The Science of Sleep

Circadian rhythms are the foundation of our natural sleep-wake cycles, deeply intertwined with all aspects of life, from galaxies to seasons, and even our nutrient intake. In the past, our lives were governed by these rhythms, with sleep carefully regulated by complex interactions between brain regions and neurotransmitters. Typically, the majority of deep sleep occurs in the first third of the night, while most dreaming happens in the last third. Melatonin and body temperature play a crucial role in regulating sleep, as our body temperature drops when the sun sets, signaling it's time to rest. The science of sleep shows us that the body is designed to work in sync with these changes, with melatonin dilating blood vessels to allow heat to dissipate, helping prepare the body for sleep. Dopamine, responsible for energy cycles, also works in this rhythm. Understanding how our body temperature and energy cycles fluctuate throughout the day helps us better manage sleep, which is often undervalued. Adequate sleep is essential for internal organ recovery, hormone regulation (including appetite and growth), and memory consolidation.

Clock genes are a set of genes that dictate your circadian rhythm, acting as the master clock for smaller clocks located in glands throughout the body. These genes are influenced by several factors, including when you eat, sleep, and exercise, as well as the time of day. They play a significant role in regulating sleep cycles and are often disrupted during jetlag. Resetting your clock genes is crucial for maintaining good sleep health, and this can be done daily through exposure to light and darkness. Try to get 10-15 minutes of sunlight in the morning and dim the lights in the evening to prepare for bedtime. Prioritizing 7–9 hours of sleep each night, along with a relaxing bedtime routine, will help keep your clock genes in sync and improve overall sleep quality.

Sleep and dreams are vital for good health. Our sleep cycles consist of alternating periods of deep sleep and dreaming, with deep sleep dominating the early night and dream sleep (REM) becoming more frequent toward the morning. Both are important, with deep sleep enhancing memory, creativity, intuition, and removing physical toxins from the body, while dreams help to detoxify the mind, processing emotions, thoughts, and rational ideas. While deep sleep clears the brain of waste through the glymphatic system, dreaming helps consolidate memories and provides emotional healing. A lack of REM sleep, which can be disrupted by alcohol or sleep deprivation, results in impaired memory, mood imbalances, and a disruption of metabolism.