more trouble remembering it in the future (Johns Hopkins Medicine).
Researchers also believe that sleep promotes the removal of waste products from brain cells. A new study out of Boston University found that the cerebrospinal fluid washes in and out of the brain in waves during sleep, helping clear out metabolic waste (Fultz, N. et al., 2019). Researchers believe this waste could contribute to toxic protein plaques that play a role in memory loss and other cognitive issues. Better sleep habits can help eliminate this waste, leading to better cognitive health.
Latest on Sleep and Mental Health
A new podcast from the Harvard Business Review showcased sleep researcher Christopher Barnes, an associate professor at the Foster School of Business at the University of Washington, and his clinical understanding of how sleep deprivation affects our mental health. Barnes states, “studies have shown that sleep depravation tints the lens in which we perceive threats, so we are more likely to see these threats (especially minor ones) as more dangerous than we would if we were well-rested. This eventually leads to a cycle of heightened anxiety and depression.”
A recent study out of the Journal of Child Psychology and Psychiatry revealed that teenagers who experience poor sleep may be more likely to experience poor mental health in later life. The depressed teens in the study slept 30 minutes less per night than other groups (Orchard, F. et al., 2020.) The evidence is clear – lack of sleep impacts our mental, physical, and brain health. So how can we improve our sleep habits for a longer, healthier life? It starts with our circadian rhythms.
Sleep Hacks for Your Best Sleep
Experts agree that the most important thing someone can do to improve their quality of sleep is to put away smartphones and tablets before bedtime – but way before bedtime. According to a report from Harvard Medical School, the blue light produced by our digital screens lowers the secretion of melatonin, a hormone that influences circadian rhythms. When melatonin is off-balance, our sleep also suffers. Here are scientifically proven strategies to help optimize our circadian rhythm before bed:
- Turn off all bright screens beginning two to three hours before bed.
- Our circadian rhythm allows the body’s temperature to drop naturally when it’s time for some shut-eye, so sleeping in a cooler environment can help the body fall into restfulness.
- Try using dim red lights for night lights. Red light has the least power to shift circadian rhythm and lower melatonin.
- Exercise can have a significant circadian phase-shifting effect. One study suggests scheduling workouts at certain times during the day can actually hack the circadian rhythm allowing people to feel more energized and facilitate better sleep patterns.
- If a job requires the use of electronic devices at night, try wearing blue-blocking glasses or using an app that filters the blue/green wavelength.
Sleep is not just important in today’s world, it is a self-care essential. Over time, sleep issues can lead to mental health disorders, cognitive issues, and other medical problems. Addressing chronic sleeplessness before it turns into a major problem is a significant piece of solid preventive care.