Exploring the evolution of sleep, its stages, disorders and the best practices for achieving healthy sleep
Sleep is probably one of the most fundamental and important things that keep living beings going. For many of us, it is one of the most beloved things in our lives. There are many reasons why we value sleep. Firstly, our bodies are designed in such a way that it needs to recharge. Secondly, in this modern world, it stands as one of the most important refuges that a person can have. You remember the movie Inception, right? Stay with us and read the full Ultimate Sleep Guide to equip yourself about this intresting topic and get to know many ways by which you can improve your sleep health.
Although we have been familiar with his phenomenon which started since the dawn of civilization and has been part of our fabric of existence, we still don’t know what it is. It is such an interesting and mysterious process that has accompanied every living being on earth.
Embed from Getty ImagesWhen our bodies get tired, there is an urge that surges in our body to close our eyes and somehow, we shut down our human system so elegantly. So are you and I the first people to ponder upon what is “Sleep” is? No. If you are a student of history, or plain curious, then most of the things that you have the urge to know about has already been discussed by the Ancients. They have said something about everything. It’s interesting, right? So what did the Ancients say about sleep?
What did the Ancients say about Sleep?
The history of sleep from the perspective of the ancient seems to provide the first hints about what sleep is. Trust me they were no fools! They had some pretty cool stuff to say. I will have to accept that whatever they said increased the curiosity and mystery around sleep even more. Well, that’s not bad, right?
Great minds all through the epochs with varying ancient civilizations had their own theorems for sleep – the sages of India, the philosophers of Greece, the mystics of Egypt and the scholars of Rome – often attributing its coming to the gods or to supernatural powers.
Embed from Getty ImagesFirstly, sleep was not very material, yet it was a passage into the other world, a way through which gods managed to pass secrets to human beings and give omens in their sleep. Yes, they did believe it and in many cultures, some variation of it is still believed.
Around 450 BC, the physician Alcmaeon was of the idea that sleep was simply an episode of unconsciousness brought about by stopping blood from the heart to the brain. This was the working theorem of people who made deductions based on observations. It is still pretty interesting how they reached this conclusion.
The greatest of Greek polymaths in the classical world, Aristotle, had a much more qualified view that sleep could be considered an interruption in an activity of the senses located in the heart, which he figured was the average seat of thinking and knowing. Great for those times, Aristotle also related the beginning of sleep to the process of digestion in general, although it posed a limit but at the same time it was a step forward for scientific understanding in those times.
The Shift Towards Scientific Inquiry
The mystery of sleep as a natural daily phenomenon was only reclassified by Galen in 162 AD, that is 1600 years later—when he located the course from heart to brain as the seat of consciousness, and for that length of time, its written mysteries remained partly unknown.
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Mankind moved into the Age of Enlightenment, which was marked by a new breath of interest in the personal and scientific study of dreams, in parallel with the gradual social change in Europe, leaving the bedroom more exclusively for sleeping and lovemaking.
This was the beginning of a period that saw efforts in making sleep a disciplined and regulated act, lightly intertwined within norms and personal practices.
The Dawn of Modern Sleep Science
The research on sleep skyrocketed into the modern world of science. The men of science, armed with new technology, and bent towards seeing the world through the scientific method were determined to gather facts and information. They stepped forth with an aim to take the mystery away from everything that made the world a mysterious place, but more specifically Sleep.
Embed from Getty ImagesMuch of the belief in sleep has now given way to the observation that sleep is not a passive state but an active, dynamic and complex biological process that includes critical contributions towards mental, emotional and physical well-being.
What is Sleep: Some important definitions
Lets look at some definition. This Ultimate Sleep Guide brings you reliable definitions of sleep:
1. Dr. Rafael Pelayo, sleep specialist and a clinical professor of psychiatry at Stanford University, explains simply: Sleep is not a semi-comatose state. It’s a naturally refreshing process the brain needs to routinely enter in an effort to ‘reboot’ for another day.
2. Sleep Foundation describes sleep as a complex process that impacts virtually all systems of the body, involving multiple parts of the brain and the production of hormones and chemicals that regulate sleep and wakefulness.
3. Merriam-Webster dictionary describes sleep as: “The natural, easily reversible periodic state of many living things that is marked by the absence of wakefulness and by the loss of consciousness of one’s surroundings, is accompanied by a typical body posture (such as lying down with the eyes closed), the occurrence of dreaming, and changes in brain activity.
4. Collins Dictionary: Sleep is the natural state of rest in which your eyes are closed, your body is inactive, and your mind does not think.
Embed from Getty Images5. The National Institute of Neurological Disorders and Stroke (NINDS) explains sleep as involving two critical biological mechanisms: circadian rhythms and sleep-wake homeostasis, which work together to regulate when you are awake and when you sleep.
6. Johns Hopkins Medicine highlights that sleep consists of cycling through two different types of sleep: REM and non-REM sleep, with each cycle involving changes in brain activity, heart rate, breathing, and muscle relaxation.
7. Harvard University’s Sleep Medicine points out that sleep in humans involves the entire brain, contrasting with certain animals where only part of the brain may be asleep at any given time. This definition emphasizes the physiological changes and brain involvement in human sleep.
Sleep Plays a Crucial Role in Health Maintenance
Instinctively, we realize that we should sleep. Without a good night’s sleep, people are very often drowsy, their thinking is unclear, and they are often moody or irritable. This is because sleep is important for restoring activity in the brain. It rejuvenates us in many ways. Sleep gives us the strength and brainpower to carry on with tasks that are necessary for our survival. For the brain’s survival, sleep is pretty important. We all have felt this dire need to sleep, and when that wish of ours couldn’t come true, we have experienced the cloud of drowsiness, inattention, irritation, and impatience that looms over us the whole day and ruins our whole day, our mood, and many times the mood of others because we are not in a sweet spot and we unintentionally unleash our uneasiness on them.
Embed from Getty ImagesDiscover the Impact of Sleep Deprivation on the mind and body
The Brain’s Necessity for Sleep
Now let’s see why the brain and body need sleep! I know, I know, it’s a bit technical. But don’t worry, I won’t overload you with this information. I will just provide a gist so that you are aware of at least the basics. But I will be uploading more nuanced reasons and consequences of sleep and sleep deprivation! So if anybody is interested in the deep dive where we will explore the topic in depth, make sure that you visit our website for updates!
Okay, let’s get going then! So, the brain, powered by electrical and chemical energy, produces waste products in its operation and functionality, which have to be gotten rid of from the body. During that process of cleaning, sleep helps in getting rid of those metabolites. Besides this, while sleeping, there should be increased levels of Adenosine Triphosphate (ATP), which is a very important energy molecule that should be present for facilitating the communication of different cells within the brain.
On the other hand, measuring ATP levels on a daily basis would be ludicrous, though the effect of ATP on our body’s performance is huge. After all, if you don’t allow the chemical processes to happen at an optimum time of sleep, then the consequences have to be suffered the next day. This loss of REM-restorative sleep impacts our mental clarity, mood, and general health, pointing to the vital role that sleep plays in our lives daily. This biological need underscores the importance of sitting sleep as a priority for the maintenance of good brain health in further enhancing cognitive functions.
But hey, what happens if we don’t sleep? Will we be able to notice any changes in our normalities? Yep, we definitely would. Some of the changes you will be able to notice are:
1. Reduced concentration.
2. Memory challenges.
3. Moodiness and irritability.
4. Impaired judgment.
5. Decreased patience.
6. The propensity for hasty decisions or decision-making difficulties
7. Heightened emotional sensitivity.
8. Impaired hand-eye coordination.
The physical impact on the body by the lack of sleep is also detrimental. Some of the challenges one may experience after insufficient sleep include increased hunger, snacking on any cravings one gets, and a higher risk of contracting colds or flu. This is believed to result from sleep deprivation’s adverse effects on immune system operations. In fact, chronic sleep deprivation is associated with many health problems. Some effects are long-term and will not be detected by simple observation.
Embed from Getty ImagesPersistent poor sleep may elevate physically the risk of:
1. Obesity
2. Type 2 diabetes
3. Heart disease
4. Hypertension
5. Depression
6. Anxiety
7. Mood disorders
8. Impair immune function
9. Premature death.
Embed from Getty ImagesDifferent Stages of Sleep
Our sleep consists of several stages, each marked by unique changes in our bodily functions and brain activity.
Stage 1: As we fall asleep, we enter stage 1 of non-REM sleep. In the first phase of sleep, heart rate, breathing, and eye movement begin to slow slightly. The body’s muscles are just beginning to relax. Brain activity slows down, and the sleeper can be quite readily awakened by sounds or other disturbances.
Stage 2: In this stage, the heart rate and body temperature continue to fall. The eye movement stops, and an overall reduction in brain activity is noticed with occasional bursts of electrical waves.
Embed from Getty ImagesStage 3: Finally, in deep sleep—or, more technically, stage 3 of non-REM sleep—is where we really begin to restore ourselves. Our heart and breathing rates dramatically slow, making this most difficult period of sleep from which to wake up.
Stage 4: This final stage is REM sleep, characterized by the rapid movement of the eyes behind closed lids. The stage is characterized by a similar activity level in the brain as that of an awake person, and this helps in vivid dreaming. The speed of breathing is higher and irregular; the pressure of the blood and the heartbeat are higher. In a funny kind of way, during this phase, our limbs are temporarily paralyzed—a phenomenon thought to be done so that we don’t act out our dreams physically, hence doing yourself some potential harm.
Each complete sleep cycle, from stage 1 through REM, lasts about 90 minutes—about the same duration for each full cycle of slow wave to paradoxical REM sleep. There is a natural tendency to spend more time in deep sleep early in the night and more in REM sleep toward the morning. The depth and REM stages are equally important for learning and consolidation of memory, and in this show how complex and of great importance our sleep pattern is.
How much sleep do we need?
Although recommendations have been given by the Sleep Foundation and CDC, the required amount of sleep for individuals differs with age. They distribute the needed sleep as follows for good health and well-being:
Embed from Getty Images1. Newborns (0–3 months): 14–17 hours, though this can range widely.
2. Infants (4–12 months): 12–16 hours per 24 hours (including naps).
3. Toddlers (1–2 years): 11–14 hours per 24 hours (including naps).
4. Preschoolers (3–5 years): 10–13 hours per 24 hours (including naps).
5. School-age children (6–12 years): 9–12 hours per 24 hours.
6. Teenagers (13–18 years): 8–10 hours per 24 hours.
7. Adults (18–60 years): At least 7 hours per night.
8. Older adults (61–64 years): 7–9 hours.
9. Seniors (65 years and older): 7–8 hours.
These recommendations should be taken in general requirements of health, growth, and development at different stages of life. Indeed, most adult individuals require more than seven hours in order to assure the best health and functioning of their bodies, and for the case of infants, young children, and teenagers, the reverse is quite necessary to support both health and developmental needs. It also has to consider the individual differences that occur when determining the amount of rest, which is ideal. Some factors which may affect how much is required include personal health, level of daily activities, and particular lifestyle demands.
Embed from Getty ImagesQuality of sleep is as necessary as the quantity of sleep. It elaborates that quality envisions uninterrupted sleep and rested feelings upon waking. Bettered quality of sleep includes good practice like consistent sleeping hours, having the best conducive environment, and avoiding screens before going to bed. Setting a goal with regard to the recommended length of sleep, it should be a priority that one is able to adapt based on personal needs and lifestyle; otherwise, he will be prone to experiencing sleeping disorders and failing to realize its full benefits to mental and physical health.
Common Sleep Disorders
Common sleep disorders affect a number of people, and they can really debase the standard of life. Such disorders can take many symptoms, and their origin can be genetic or lifestyles. There is then a brief presentation of the most common sleep disorders.
1. Insomnia: A common sleep disorder in which one has difficulty falling or staying asleep, or both, which may result in problems during the waking hours that include being overly sleepy, mood changes, tiredness, or difficulty with functioning. It is likely to occur in the elderly more often and does belong to anxiety, depression, or lower social-economic status. Treatment can include therapy and sleep aids in order to manage the insomnia symptoms.
2. Sleep apnea: Generally, sleep apnea is an irregular pattern of sleep with breath-holding periods or periods of low breathing that can disrupt either the quality of sleep or daytime sleepiness. Sleep apnea is a grave disorder that can be controlled by proper medical treatments, such as a CPAP machine or, in some cases, surgery.
Embed from Getty Images3. Restless Legs Syndrome (RLS): This will give a forcing urge to move the legs, not so much because of restlessness, but more due to discomfort while attempting to lie down to sleep. It can affect the initiation of sleep to a great deal and may be treated with medications that address the unpleasant sensations.
4. Narcolepsy: It is a disorder that is characterized by an extreme drowsiness during daytime and at times is combined with sudden uncontrollable sleep attacks. Persons with narcolepsy may experience episodes of sleep paralysis or hallucinations at the beginning or end of a sleep episode. Treatment usually consists of medications that help regulate sleepiness and improve nighttime sleep.
Diagnosis of these sleep disorders usually involves a thorough medical exam, which includes a sleep study monitoring behaviours during sleep and aiding in the detection of abnormalities that may occur while sleeping. Treatment will definitely be dependent on the type of disorder and the symptoms it has caused, including a change in behavior and lifestyle, medication, and in extreme cases, surgery. Good sleep hygiene is a major factor in treatment of some of the various sleep disorders, including some treatment advised by different sleep experts.
In case you feel that you are affected by a sleep disorder, seek your problems with a health professional, and a proper diagnosis can be made and treatment planning can be carried out. Early intervention usually reduces the effects of such disorders on daily life and overall health.
How can we sleep better?
The improvement in sleep quality results from a number of factors. Some of them are physical and environmental, while others are related to daily habits. Here are some strategies that you could put you to sleep better, complied from the Sleep Foundation and Mayo Clinic.
1. Set up for Comfort: Ensure the mattress, pillow, and beddings are according to your feel. Keep the bedroom cool, dark, and quiet with such aids as blackout curtains, earplugs, or white noise machines if need be. The ideal temperature is around 65 to 68 degrees Fahrenheit.
2. Keep a sleep pattern: Go to bed and wake up every morning at the same time, even over weekends. It helps in the regulation of the sleep-wake body rhythm cycle.
Embed from Getty Images3. Watch What You Eat: Avoid large meals, caffeine, or nicotine close to bedtime. Although alcohol may make you feel sleepy and help to fall asleep, later on during the night, it can cause disruptions in your sleep.
4. Limit Daytime Naps: If you must nap, keep it short—about 20 minutes—and avoid napping late in the day.
5. Get exercise: Regular physical activity can promote better sleep. However, try not to exercise too close to bedtime.
6. Deal with stress and worry: Try as much as possible to deal with any worries or bother before sleep. Jot them down or practice some sort of relaxation before heading off to bed.
7. Get Ready for Sleep: Spend the last hour prior to sleeping doing something relaxing, for example, reading or listening to soothing music. Make sure there are no electronic gadgets around whose light could disturb your sleep.
8. Natural Light Exposure: Try to spend time in natural light during the course of the day and during the hours of the evening to be able to maintain a healthy circadian rhythm. If natural light fails, talk to the doctor about bright light treatment.
9. Sleep hygiene practice: reserve your bed for sleep and intimacy. It reinforces the association between your bed and sleep.
Embed from Getty ImagesIn case you cannot fall asleep, get out of bed. For example, if you don’t fall asleep within 20 minutes of going to bed, get up and engage in something calming with dim light. Return to bed only when you feel sleepy. Apply the following tips in your life for the benefits of quality, refreshing sleep. Have in mind that consistency is the key in this matter, any change may take a while before the realization is made. If sleeping still proves an ongoing problem, it might be worth seeing a healthcare provider regarding it.
