The Biology of Sleep
What’s one thing every human on the earth has in common? Along with food, water, and oxygen, each of us, no matter our age, race, or physical ability needs sleep. The amount varies from person to person, but the facts remain the same: without sleep, our mind and body cannot perform optimally, making it harder to stay awake, stay focused, and reach our goals.
While we may not die from missing out on a few extra hours of sleep a night, there is a reason so many of our parents were strict with bedtimes. Sleep is important! In fact, it is so important that there are entire labs dedicated to sleep, researching things like why we sleep, what occurs during sleep, sleep disorders, healthy sleep patterns, and the consequences of poor sleeping habits on our bodies.
From the moment our heads hit the pillow at night, to when we wake up in the morning, our bodies are busy running protocols to help us feel and function better. So, what exactly is going on in our bodies when our conscious selves are not awake? We dig into the science of sleep below to help ensure all of us are getting the quality sleep our bodies deserve.
What Do We Do When We Sleep?
While few things seem as simple as sleeping, sleep is actually a complex physiological process that allows our body to regulate and maintain vital functions. This process is broken down into two stages: Non-REM sleep and REM sleep.
You have likely heard these terms used before, but do you really know what goes on during each stage? What does REM sleep mean precisely and how does it differ from Non-REM sleep? What happens to our bodies during each phase and why is it so important to our overall wellness? Let’s find out.
The Stages and Benefits of Sleep: Non-REM and REM
Non-REM Sleep
The first stage of sleep we normally experience is non-REM sleep, also known as deep sleep.
Non-REM is broken down into further stages, labeled one through three. Stages one and two are when we experience a slowing of our heart rate and brain activity, and the lowering of body temperature and blood pressure. While stage one could be considered drifting to sleep, lasting about 5 minutes, by stage two, we are fully asleep.
After about twenty minutes, we descend deeper into sleep, reaching stage three, where our heart rates drop even further. This is also when sleepwalking or night terrors can occur for some people. At the end of stage three, our heart rate begins to rise back up, preparing us for the next stage.
Non-REM sleep is restorative to muscles and vital to motor learning and memory consolidation. During deep sleep, our body can focus on repairs, regrow tissues, build bone and muscle, and strengthen the immune system. These stages are also important for regulating our metabolism and insulin levels, as well as blood pressure and heart rate.
REM Sleep
Once non-REM is complete, we move on to the next stage, commonly called REM sleep. REM stands for Rapid Eye Movement and is named after what our bodies are doing while in this state. Instead of occasional blinks and the vertical or diagonal eye movements we create when we are awake, during REM, we display quick, horizontal eye movements under our closed eyelids.
This phase of sleep can sometimes also be called Paradoxical sleep. Why? Similar to REM, paradoxical sleep refers to the contrasting behaviors going on in our body. During REM, brain activity is incredibly high, similar to the levels you would have when awake. While your mind is busy working, the physical body is doing the opposite. In fact, during this stage of sleep, we are actually paralyzed.
So, how does that happen? Before REM sleep, our brain stem sends a signal down our spinal cord that paralyzes almost all of the voluntary muscle activity in our body. Why? Scientists speculate this paralysis is a form of protection. You see, during REM, our high brain activity also leads us to have high dream activity. As a way of preventing you from acting out your dreams, possibly leading to injury, our bodies choose to shut us down, keeping us safely tucked in bed while still able to process the day’s events.
Like non-REM, REM sleep has many essential functions for our health and wellness. Have you ever wondered why people advise you to “sleep on it” before making a big decision? That’s because sleep is like self-generated therapy. During REM, we are able to break down thoughts and experiences, giving us more clarity the next day. This phase of sleep is also vital for hormone regulation, balancing cortisol, estrogen, and testosterone, which is at its highest during REM sleep.
As you can see, both stages of sleep are vital to keeping our bodies working at optimal levels. Throughout the night, our bodies will oscillate between REM and non-REM sleep every 90 minutes. The duration of each cycle can change and is regulated by our circadian rhythm, the body’s internal clock. When it comes to keeping our circadian rhythm on time and maintaining our sleep schedule, there are several factors to look out for that may be disrupting how much sleep you receive.
What Affects Your Sleep?
There are multiple variables that can affect how well, how deep, and for how long you sleep. Although this list isn’t exhaustive (we don’t discuss common sleep disorders like sleep apnea, which require a medical diagnosis) we’ve provided a quick guide to help you learn what is crucial to getting some well-needed rest and what might be sabotaging your sleep schedule before you even get to bed.
Light
Like all living things, the human body responds to light, in particular, the light we get from the sun. In addition to providing us with Vitamin D, the sun is a vital part of regulating our circadian rhythm. Light signals to our bodies that it is time to be awake and alert, while darkness tells us it is time to slow down and go to bed.
You can help your body maintain a consistent sleep schedule by getting light early in the day and tapering down bright lights throughout the evening. Avoid light stimulations like overhead lights, laptops, phones, and T.V. before bed as they send the wrong signals to your body and can work against you as you try to wind down.
Exercise
Similar to light, exercising regularly can help establish a healthy circadian rhythm and promote higher-quality sleep. Physical activity has been found to enhance sleep and lower the risk of sleep disorders. According to a 2023 review published in Cureus, people who exercised at least 30 minutes a day got an additional 15 minutes of sleep per night compared to those who didn’t. Why? When we exercise, it increases the production of melatonin, a hormone that regulates our sleep-wake cycles. It also reduces stress, a common barrier to falling and staying asleep.
Temperature
Another barrier to sleep is temperature. Did you know keeping your bedroom at a cooler temperature can actually help you sleep better? Scientists at the Sleep Foundation report the ideal temperature for sleep is between 65-68°F. A bedroom that is too warm can interfere with the body’s thermoregulation abilities and cause fatigue. That’s why it’s hard to fall asleep when you’re too hot! By taking steps to remain cool, including lowering the thermostat, investing in cooler bed sheets, and hanging thick curtains, you can help your body fall asleep faster.
Caffeine
Don’t worry, we are not here to tell you you have to give up coffee. Most people can drink their favorite caffeinated beverage and be just fine. When it comes to caffeine, the amount consumed and the time it is consumed are what can make it harmful. This is because of how caffeine works in our system.
As we go throughout our day, a molecule called adenosine builds up in our system, making us feel more sleepy as time goes on. Caffeine works by blocking adenosine receptors, tricking our body into thinking we aren’t tired. Once the effect wears off and becomes inactive, those receptors get flooded with adenosine and we experience a caffeine crash.
In order to still enjoy your morning coffee and get a good night’s sleep, you have to stop drinking caffeine 8 hours prior to your usual bedtime. Otherwise, you risk restarting the cycle and disrupting the nightly processes naturally occurring in your body to help you fall asleep.
Alcohol
Something that often goes along with caffeine (an upper) is alcohol (a downer). Alcohol is a depressant to our body’s system, which is why many people utilize it as a way to wind down at the end of the night. Unfortunately, that spells disaster for your body. Even having a single glass of wine with dinner can impair your sleep.
There are three reasons this occurs:
- Alcohol sedates our cortex, giving us a relaxed sensation. Although it feels similar, sedation is not sleep.
- When we drink alcohol, it fragments our sleep. When our sleep is fragmented, we lose our quality, which disrupts the natural cycles our body needs to function optimally.
- Alcohol specifically blocks REM sleep and all the physiological benefits that occur during that phase. If you are focused on wellness, remember, alcohol and sleep are not friends.Â
Effects of Sleep Deprivation and Why We Need A Good Night’s Sleep
So, how bad is it if I don’t reach my 7-9 hours a night and get too little sleep? Although you shouldn’t stress if you are having difficulty sleeping, there are some important reasons to try and improve it. According to a study completed by Harvard in 2020, REM sleep is the strongest predictor of longevity. For every 5% decrease in REM sleep, participants had a 13% increase in mortality rate.
In addition to decreased longevity, disrupted sleep has consequences for our growth hormones, testosterone, and estrogen. These hormones are vital to our physiological processes including tissue repair, libido, mortality, prostate health, and more. Sleep disruption can also lead to altered or absent menstrual cycles.
Probably the most noticeable effect of all is the role sleep plays in our mental and emotional health. Unsurprisingly, emotions and sleep are linked. Not only are we more irritable after a restless night, but we also have decreased empathy. This leads to more fights, which leads to an even worse mood and possibly another night of poor sleep.
10X Your Way to Better Sleep
As you have learned above, there are practical ways to optimize sleep by altering your day-to-day actions before turning toward nutritional or supplemental interventions. However, if you have already tried those improvements or are still struggling to get enough sleep, we can help. 10X Health offers a range of products to support your sleep goals:
Precision Genetic Test
One of our most versatile and sought-after products is our Precision Genetic Test. Along with other health and wellness factors, our genetic test can help end your sleepless night. Did you know heritability may account for around 40% of your likelihood of experiencing insomnia? But just because it runs in your family, doesn’t mean we cannot do something to fix it. With genetic testing, we have the ability to find the underlying source of your sleepless nights and deliver a long-term solution.Â
10X Health Sleep Supplement
Our specially designed sleep formula consists of three nighttime powerhouses: theanine, magnesium, and melatonin. By combining the relaxing effects of theanine with the essential mineral magnesium and the sleep-regulating hormone melatonin, our supplement helps support healthy sleep patterns. ​If you have problems sleeping, including struggling with falling asleep, staying asleep, or calming your brain down at night, this could be the supplement for you.
Better Sleep Tonight, Better You Tomorrow
It can’t be understated: sleep is one of the easiest and most cost-effective ways to reset your brain and body health. When you neglect your sleep you are neglecting your well-being. So, what steps can you take today to support a more restful sleep tonight?Â
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Trouble sleeping could affect your overall wellness. If you are looking for new supplements to supercharge your nighttime routine and help you sleep better for longer, visit 10X Health today!
