Sleep is a necessary function that helps your body and mind to replenish, allowing you to wake up refreshed and aware. A good night’s sleep also helps the body stay healthy and avoid ailments. The brain cannot function correctly if it does not get adequate sleep. This can affect your ability to focus, think effectively, and recall memories.

Most adults require between seven and nine hours of sleep per night. Children and teenagers require significantly more sleep, especially if they are under the age of five. Work schedules, daily worries, a noisy bedroom environment, and medical issues can all interfere with getting enough sleep. A balanced diet and excellent living choices can help guarantee that you get enough sleep each night, but for some people, chronic sleep deprivation is the first indicator of a sleep problem.

The Science of Sleep

An internal “body clock” regulates your sleep cycle, determining when you are weary and ready for bed, as well as when you are refreshed and awake. The circadian rhythm is a 24-hour cycle that this clock follows. You will grow increasingly fatigued during the day after waking up from sleep. These emotions will peak in the evening before bedtime.

This sleep drive, also known as sleep-wake homeostasis, may be connected to adenosine, a brain-produced chemical molecule.

Adenosine levels rise throughout the day as you feel fatigued, and the body breaks it down during sleep.

The circadian rhythm is also influenced by light. The hypothalamus is a particular region of nerve cells in the brain, and it contains a cluster of cells called the suprachiasmatic nucleus, which processes signals when the eyes are exposed to natural or artificial light. These signals assist the brain in determining whether or not it is day or night.

As natural light fades in the evening, the body produces melatonin, a drowsiness-inducing hormone. When the sun rises in the morning, the body produces cortisol, a hormone that promotes energy and alertness.

Sleeping Stages

Once we fall asleep, our bodies go through a four-stage sleep cycle. Non-rapid eye movement (NREM) sleep is the first three stages, while rapid eye movement (REM) sleep is the fourth stage.

Stage 1 NREM: This initial stage, which comprises light sleep, indicates the transition between awake and sleep. Muscles relax, and your heart rate, breathing, and eye movements, as well as your brain waves, which are more active when you are awake, begin to calm down. Stage 1 usually lasts a few minutes.

Stage 2 NREM sleep is characterized by deeper sleep as your heart rate and breathing rate continue to go down and your muscles become more relaxed. Your eye motions will stop, and your body temperature will drop. Aside from a few transient bursts of higher frequency electrical activity, brain waves are also slow. Stage 2 is the most common and longest of the four sleep stages.

Stage 3 NREM: This stage is critical for feeling refreshed and aware the next day. The heart rate, breathing rate, and brain wave activity all fall to their lowest levels, and the muscles are as relaxed as they can be. This stage will last longer at first and then shorten throughout the night.

REM: The first REM stage occurs approximately 90 minutes after you fall asleep. As the name implies, your eyes will move back and forth fast beneath your eyelids. The rate of breathing, heart rate, and blood pressure will begin to rise. Dreaming usually occurs during REM sleep, and your arms and legs will become paralyzed – this is thought to protect you from physically acting out your dreams. As the night progresses, the duration of each REM sleep cycle rises. REM sleep has also been linked to memory consolidation, the process of transforming freshly learned experiences into long-term memories, according to numerous research. As you get older, the duration of the REM stage shortens, causing you to spend more time in the NREM stages.

These four stages will cycle through your night till you wake up. Each cycle will last approximately 90-120 minutes for most folks. NREM sleep accounts for approximately 75% to 80% of each cycle. You may also wake up momentarily during the night but have no recollection of what happened the next day. These are referred to as “W” stages.

The Importance of Adequate Sleep

Most adults require at least seven hours of sleep per night for optimum cognitive and behavioral functions. An insufficient amount of sleep might have catastrophic consequences. According to neurologists, sleep deprivation makes people more prone to attention lapses, impaired cognition, delayed reactions, and mood swings.

It’s also been hypothesized that persistent sleep deprivation can cause people to develop a sort of tolerance. Even if their brains and bodies are suffering as a result of a lack of sleep, people may be unaware of their own limitations because less sleep feels normal to them. Furthermore, a lack of sleep has been related to an increased risk of various diseases and medical disorders. Obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and premature death are among them.

If you or someone you know is dealing with severe insomnia, you must get evaluated at a neurology center.

Adults who do not get enough sleep each night might change their lifestyle and sleep patterns to get the necessary seven to nine hours of sleep. These are some examples:

• Set a reasonable bedtime and stick to it every night, including on weekends.
• Maintain a pleasant temperature and dim lighting in your bedroom.
• Maintain a pleasant sleeping environment by using the appropriate mattress, pillows, and sheets for your sleep preferences and body type.
• Consider imposing a “screen ban” in your bedroom on televisions, laptops and tablets, cell phones, and other electronic gadgets.
• Avoid coffee, alcohol, and heavy meals in the hours before night.
• Tobacco should not be used at any time of day or night.
• Exercising during the day can help you relax and prepare for sleep in the evening.