subject: The Science Of Sleep: Biological Cycles Of Rest And Activity [print this page] The science of sleep makes it clear that our entire health and well being depends on sleeping well. Science has shown that when we get a good night's rest, this deep rest rejuvenates body and mind so that we are able to function at our best levels during the day. Sleeping well keeps us healthy. On the other hand, if we suffer from sleep deprivation for a significant time, this can often lead to major health issues such as depression, impaired immune response, high blood pressure, and obesity.
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.
The science of sleep shows that when we can control our exposure to light and darkness in our environment, the circadian rhythms are kept in proper balance. When we are exposed to daylight, we feel lively and alert. When there is absence of light, we feel tired and can sleep more easily and more deeply.
Light is a critical factor for your young children and teenagers too because a good night's sleep directly impacts mental and physical development in growing children. Sleep science tells us that circadian rhythms develop at about six weeks, and by three to six months, most infants have a regular sleep-wake cycle.
Knowing all this, we see that it is important to control our exposure to light and darkness. During the day it is good to spend time in sunlight. Some people even supplement their exposure to natural sunlight through use of a supplemental light system when indoors. When time for bed approaches, we should have a regular routine in place whenever possible. The Chairman of the National Sleep Foundation, Thomas J. Balkin, Ph.D., says, "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.
If we like we can help the process of relaxation before bed by drinking something soothing, such as a cup of warm milk or an herbal tea of our choice (such as Chamomile tea). The mattress we are using can also make a difference for many people. We want to be sure our mattress is comfortable and does not make it harder for the body to relax. Many people find that using a special sleeping surface is a big help, such as a memory foam mattress, latex mattress, or air bed.
Every living being requires deep, restful sleep to stay healthy. You do too, so take the time to begin your night's sleep in soothing and restful comfort. Well begun is half done!
