How can I scientifically improve sleep quality to feel better?
In our previous blog, ‘feeding your brain: unlocking neuroplasticity through nutrition’, we explored the intersection of nutrition and neuroplasticity. Neuroplasticity is the brain’s ability to undergo structural and functional adaptations in response to learning and experience.
As well as nutrition, sleep is another essential pillar because of its impact on the structure and function of the brain. It is well understood that sufficient sleep is a necessity when maintaining a healthy lifestyle, but did you know that the magnitude of our neuroplasticity, cognitive functioning, learning, and memory is partially dependent on the quality and quantity of sleep?
In this blog, we will delve into the intricate relationship between sleep and neuroplasticity, uncovering the complexities during sleep that influence the brain’s capacity for adaptation. We will explore the neural processes that occur during sleep and unlock some effective strategies for improving sleep quality that will ensure optimal cognitive functioning and overall well-being.
What happens while we sleep and why is sleep so important?
Every night, we go through stages of sleep characterised by different muscle tone (muscle tone refers to how tense or relaxed our muscles are) and brain activity, each stage serving a unique function in the restoration of the body. There are certain stages that have a more pronounced effect on neuroplasticity such as REM (rapid-eye movement) sleep which has multifaceted functions in brain development.
Throughout the day, as we acquire new knowledge and skills, the brain encodes and stores this information by forming new synaptic connections. During sleep, this information is consolidated. This process involves the strengthening of these connections formed during the initial learning, essentially solidifying the learned skill or task in the brain so that next time it’s performed, it becomes easier and more familiar. Approximately 5-10% of new synapses are formed daily and therefore, a selective process of synaptic pruning and maintaining is necessary for the brain to store new information without disrupting previously acquired memories. The process of pruning entails eliminating excess synapses to free up space in neural circuits thereby facilitating memory storage. REM sleep plays a crucial role in this regard as it contributes to the maturation and refinement of neural circuits in the brain.
Studies into sleep deprivation have also found that sleep quantity also influences neuroplasticity. Cognitive impairments, particularly in learning and memory tasks, are one of the main consequences of sleep deprivation; impaired attention levels and reaction time as a result of sleep loss make you less aware of your surroundings and more susceptible to making silly mistakes. Sleep serves as a cornerstone for optimal cognitive functioning. Recognising its significance and adopting strategies to promote a healthy sleep pattern is imperative for ensuring your brain is working optimally.
Effective strategies for improving sleep quality:
Light
Sunlight plays a crucial role in synchronising the body’s circadian rhythm. As humans, we have a group of nerve cells that form a structure called the suprachiasmatic nucleus (SCN), which is located in the brain and is responsible for the production of our sleep hormone, melatonin. When light enters our eyes, cells in our retinas detect this light and send signals to the SCN which in turn, provokes a biological reaction.
Sunlight exposure in the first few hours of wakefulness helps suppress the release of melatonin and increases alertness. Conversely, the absence of sunlight at nighttime triggers the release of melatonin signalling the body to prepare for sleep. Avoiding bright lights past 10pm will prepare your body for sleep.
Similarly, sunlight in the afternoon is also crucial. As the day goes on, sunlight during the afternoon has a lower wavelength. There is less blue light and more red and orange hues that have a lower frequency and are therefore less likely to disturb melatonin production. So, getting some sun in the afternoon can help the brain know that bedtime is approaching.
2. Habitual behaviour
In our previous blog about good habit formation, we discussed how certain habits become ingrained in our body’s natural biorhythms. Certain neurotransmitters are released at the same time everyday that prepare your body for certain things, so by keeping your sleep schedule the same everyday, you’re giving your body the opportunity to adjust and learn habitual behaviour.
3. Create a cool and dark environment
Your body needs to drop in temperature by 1-3 degrees in order to fall and stay asleep. Body temperature increases are one of the possibilities you may be waking up in the night. So, by keeping your room cool, perhaps by leaving your window open ajar or layering up with blankets you can easily remove, you can improve your chances of getting to, and staying asleep. Additionally, having a warm bath or shower before bed can assist with the body’s drop in temperature as you cool down after.
4. Mindful meditation
Gentle yoga or stretches just before bed can help your muscles to relax and also provide a mindful meditation opportunity. Paired with some deep breathing, this triggers the parasympathetic nervous system and signals to the brain that you’re safe and can relax. The parasympathetic nervous system and breathing are connected through the body’s vagus nerve. When someone is under stress, their sympathetic nervous system (fight-or-flight reaction) activates in order to escape the posed threat. This provokes a physical reaction in us such as shallow breathing, rapid heart rate and feeling anxious.
By practising slow and deep breathing, it inhibits the sympathetic nervous system and activates the parasympathetic, signalling to the body that we’re safe and returning the body to a relaxed state. This further helps to slow the heart rate, lower blood pressure and reduce feelings of anxiety.
Diaphragmatic breathing, or as we like to call it, ‘balloon breathing’ is the simplest form of breathing to activate the parasympathetic nervous system. It involves breathing using the abdominal muscles to push the stomach up and out when inhaling. Placing one hand on the stomach and seeing how far you can push it out when inhaling is a great way to help with this kind of breathing.
5. Magnesium
Magnesium is a mineral found in the body essential to human health. Low levels are associated with poor sleep quality. Research into magnesium has found that taking supplementation 30 minutes before going to bed could lead to improved sleep quality and quantity by reducing the stress hormone, cortisol, promoting the production of melatonin and helping to regulate neurotransmitters. It also activates the parasympathetic nervous system!
There are different kinds of magnesium you can take, but American neuroscientist, Dr Andrew Huberman recommends magnesium glycinate.
6. Take the cold plunge!
Dr Huberman also recommends cold exposures to boost immune function and improve your sleep quality. Whether it’s in the form of a cold shower, a plunge pool, or running into the sea, regular and deliberate cold exposure – if done in the morning – will increase your core body temperature and make you feel more alert for the rest of the day. It also increases the release and production of different immune molecules such as epinephrine (also known as adrenaline) that make you more robust to combating different types of infection.
Epinephrine and norepinephrine are released in response to cold exposure and are known to have positive effects on the immune system. But if their levels are chronically elevated for long periods, it can cause reductions in the number and efficiency in immune cells and can in fact, suppress the immune system.
7. Exercise
Regular physical activity can lead to improved sleep quality, reduced sleep latency (the length of time it takes to fall asleep) and better overall sleep quality. Physical activity benefits our sleep in a plethora of ways:
Exercise releases endorphins which lowers stress.
Exercise assists in the regulation of body temperature by inducing an initial increase in body heat during activity and subsequent decrease post-exercise, promoting better sleepiness.
Exercise stimulates the release of neurotransmitters such as serotonin and norepinephrine which are involved in mood regulation and relaxation, having subsequent effects on sleep latency and maintenance.
Exercise can help to reduce sleep disorders such as insomnia, daytime sleepiness and sleep apnea.
Studies have shown that regular moderate-intensity aerobic physical activities are most effective while high-intensity activities, especially in the evening or close to bedtime, may lead to difficulties sleeping.
So tonight, as you’re getting into bed, your brain will be hard at work consolidating things you’ve learnt from the day before and boosting your cognitive function, so your performance is peaking every day.
Adopting these handy tips will not only help you get the most out of your shuteye but also optimize your brain’s propensity for neuroplasticity, giving you what you need to unlock your potential. If you're looking for tailored support to enhance you or your loved ones sleep even further, don't hesitate to contact us at The Key Clinic. Our experts are ready to provide you with personalised strategies to ensure you're not just sleeping, but sleeping smarter.
Author: Annabel Thomson
References
Alnawwar M A, Alraddadi M I, Algethmi R A, et al. (2023) The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus 15(8): e43595. doi:10.7759/cureus.43595
Dias Ana Luiza., (2023). Dr. Andrew Huberman’s Sleep Routine: What to Know,
https://healthnews.com/sleep/sleep-hacks/andrew-hubermans-sleep-routine/
Iftikhar, I.H., Kline, C.E. & Youngstedt, S.D. (2014). Effects of Exercise Training on Sleep Apnea: A Meta-analysis. Lung 192, 175–184 https://doi.org/10.1007/s00408-013-9511-3
Li, W., Ma, L., Yang, G. et al. (2017). REM sleep selectively prunes and maintains new synapses in development and learning. Nat Neurosci 20, 427–437. https://doi.org/10.1038/nn.4479
Maurizio Gorgoni, Aurora D'Atri, Giulia Lauri, Paolo Maria Rossini, Fabio Ferlazzo, Luigi De Gennaro, "Is Sleep Essential for Neural Plasticity in Humans, and How Does It Affect Motor and Cognitive Recovery?", Neural Plasticity, vol. 2013, Article ID 103949, 13 pages, 2013. https://doi.org/10.1155/2013/103949
Pickersgill JW, Turco CV, Ramdeo K, Rehsi RS, Foglia SD and Nelson AJ (2022) The Combined Influences of Exercise, Diet and Sleep on Neuroplasticity. Front. Psychol. 13:831819. doi: 10.3389/fpsyg.2022.831819