The Sleep Process

Why Do We Sleep?

The very first question we would like to ask about sleep is why do we need it all?  Researchers in the field say this is one of the unsolved mysteries of biology.  It’s been shown that sleep improves learning.  During sleep the brain apparently replays some events of the day –and this helps to consolidate memories.  Recently it’s been hypothesized that sleep affects the synapses in the brain – the connection between neurons.  Sleep may prevent a ‘descent into chaos’.  This goes along with the idea of sleep as a restorative process -  that ‘knits up the raveled sleeve of care’.

The consequence of not getting enough sleep is called sleep debt or sleep deficit, experienced as sleepiness.  One of the founder’s of sleep studies, Dr. William Dement has called this ‘Nature’s Loan Shark’, suggesting that the debt is going to be repaid – or there will be serious consequences.  And Nature is keeping track of the debt.  Inability to focus and concentrate are obvious consequences.  Falling asleep briefly is the likely cause of many car and train accidents, ships running aground and other general mayhem.

Tips for Better Sleep

Assuming there are no serious problems that require medical attention, you can help yourself sleep better in several ways:

Establish Pre-bedtime routine

• Have a consistent time for sleeping
• Avoid excitement and anxiety producing thoughts or activities.  Meditation has been found to be helpful
• Do activities that you find relaxing, such as listening to music or reading

Create Suitable Environment

• Experiment with the physical setting of bed, pillows, mattress.
• Get annoying animals out of the room (the cat that walks across your face)
• Keep the room dark, cool and quiet

Control Habits

• Some people find regular exercise helps them nod off quickly
• Alcohol may help with falling asleep but reduces the quality of sleep – try to avoid drinking too close to bedtime.  Dedicated drinkers may find this difficult.
• Caffeine or other stimulants will interfere with sleeping for up to 12 hours ahead.
• Smokers may find themselves waking up due to withdrawal symptoms