Sleep Blog 1: Understanding Your Sleep Cycle – The Science behind Waking Up Refreshed

Hey everyone!

We’re going to start off this blog by talking about something that I’ve been thinking about a lot lately. Sleep. Like a lot of people, I am a night owl. I love to stay up late… probably too late… into the wee hours of the morning. Sometimes, I’m up late doing work, but other times, I’m chatting with my friends and just lose track of time. Either way, these nocturnal habits take a toll on my sleep schedule. 

Sleep is one of the most important aspects of our day, and yet perhaps one of the most underappreciated. Let’s dive in and take a look at the science behind a good night’s sleep.

Part 1: What Happens When You Sleep?

Do you ever wonder why you wake up feeling refreshed some days, and other times you feel tired from the minute you get up? It all comes down to your sleep cycle. When you sleep, your brain goes through two main phases: Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM) sleep. 

Let’s take a look at the phases of NREM sleep; 

• Stage 1 of sleep is referred to as "Light Sleep," where the body and mind gradually unwind as you drift off to sleep at the end of a day. 

• During Stage 2 (Deeper Relaxation) your brain waves begin to calm down as your heart rate slows and your body temperature slightly drops.  

• During Stage 3, known as “Deep Sleep,” your body undergoes a rejuvenating process where growth hormones are released to help repair your cells and muscles giving you the rest you need. 

After these three stages of NREM, you then enter REM sleep: this is when the most vivid dreaming happens. 

During REM sleep, your brain becomes almost as active as it is during the day, helping you process memories and emotions. Each full cycle of both NREM and REM sleep takes about 90 minutes. Adults need between 4 and 6 cycles per night in order to feel fully refreshed. Learn more about sleep stages from the National Institutes of Health (NIH) and  from Johns Hopkins Medicine.

Part 2: How Your Body’s Internal Clock Works

Our bodies follow a natural 24-hour clock called the circadian rhythm, which is controlled by a small region in your brain called the suprachiasmatic nucleus (SCN). Think of the SCN as your body’s “sleep manager.” It responds to light, especially blue light from screens, by adjusting your sleep-wake cycle. When it’s dark, the SCN signals the pineal gland to release melatonin, a hormone that tells your body that it’s time to get some rest. Find out more about the circadian rhythm and melatonin from the National Institute of General Medical Sciences.

Did you pick up on that comment about blue light? Unfortunately, that includes blue light that emanates from smart-phones, laptops and televisions. This electronic blue light can delay the production of melatonin, making it harder to fall asleep. Learn more about melatonin from the NIH. Consistent exposure to screens has been proven to disrupt sleep, according to studies from the American Academy of Neurology.

Part 3: Easy Tips for Better Sleep

Here are some easy things that you can do to ensure a better night’s sleep:

1. Stick to a Routine: Going to bed and waking up at the same time every day reinforces your circadian rhythm, making it easier to fall asleep.

2. Set Up a Cozy Sleep Space: Aim for a cool, dark, and quiet room. According to Harvard’s Division of Sleep Medicine an ideal temperature for sleep is 60-67°F.

3. Limit Blue Light Before Bed: Consider doing a “digital detox” for an hour before bed. Instead of looking at screens, try reading a book, meditating, or journaling instead. You could also use blue light-blocking glasses if you need to use screens at night. Harvard Health explains more on blue light’s effects.

With just a few simple adjustments to your sleep routine, you can sleep better, waking up feeling refreshed and ready for the day!

Zzzz well!