This year, World Sleep Day will take place on the 14 March.
The event encourages you to prioritise your sleep and learn more about the incredible biological process that you spend around a third of our life taking part in.
So, if you want to learn more about how and why we rest, read on to discover five interesting insights into the science of sleep.
1. No one knows why we sleep
Scientists used to believe that the brain used sleep to flush out toxins, but new research suggests that the opposite might be true and that exercise may be more effective at helping the brain get rid of damaging molecules.
While we aren’t sure why we sleep, scientists do know how important it is.
Sleep affects almost every type of tissue and system in the body, so a chronic lack of sleep or poor-quality sleep can increase your risk of health problems such as:
- Diabetes
- Obesity
- Depression
- High blood pressure
- Cardiovascular disease
If you are having trouble sleeping, it is important to make changes to your lifestyle or see a doctor so you can avoid these potential negative effects.
2. You can’t catch up on sleep
Adults should have seven to nine hours of sleep every night.
We’ve all been guilty of sleeping in longer on one day to make up for a night of lost sleep. However, a recent study found that sleeping extra to compensate for lost rest decreased participants’ reaction times and their ability to focus.
It’s better to practice good sleep hygiene by waking up and going to bed at the same time every night, including the weekends. And if you ever wake up tired, try solving it with a nap later in the day rather than a lie-in.
3. Sleep may help your social life
We’ve all avoided a social gathering now and again because we feel tired – but did you know that a lack of sleep can actively harm your social life?
Several sleep studies have concluded that people are less sociable when they’re deprived of rest, as well as less empathetic towards others.
This is because the brain has a network that acts like an alarm system that goes off whenever someone is near us. On no sleep, this system is highly sensitive and encourages us to stay further away from other people.
So, if you often find yourself irritable around others or wanting to stay away, it might be a good idea to consider whether you are getting enough sleep.
4. Your brain consolidates memories as you sleep
Recent research found that two substages of sleep help you to avoid “catastrophic forgetting”, where your brain rewrites or distorts one memory when new ones are created.
While your pupils are contracted during sleep, the brain replays and consolidates new memories, and when your pupils are dilated, it replays older ones.
This groundbreaking research has helped scientists understand how your brain separates new knowledge in a way that doesn’t interfere with the information already in your mind.
5. There are some strange ways to fall asleep
There are many common tips to help you fall asleep at night, such as avoiding caffeine or turning off electronic devices before bed.
But if you are still struggling, there are also some stranger ways to help you drift off.
Curl your toes
Repeatedly curling and uncurling your toes may help you fall asleep.
This simple exercise relaxes your muscles and focuses your concentration on a single part of your body, turning it into an easy meditative action.
Don’t sleep
If anxiety over how long it takes you to fall asleep is keeping you awake, you might benefit from trying not to sleep.
Lying in bed and trying to keep yourself awake all night often paradoxically leads to you unintentionally dozing off without focusing on the anxiety keeping you up.
Get out of bed
Similarly, if you’re struggling to sleep, forcing it won’t help. Sometimes, it’s better to get out of bed and try your hand at a different activity for a while before trying again.
Doing something that relaxes you – such as reading a book or completing a crossword – can help to encourage feelings of tiredness so you can drift off faster when you climb back into bed.
Worry on purpose
It’s important not to ignore the worries keeping you up at night.
Instead of dismissing them altogether, carve out some time to consider your concerns earlier in your day. Spend ten minutes writing down your fears or speaking to a loved one about them so they aren’t plaguing your mind when it’s time to rest.
Exhaust your mind rather than your body
Regular exercise can help you sleep. However, exercising just before bed doesn’t guarantee a good night’s sleep, because your brain is still awake no matter how tired your body is.
Instead, try to tire yourself out mentally by teaching yourself something new, solving a puzzle, or indulging in your favourite hobby.
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