How to get your best night’s sleep - What in the World podcast, BBC World Service

Summary

In this episode of 'What in the World' from the BBC World Service, Iqra Farooq and sleep expert Caroline Steel explore the science behind sleep, why some people struggle to fall asleep, and how to improve sleep quality. They discuss genetic factors, childhood experiences, mental health, and the role of brain chemicals like adenosine. Caroline shares her experience in a sleep lab and explains sleep stages, including the possibility of more than the traditionally recognized four stages. Practical tips from experts, including managing light, temperature, caffeine, and bedtime routines, are offered to help viewers achieve a better night's rest.

Takeaways

• 😀 Sleep stages may be more complex than previously thought, with some experts suggesting up to 19 different stages of sleep.
• 😀 Genetic factors play a significant role in how easily we fall asleep, with certain genes influencing sleep patterns.
• 😀 Mental health, such as anxiety and racing thoughts, can make it more difficult to fall asleep.
• 😀 Feeling safe in your environment is crucial for good sleep. People who grew up in unsafe environments may have more difficulty sleeping as adults.
• 😀 Adenosine is a chemical that builds up in the brain as we stay awake, creating a feeling of pressure to fall asleep.
• 😀 Sleep deprivation can lead to difficulty processing memories, weakened immune response, and an increased risk for conditions like Alzheimer’s disease.
• 😀 Sleep labs monitor brain activity, such as alpha waves and REM (rapid eye movement) sleep, to study sleep stages.
• 😀 The quality of sleep can be affected if you’re woken up during deep stages of sleep, which can make you feel groggy and disoriented.
• 😀 Creating a sleep-friendly environment (e.g., dark, quiet, and cool) can improve your chances of falling asleep more easily.
• 😀 Small lifestyle changes, like avoiding caffeine and alcohol before bed, and getting up at the same time every day, can improve sleep quality.

Q & A

What is the main focus of this episode?

The episode explores the science of sleep, including the stages of sleep, why some people find it harder to sleep, and offers tips on how to improve sleep quality.

Why do some people have trouble falling asleep while others can fall asleep anywhere?

There are several factors at play, including genetics, feelings of safety, childhood experiences, and mental health. Genetics influence sleep ease, while environmental and emotional factors, such as feeling safe or experiencing anxiety, also play significant roles.

How do the hypothalamus and adenosine affect our sleep cycle?

The hypothalamus regulates body functions in sync with the external light-dark cycle. It controls functions like heart rate and body temperature. Additionally, adenosine, a chemical that builds up in the brain while we're awake, creates a pressure to sleep, which is cleared once we fall asleep, helping us feel refreshed the next day.

What happens to the body when we don't get enough sleep?

Lack of sleep affects our ability to process information, consolidate memories, and can increase vulnerability to illnesses like colds. Toxins build up in the brain, potentially increasing the risk of Alzheimer's. Sleep is essential for the immune system and overall brain health.

What are the four stages of sleep and how do they work?

The four stages of sleep are light sleep, deeper sleep, the deepest sleep, and REM (rapid eye movement) sleep. These stages cycle every 90 minutes, with REM sleep being associated with dreaming. There's also new research suggesting there could be as many as 19 stages of sleep.

What happens if you wake up during a deep sleep stage?

Waking up during a deep sleep stage can be disorienting and jarring. It's better to wake up during lighter stages of sleep. This is why syncing your wake-up time with your sleep cycle can help avoid that groggy feeling.

How can the timing of when we wake up impact how we feel?

If you wake up at the wrong time in your sleep cycle, such as during deep sleep, it can feel like you're suddenly jolted awake. To avoid this, it's best to wake up during lighter stages of sleep, which is why timing your alarm based on your sleep cycle can help.

What are some tips for improving sleep?

To improve sleep, focus on creating an environment conducive to rest: a dark, quiet room at a comfortable temperature. If anxiety is a problem, engaging in calming activities like reading or talking to a friend can help. Avoid caffeine and alcohol, as they disrupt sleep quality.

What did Caroline discover about her own sleep patterns?

Caroline realized that for three months, she had been drinking caffeine before bed instead of decaf due to a mix-up with her coffee pods. This mistake led to poor sleep, and once corrected, her sleep improved.

What did Jonathan Tam suggest for those struggling with sleep?

Jonathan Tam advised establishing a regular wake-up time, seeking light in the morning, and avoiding light in the evening to help regulate the body clock. He also recommended getting up if you're awake in bed for too long and only going back when you feel sleepy. Lastly, creating a mental association of the bed for sleep only is key.