Lack of sleep is a common experience that often results in nothing more than a bad mood and a bit of clumsiness the next day.
The NHS advises that, on average, adult humans need to sleep seven to nine hours a night to wake refreshed and alert. Chronic sleep deprivation can result in serious health issues, such as high blood pressure, depression and obesity. Even just one or two nights of disturbed slumber can have a horrible effect on mood and performance.
What happens in the brain during sleep, and why can just a few hours less than usual have such a negative impact?
Is your brain ‘awake’ when you’re asleep?
During sleep the brain performs several transformative functions that allow the body’s organs and systems to reset.
It carries out ‘rubbish removal’ through the glymphatic system, disposing of toxins and metabolic waste. It does a little filing, sorting short-term memories into long-term storage in the neocortex.
Neural connections are strengthened, and activity in the amygdala and prefrontal cortex helps regulate emotional responses for the next day. REM sleep plays a key role in our ability to solve problems and process emotions, while hormonal regulation during sleep allows stress recovery and appetite balance.
The effects of lack of sleep
In a world of hyper-stimulation it can be a challenge to get enough sleep. Our time is in demand but it’s worth getting savvy about sleep because even the short-term effects of tiredness can set you up to have a bad day ahead.
The main symptoms of sleep deprivation include:
• Cognitive impairment and poor concentration
• Lower emotional resilience
• Weakened immune response
• Poor motor co-ordination
• Increased appetite due to hormonal imbalances
• Increased cortisol
• Impaired insulin sensitivity
The recommended seven to nine hours’ sleep each night for adults is sound advice, but how can we ensure that we’re getting enough rest to stay alert and healthy?
Tips for a better night’s sleep
Silentnight has spent 80 years researching the science of getting good sleep. Working in association with the University of Central Lancashire, the sleep brand focuses on gathering data on sleep biomechanics, which informs its development of products for different sleeper types.
We asked Silentnight for tips on how to promote good sleep habits.
Stick to a routine
Melatonin is a hormone that helps regulate the body’s circadian rhythm, in particular the sleep/wake cycle. It signals to the body that it’s time to sleep so body temperature drops and alertness is reduced. Your internal body clock relies on consistency to maintain melatonin levels, so keeping a routine matters.
Create a wind-down ritual
Cortisol is naturally at its lowest levels at night and this is important for sleep as it can interfere with melatonin production. Bath, books, calming soundtracks - whatever works for you, but avoid blue screens as this interferes with melatonin production.
Keep it cool
Depending on where you live in the world the recommended room temperature for sleep is between 15.5°C and 21°C and even a small rise above the norm can impair sleep quality and duration.
Choose the right mattress
“Pressure points and overheating can all lead to disrupted sleep,” says Silentnight, which has a range of mattresses with different spring systems and materials for all sleeper types.
To learn more about Silentnight products and find a mattress that’s been designed to suit your style of sleeping visit here.