The Mysterious Processes That Occur During Sleep
The complex, varied and mysterious processes that occur during sleep support brain activity, maintain physical health and regulate the body’s core systems. Insufficient or poor quality sleep can lead to a host of problems, including cardiovascular disease and high blood pressure ; diabetes and obesity ; memory and cognitive impairments ; and mental health conditions like depression and anxiety.
Sleep is a natural, necessary and vital biological process that appears to play an important role in the development of babies and children. In adults, it is essential for a wide range of functions, from emotional regulation to the formation and consolidation of memories and the removal of toxic waste byproducts from the brain that can cause Alzheimer’s disease or Parkinson’s disease.
Researchers are still learning much about how the brain and body function during sleep, but we do know that the restorative effects of a good night’s sleep are widespread and important. Insufficient or poor-quality sleep can cause a variety of problems, including cardiovascular disease and high blood sugar levels ; muscle tremors ; and hallucinations (seeing, hearing, feeling things that aren’t there). Poor sleep also decreases the immune system, increasing a person’s risk of getting sick.
People are born with an internal “clock” or circadian rhythm that sets the stage for daily wakefulness and sleep cycles. It’s no coincidence that many people are more likely to feel the desire to go to bed at a certain time when it gets dark outside or when they start to get hungry in the middle of the night. These natural bodily rhythms may have evolved as a way to conserve energy during long periods of reduced activity, as well as help us adapt to the different rhythms of day and night in our environment.
During non-REM sleep, the heart rate and breathing slow down, muscles relax and eye movements cease. Brain waves briefly spike during this phase and then begin to slowly descend as the sleep cycle progresses through deep sleep stages three and four and into REM sleep. During REM, the eyes are active and brain waves rapidly rise and fall. The body is replenishing its energy and repairing cells, tissues and muscle during this restorative phase of sleep.
Getting enough sleep on a regular basis is an essential component of good health and wellbeing, but it can be challenging to do so at times when life gets busy or during illness. The best ways to improve your sleeping habits include sticking to a regular schedule, avoiding screen time before bed and using relaxation techniques to prepare for sleep. In addition, a healthy diet and exercise are important for optimal sleep. If you’re having trouble sleeping, talk to your healthcare provider — they can suggest strategies for getting the quality sleep you need.