Written by Marissa Hoen | March 1 2021
Over the past few years of my undergraduate degree, I’ve had an increasing awareness of the sleep deprivation that roams the halls (yes even in the halls of the Health Sciences buildings!). The sarcastic phrase “What’s sleep?” still rings through my ears. We all know that sleep is essential for our physical, cognitive, and emotional wellbeing. We can feel this when we don’t get a good night's sleep- the next day can be a challenge to say the least. Then we try to amp ourselves up with caffeine or sugar, only to find short term energy gains and more difficulty sleeping.
In a recent seminar on circadian rhythms and sleep by some of my colleagues at UVic, I was reminded of the importance that sleep plays in our recovery from exercise and have been inspired to implement some tools to improve my sleep hygiene. In order to help improve our sleep, it can be helpful to know some of the basics.
What’s a circadian rhythm?
Often described as the body’s clock, an area of the brain called the suprachiasmatic nucleus (SCN) controls cycles of sleep, wakefulness, hormone release, and core body temperature. This circadian rhythm normally cycles every 24 hours, but is highly dependent on the light cycles in your environment. Light (especially blue light emitted from our tech) has been shown to greatly suppress melatonin production, moreso at night, making it more difficult to fall asleep. Here is an example of a general circadian rhythm, which can be shifted by your work schedule, food timing, food type, stress, pain, and more (Sack et al., 2007).
Image: https://www.liveli.com/blogs/the-wave/circadianrhythm
In his TED talk, Matt Walker (Doctor and author of Why We Sleep) shares the many benefits of sleep, as well as the detrimental effects when we don’t get enough. He not only calls sleep your “superpower”, but also “the most powerful elixir of life”- when put like that, who wouldn’t want to head straight to bed?.
What are some of the benefits of regular 8 hour sleep?
Studies showing the benefits of regular sleep are often done by comparing performance outcomes or brain activity of a well-rested group or individual compared to individuals with varying degrees of sleep deprivation. In review articles and studies ((Kuula et al., 2017; Chandrasekaran, 2020; Walker, 2019), these well rested individuals showed:
Improved learning and memory
Improved executive functions (decision making, planning, attention)
Improved Immune function
Better muscular performance
Better mood and quality of life
What are some ways to improve my sleep?*
If you aren’t already getting around 8 hours of sleep consistently, here are some evidence based tips (Chandrasekaran, 2020; Walker, 2019) that will help you fine tune your circadian rhythm and get a better night’s sleep:
Regularity- go to bed and wake up at the same time every day
Keep your room cool
Avoid caffeine, alcohol, or smoking late at night
Limit screen time before bed
Make your bedroom your place of sleep, so your brain associates the room with rest
Leave the room if you can’t fall asleep
*If you have issues with sleeping that are related to chronic pain, working with a healthcare team to help you with pain management will help you fall asleep, stay asleep, and have longer sleeps (allowing you to enter deeper stages of sleep), which in turn helps to further reduce pain. If you have insomnia, Walker recommends that you avoid naps throughout the day.
References
Chandrasekaran, B., Fernandes, S., & Davis, F. (2020). Science of sleep and sports performance–a scoping review. Science & Sports, 35(1), 3-11.
Kuula, L., Pesonen, A. K., Heinonen, K., Kajantie, E., Eriksson, J. G., Andersson, S., ... & Räikkönen, K. (2018). Naturally occurring circadian rhythm and sleep duration are related to executive functions in early adulthood. Journal of sleep research, 27(1), 113-119
Sack, R. L., Auckley, D., Auger, R. R., Carskadon, M. A., Wright Jr, K. P., Vitiello, M. V., & Zhdanova, I. V. (2007). Circadian rhythm sleep disorders: part I, basic principles, shift work and jet lag disorders. Sleep, 30(11), 1460-1483.
Walker, M. (2019). Sleep is your superpower. [Video]. TED Conferences, ted.com/talks/matt_walker_sleep_is_your_superpower?language=en#t-1144955
Image credit: https://www.vectorstock.com/royalty-free-vector/blue-cartoon-face-with-sleepy-expression-vector-9419285