The Sleep Guide
A comprehensive medical guide with basic facts on why sleep matters, and how you can improve your own sleep habits.
Welcome to The Feel Good Life! A newsletter about health, prevention, empathy, and hope. I’m Dr. Mariana and I’ll be your health and wellbeing guide.
Today we’re talking all things sleep!
Sleep is essential, just like water and oxygen.
So essential that the human body can go several days, even weeks, without proper food or water intake, but never more than three to five days without sleep before the body starts shutting down, altering not only physical but cognitive, mental and emotional functions.
Let me explain more.
Have you noticed how in peak-stress days at work or at home you struggle to sleep while also having food cravings and mood swings? Hello sleep debt! In lesson #6 of my stress management course, I explain in more detail how sleep and sleep deprivation works. You can read it here.
Lack of sleep can have the most impactful effect on your entire system, making you quickly foggy-minded, hyper-reactive and snappy. And it only takes 3 bad sleep nights to make these switches in the brain go ON. Isn’t it insane?
Well, that’s how important sleep is. And that’s why I’m dedicating a full guide to dive deeper into it.
In this sleep guide you will learn:
What Is Sleep?
How Does Sleep Work?
What Things Can Compromise A Good Sleep?
What Can You Do To Improve Your Sleep?
Natural Aids To Help With Sleep
Summary & Takeaway
What Is Sleep?
As we all know, sleep is this marvellous delicious thing we enjoy every night after a full day of activities out in the world. Personally, I’m a big sleepyhead! I can’t function properly without my good 8 hours of sleep - and whenever I need a proper regenerative night, I’ll easily go on for 10 hours in a row like a baby.
Sleep seems simple. Everyone does it and the body goes naturally for it. But in reality, sleep is a complex biological (and fascinating) process that is influenced mostly by light, darkness and the light-controlling systems in the brain. More details on this soon.
Sleep works in cycles throughout the night. There are several phases (5) to the sleep cycle, and these are: Wake, N1, N2, N3 and REM (Rapid Eye Movement). Here’s a brief explanation from the National Library of Medicine archive Physiology, Sleep Stages:
Stages N1 to N3 are considered non-rapid eye movement (NREM) sleep, with each stage a progressively deeper sleep. Approximately 75% of sleep is spent in the NREM stages, with the majority spent in the N2 stage.[14] A typical night's sleep consists of 4 to 5 sleep cycles, with the progression of sleep stages in the following order: N1, N2, N3, N2, REM.[15] A complete sleep cycle takes roughly 90 to 110 minutes. The first REM period is short, and, as the night progresses, longer periods of REM and decreased time in deep sleep (NREM) occur.
Yes, sleep is indeed a fascinating wonder of nature. And most of us take it for granted. But let me show you more in detail what’s important about it, how you can improve it and why it matters so much for your overall wellbeing.
How Does Sleep Work?
Everything in the body is a chemical reaction of some kind. It’s an amazing world of hormones and interactions all over the place, happening all at once and always accordingly to different signals being sent and received throughout the body and to the brain every single second and minute of your day. It just happens like that.
One of the most essential and primal processes of the body is called as Circadian rhythm or cycle. As the National Institute of General Medical Sciences well explains:
“Circadian rhythms are physical, mental, and behavioural changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and affect most living things, including animals, plants, and microbes. Chronobiology is the study of circadian rhythms.” (Excerpt from this article: Circadian Rhythms by the NIGMS)
The best example of light-dependent circadian rhythm is sleep.
Our bodies are naturally built to sleep during the night and be active during the day. And you might wonder, “But how does the body knows what time is it?”. Well, the answer is light sensors.
The body has a vast array of sensors spread all over which receive and send information into the brain. These different sensors give the brain information on light, darkness, temperature, pain and more.
For example, the eyes have light sensors which can quickly tell when light is coming or leaving. In each case, these sensors send a memo to the brain so that it can get prepared to start all processes related to waking up or sleeping away. It takes somehow one hour for the brain to put every process in place. It’s basically the orchestra director.
In the case of sleep, when the sun goes down every sunset, the eye’s little light sensors detect the light decrease and sends the message to the brain “Hey! Light is starting to fade, get ready for shut down.” The brain gets the memo and starts working, sending orders here and there so that the right hormones and substances get activated to prepare the body for sleep.
The most well-known sleep hormone in this process is called Melatonin.
Melatonin is a hormone produced by a small gland in the brain (called pineal gland) in response to the amount of light/darkness. More light decreases melatonin production, whereas more darkness increases melatonin production.
So during sunset, melatonin production increases. This generates a sense of tiredness in the body along with a lowered body temperature - both key aspects needed for a good night sleep.
(Fun facts: Besides sleep, melatonin is also implicated in the regulation of mood, learning and memory, immune activity, dreaming, fertility and reproduction. It’s also an effective antioxidant. It was discovered in 1958 and can also be found in animals, plants such as coffee and foods such as banana, tart cherries, plums, grapes, olive oil, rices, herbs, orange and pineapples.)
What’s the problem with sleep these days then?
Simple: our eyes never stop getting light (hello screens!), which makes the brain miss the memo about getting sleep preparation ready. And that’s why everybody is awake like an owl at 1:00 a.m. wondering why they can’t fall asleep or why they can’t get a good night sleep. Light and darkness, my people. So, lights/screens off! Ok? At least one hour previous to your desired sleep time is recommended, because remember the brain needs around an hour to get you nicely ready to sleep. Now you know. Awareness is everything. ;)
What Things Can Compromise A Good Sleep?
As we have learned, light and darkness play a key role in the wake-sleep process. However, there are other plenty of situations that can affect sleep. The most common ones are:
Substance Consumption
Substance abuse of any kind and on any level will affect sleep negatively. Mostly due to the influence that these substances have in the nervous system, interfering with the natural chemical processes of hormones and neurotransmitters. Whether its drugs, alcohol, energy drinks, certain medications, among others, substance consumption will most definitely impact your brain and with it, your sleep, your moods and more.
Disease and Treatments
It’s known that many treatments as much as disease itself can have a negative effect on sleep. Most of the times this happens due to pharmacological effects, and also the emotional pressure a disease can represent in someone’s psyche. It’s important to comment on your sleep with your doctor while going through treatments so that they can advice you as needed to make sure your rest is well kept above all. Sleep is key in any recovery process, helping reduce inflammation among other functions. This becomes particularly important when we are dealing with chronic and long-term diseases and recovery processes.
Emotional States
Distress of any kind is felt in the body. Emotional fluctuations in general relate to specific hormones and neurotransmitters in the brain which activate or deactivate accordingly. We know that hormones such as serotonin, dopamine, estrogen and progesterone have a massive correlation with emotions. Their levels in the bloodstream influence the way we feel, making it a waterfall of sensations at times, which will fluctuate throughout a period of time until balance is established again in the brain’s hormone centres.
Sometimes it will happen naturally as part of the circadian rhythms, and some other times we’ll need to give it a push with outside sources. I’m personally reluctant to prescribing meds at first glance unless strictly necessary. I am convinced that the body’s wisdom can show us so much more than we allow it to so many times. So, unless strictly and medically necessary, it’s important to be able to learn about your own emotions while we can all work together in keeping a nice balance of it all.
Stress
The one and only. The most normalised emotion of modern life and the most hazardous of all health bomb-wreckers. Yes, stress is our worst enemy and most common silent killer of modern society. It has been normalised to levels where stress is taken as a synonym for success. This is BS of course… I have made a free course on how to manage your stress levels. You can access it here.
So what’s the whole deal with stress? Well, let me introduce you to Cortisol.
The hormone in charge of dealing with the stress response in our bodies. Whether it’s a threat, a scare or a rush, cortisol is released from two small glands on top of your kidneys, rushing into the bloodstream, ready to prepare the entire body to react upon a stressful situation. This is usually useful as a protective mechanism in a determined moment of rush or danger. The problem comes when this process stays activated longer than it should, causing a chronic states of stress which end up affecting most processes in the body.
Let’s remember there are different types of stress:
Acute: when it hits quickly and for a short period of time (minutes or hours) as a response to a perceived danger. For example, a scare, a car accident threat or sudden difficult news.
Chronic: when a stressful situation prolongs in time, such as a tense job, financial or family situation that can’t be resolved in the short term.
Traumatic: when you experience a deeply life-threatening event that induces fear, confusion and helplessness, such as a natural disaster, sexual assault, war or a severe accident with health consequences. It can become chronic and also complex when more than one event happens. This is known as PTSD (post-traumatic stress disorder).
So basically, the stress hormone is not our enemy. It protects us instead, and it helps in a vast amount of healthy necessary functions for the body to work properly. The real enemy is when cortisol keeps going into to bloodstream due to our lack of ability to manage our own longterm stress levels in our day-to-day life.
If you want to learn more about stress, how it affects your health and how you can change it, I’ve created a course specifically for this, and it’s free. You can access it here.
What Can You Do To Improve Your Sleep?
There are several tricks and easy recommendations that I give on my consultation every day regarding sleep and bedtime routines. I’ll list them here as they have proven to be the best advice with the most positive results every single time. Here we go:
Set a fixed bedtime every day. Your brain is like a child. It needs routines to function properly and someone has to establish them because your brain alone won’t. And that someone is, yes you guessed it: you! A fixed bedtime as best as possible will allow your mind and body to find balance which will impact all other bodily functions.
Avoid screens of any kind one hour prior to your fixed bedtime. The brain takes between 30 to 60 minutes to unwind and to be able to drift into sleep calmly. Otherwise you’d only be forcing yourself to sleep without good results, making it worst in the long run, and making you tired, thirsty, moody and cranky the next day.
Prepare your room. Using scents, soft light and calming sounds are great to set the mood and the room for you to enjoy a good night sleep. While you prepare for bedtime, you can light up a candle. It’s scientifically proven that certain aromas such as chocolate, vanilla and lavender are the most relaxing and calming for the nervous system. The same happens with white sounds, rain sounds or simply relaxing, instrumental background noise. For some people white noise works like magic while for others, baby lullabies or guided meditations are best. Whatever works for you is unique. Feel free to try and find your way!
Temperature is also a key asset to a good night’s sleep. When sleep happens, the whole body temperature lowers down naturally, allowing energy to be used in regeneration and anti-inflammatory processes during sleep time. That’s why setting a good temperature in your room is helpful. Not too warm, not too cold, simply fresh and ideally with some natural airflow. Same applies to your bedsheets. A better bedsheet quality will make it easier for your body to keep a comfortable temperature throughout the night.
Avoid late and/or heavy meals in the evening. This makes the body work extra hours just when it needs to unwind and relax, making it difficult for regenerative processes like sleep to take place until all other systems are done with their work for the day.
Stretch ten minutes at bedtime. As simple as it may seem, ten minutes of stretching generates a relaxing mechanism in the body, allowing it to let go and chill. As if you’re telling your body “we’re good for the day, relax, time to rest”. The body speaks to you in different ways - we call it symptoms. And you can speak to your body as well - we call it self-care. So, no need for long 1-hour exercise efforts to begin with. Ten minutes of stretching a day will definitely go a long way!
Avoid drinking water one to two hours prior to bedtime. You want your entire body to be in a smooth easy state for rest, without heavy or active processes going on. By drinking large amounts of water, you are keeping your kidney system active, making it necessary to go for pee stops throughout the night. This cuts the sleep process, not allowing you to go into the deep phases of sleep, which are the most important ones. Waking up to frequently pee will interrupt the body’s regeneration process, making you more tired the next day. Avoid drinking water only slightly before bedtime and this problem shall improve.
Natural Aids To Help With Sleep
Medically speaking we know for a fact that sleep issues can have diverse origins. And there are indeed therapies we can use to help diagnose, fix or improve many of them as possible.
However, it’s also known that the most common sleep issues come from a lack of good habits and routines rather than concrete medical diagnoses. In which case, it is safe to say that natural remedies can be of good help instead of depending on strong meds that could affect your nervous system in the long run.
As with meds, natural supplements can’t be overlooked and need to be observed and controlled as they can sometimes interact with certain medications or provoke allergic reactions. Make sure you always consult with your MD and/or naturopath to make sure it’s safe.
Here are some of the most commonly used non-pharmacological options I recommend to my patients in order to help with their sleep:
Melatonin: as I explained earlier, melatonin is a hormone produced naturally in the body as a response to light/darkness, helping regulate the sleep/wake cycles. When healthy habits aren’t in place, a melatonin supplement can be used for a period of time in order to help the body find that regulation balance. Usually an OTC (over the counter) product, it’s common to find this supplement on naturopathic shops in most countries where accessible. When used for jetlag, it is recommended to take it for 4 to 7 days. However, for more chronic sleep issues it is recommended to use it for 15 to 30 days so that the body can have enough time to regulate and find the balance within. It’s vital to keep a schedule for it - ideally 30-60 minutes before bedtime - so that its effect can happen effectively.
Magnesium: this miracle mineral is the 4th most abundant mineral in the human body and has an important role in most cellular functions throughout the entire body. There are several types of Magnesium supplements, each with a different focus, however most of them act well on sleep. How? Magnesium acts by activating the parasympathetic nervous system, which is the one in charge of slow-down and relaxation. Magnesium also helps in melatonin regulation, so as you can see it all connects. Magical, isn’t it!
Valerian: valerian root comes from the valerian plant which is widely used for its calming effects. Part of its chemical compounds have been proven to act on the nervous system, making it an option for treating sleep naturally and temporarily. However, opposed to melatonin and magnesium, valerian root could have a mild sedative effect which is why cautionary measures must be recommended. The Sleep Foundation explains in detail about valerian root in this comprehensive article.
Lavender: also well-known for its calming effects yet without a threat to the nervous system, lavender has been safely used and recommended as an anxiety natural reliever in its different forms, whether in cream, oils, infusions or capsules. As with any other natural remedy, always assess for possible allergic reactions or intolerances before using it.
Scents/Oils: these have been growing strong in the market for a while now due to their safety and effectiveness. All of the above mentioned can be found in the form of scents and oils that can be safely used by adults, elderly people and/or children, whether to prepare one’s room as part of a bedtime routine or to simply calm down during stressful periods of time. Many oils can be used on the skin and also in infusion pods that can be used around your home or work space. Definitely a safe and affordable option for most.
Summary & Takeaway
Well, as you have learned by now a good sleep is vital. And it’s up to us to make sure we can have it regardless of what’s going on in our lives.
Sleep is life’s ultimate enhancer.
Everything we do, feel and experience through every day depends in large part on how we have slept the night before.
As much as sleep can be influenced and affected by a wide range of issues, thankfully it can also be fixed with easy tricks that you can start practicing anytime, allowing you to rescue yourself from mood swings and longterm stress day after day.
We all know children need to sleep well and enough every night, right? Well…so does every adult. We’re no different, the human body has the same basic, primal needs throughout life regardless of age, gender, occupation, nationality, religion, skin colour. None of that matters to the body. The body is nature and nature has no tags. What a beauty! After all, who doesn’t feel great after a good long restful sleep?
Today I say to you: challenge yourself and start observing your routines. Analyse your habits, decode your patterns. It’s all doable and your future self will thank you in advance.
I’ve created a quick and easy guide to help you track your routines on daily basis - you can download it here.
By filling this up a few nights (will only take 5 minutes or less of your time), you’ll realise how much you are doing and what things you can improve. You can do this for as little as a week or as long as you want. It will give you the awareness needed in order to start shifting and improving your habits.
If you ever want some personalised help to improve your habits, or simply clear doubts regarding your health, just message me and I’d be happy to help. Sleep is indeed a big deal and we must honour it as it deserves.
I hope this guide was insightful and helpful. Save it, take notes and read it as many times as you need to! Health is an ongoing journey and I want to make it easy and fun for you.
And if you know someone could benefit from this information, please share and spread the word. It’s a win-win all around.
Hugs,
Dr. Mariana
PS. You can access more of my Health Guides here.
Thank you for this info! I read Why We Sleep by Mathew Walker and that shook me up about my sleep habits. I'm so glad to see a well written article by an M.D. that promotes evidence based medicine.
Keep on keepin' on!
Really helpful and timely article! Thank you.