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Physiology of sleep

Physiology of sleep 

This inset has been provided to deepen your understanding of sleep, its dynamics and functions. It requires some basic understanding of biology. You may skip this section without missing on practical aspects of this article. Many aspects of sleep physiology are hotly debated and highly hypothetical. Thus this short compilation may soon appear outdated as new research data sheds light on disputed areas

Human brain looks like the highest achievement of biological evolution. It all started from a simple ability to conduct impulses. Then the genius concept of neural network was developed. The brain of primitive vertebrates started adding new structures as well as new mechanisms for optimizing the jungle of neural connections. Sleep is a relatively old invention used to consolidate memories via predominantly molecular mechanisms. Circadian rhythms are known in plants and in animals independent of the need for sleep. The evolution has, however, conveniently hooked sleep to circadian rhythms to efficiently alternate between the explorative state (i.e. the use of the brain for learning new things) and the consolidation state (i.e. sleep). The circadian cycle has been associated with around a hundred known physiological functions and parameters that change in concert during the day. The most important, and most closely related to sleep are cycles in the level of hormones such as serotonin and melatonin, ACTH and cortisol, acetylcholine, adenosine, and growth hormone. There is a circadian function that we can observe on our own without complex measurements:

good sleep?

CAN'T SLEEP?

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."

• Sleep only when sleepy

This reduces the time you are awake in bed.

• If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy

Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

• Don't take naps

This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.

• Get up and go to bed the same time every day

Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

• Refrain from exercise at least 4 hours before bedtime

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

• Develop sleep rituals

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

• Only use your bed for sleeping

Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.

• Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed

Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.

• Have a light snack before bed

If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

 

• Take a hot bath 90 minutes before bedtime

A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.  Read about the study done on body temperature below.

Trouble Sleeping? Chill Out! - A press release from the journal Sleep about the significance in body temperature before sleep

• Make sure your bed and bedroom are quiet and comfortable

A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a white noice machine. 

• Use sunlight to set your biological clock

   

As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

Insomnia?

Sleep apnea is a condition that occurs when a sleeping person's breathing is interrupted, thus interrupting the normal sleep cycle. With the obstructive form of the condition, some part of the sleeper's respiratory tract loses muscle tone and partially collapses. People with obstructive sleep apnea often do not remember any of this, but they complain of excessive sleepiness during the day.

UPDATE! I've found This insomnia pricecomparer which seems pretty good actually. They have good prices on Sonata, Imovane and Ambien. Worth a look!

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