Sleep, as defined, is the periodic natural loss of consciousness. Given this, how could we possibly regulate something so important while being completely unconscious. Well, quality sleep can be regulated by light and is arguably the most beneficial cognitive functionality aid.
To experience optimal sleep, people should prioritize the circadian rhythm within your brain. Circadian rhythm can be defined as an internal biological clock regulating on a twenty-four hour cycle. One way to achieve this is by controlling light exposure throughout the day. This includes sunlight and man made light. The reason this light is so influential to the circadian rhythm is when it strikes the eye’s retina, alerting the visual cortex, it signals the suprachiasmatic nucleus to suppress your naturally made sleep hormone called melatonin. Melatonin is a vital and naturally produced hormone that serves as a guide to fall asleep or to the NREM-1 sleep stage.
Although, light exposure isn’t necessarily always a bad thing. As discussed in the Huberman Lab podcast episode “Profect Your Sleep with Dr. Matt Walker,” light exposure can be used to wake someone as well. This being the reason humans are awake during daylight hours, hence why humans circadian rhythms are on a twenty-four hour basis.
Although, there are many more natural ways to experience a restful sleep. When asleep, the auditory cortex of the brain responds to all sound stimuli. Meaning, while someone is asleep, minimal noise is suggested. Other natural sleep aids, as discussed on the podcast “Perfect Your Sleep with Matt Walker,” include exercising daily but not late in the evening, avoiding consuming caffeine after early afternoon, and more.
People should ensure quality sleep because it is vital to function cognitively. For example, losing sleep can temporarily tarnish one’s ability to learn, reason, pay attention, concentration, and more. As discussed on the podcast “Perfect Your Sleep with Matt Walker,” humans are more emotionally sound and rational when receiving a quality night’s sleep. The inability to function cognitively could also lead to potential life threatening scenarios such as crashing a vehicle. According to pubmed.ncbi.nlm.nih.gov, a multicenter study confirmed in 2010 that “the high prevalence of sleep-related complaints among adolescents and highlight their independent role on self-reported crash risk.” Because lack of sleep causes cognitive functions to be wary in many people, disorders have been diagnosed such as insomnia and narcolepsy. When viewing sleep deprivation and its effects on cognitive behaviors, they are generally obvious when just observing said person.
With that, humans can attempt to better their sleeping habits although unconscious through multiple methods. Better sleeping habits and quality sleep lead to better cognitive functioning, thus improving quality of life.
Works Cited:
- Diekelmann, S. (2014). Sleep for Cognitive Enhancement. Frontiers in Systems Neuroscience, 8(46) https://doi.org/10.3389/fnsys.2014.00046
- Pizza, F., Contardi, S., Antognini, A. B., Zagoraiou, M., Borrotti, M., Mostacci, B., Mondini, S., & Cirignotta, F. (2010). Sleep quality and motor vehicle crashes in adolescents. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 6(1), 41–45. https://pubmed.ncbi.nlm.nih.gov/20191936/#full-view-affiliation-1
- Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep – Huberman Lab. (n.d.). Www.hubermanlab.com. https://www.hubermanlab.com/episode/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep
