How is sleep regulated in your body?
The sleep-wake rhythm or biorhythm is regulated by an interplay of different areas in your brain. Your biological clock is located in the hypothalamus, which consists of a group of nerve cells just behind the optic nerve. When the sun starts to shine and your eyes pick up this light - or other artificial light - the light-sensitive cells on your retina send a signal to the group of nerve cells that is your biological clock. They then start producing stimulating substances in collaboration with a part of your brain stem. This production also stimulates your brain, which increases your brain activity and prepares your brain for the day. As the day progresses, these stimulating substances decrease and the hypothalamus even starts to release calming substances, such as adenosine. This causes your brain activity to decrease again. In the evening, melatonin is produced by your pineal gland. This hormone ensures that you start to feel really tired and want to go to sleep. The circle of your biological rhythm, which always lasts 24 hours, is complete again!
Sleep and your brain
Researchers agree that a good night’s sleep is essential for brain health. Sleep is not just about the quantity, but especially about the quality of your sleep. During sleep, your brain is essentially flushed clean, so effective sleep is important so that your brain has the chance to cleanse itself. A good night’s sleep also ensures that you can process your emotions better during the day and that you can remember everything you learn during the day better. Did you know that brain cells shrink during sleep? They become about 60% smaller, which makes it easier to remove waste products. Yoga, meditation exercises and breathing exercises can have a positive effect on your night’s sleep. Getting a good night’s sleep is not something that everyone takes for granted. Fortunately, there are a number of practical tips that can help you improve both the quantity and quality of your sleep.
The importance of a good night's sleep
Besides your brain, there are many more parts of your body that benefit from a good night's sleep. For example, a good night's sleep has a positive effect on your psyche, concentration and memory, while a bad night's sleep can make you short-tempered or more likely to feel stressed. Sleep also allows your body to recover. During your sleep, you produce growth hormones, among other things, which ensure that damaged tissues and organs are repaired. Your immune system also likes sleep. When you lie down, your immune system becomes active and your body is scanned for pathogens, which your immune system then tackles. That is why sleep is so important for your recovery when you are not fit. Finally, a good night's sleep is essential for your energy level. Since your heart rate and breathing become calmer during your sleep and your body temperature drops, your body has the chance to recharge, allowing you to start the day full of new energy.
Sleep well and naturally with these tips
To prepare yourself well for the night, there are a number of things you can do before you go to sleep. For example, it helps to go to bed and get up at the same time every day, even on weekends. A regular sleep pattern helps your body to give signals at the right time that help you fall asleep and wake up pleasantly. It is also better not to eat a lot three hours before you go to bed and certainly not to drink any more caffeine, as this puts your digestion to work, which keeps your body active and makes it harder to fall asleep. In addition, limit screen time just before you go to sleep. The artificial light from television and phone screens disrupts your biological clock. By not staring at screens before you go to sleep, you give your body the chance to switch off and to enter sleep mode calmly. Melatonin is the hormone that induces sleep. Exposing yourself to sufficient sun during the day and ensuring darkness in the evening supports your body's natural sleep rhythm. Finally, make sure you get enough sleep and go to bed on time. Most adults need at least 7 hours a night to wake up refreshed. Did you know that you spend an average of a third of your life sleeping?
