Understanding Your Natural Sleep System

By Jessica White, Registered Psychotherapist (Qualifying), CRPO, BSc, MA (Counselling Psychology)

Sleep is the foundation for our health and well-being. If we aren’t sleeping well we are more susceptible to illness, our bodies have a harder time healing from injuries and we can feel foggy, irritable, and anxious. Most importantly, a lack of sleep has a major impact on our mood, memory, productivity, and decision-making skills, which can negatively impact our relationships at home and at work. It can also feel impossible to have the motivation to exercise or the discipline to make healthy food choices when we are sleep-deprived. The Public Health Agency of Canada reports that “1 in 2 adults have trouble going to sleep or staying asleep” and that “1 in 5 adults do not find their sleep refreshing” (Canada, 2019). 

There are lots of reasons why we experience sleepless nights. Stress, caregiving responsibilities, an unfamiliar sleeping environment, hormonal changes, medications, alcohol, trauma, and illness are some examples that can lead to difficulties falling asleep or being awake for prolonged periods of the night. Sleep disruptions are normal, they are a human experience. Everyone confronts a few bad nights here and there, perhaps even as much as once a month. We all wake up a few times a night, between sleep cycles, but fall right back to sleep and don’t remember waking up. 

Difficulties falling and/or staying asleep can be described as a symptom of insomnia, however, if an individual struggles for at least half the nights for 3 or more months, it is defined as chronic insomnia. Treating insomnia includes first ruling out sleep apnea or another medical disorder, and any medications that may cause sleep disturbances as a side effect. Cognitive Behavioural Therapy for Insomnia (CBT-I) is considered to be the first line of treatment for insomnia and is more effective in the long term than sleeping medications. Furthermore, it can be implemented in conjunction with trauma treatment to enhance coping and functionality.

When we’ve had a string of ‘bad nights’, it is common to try and “manage” the fatigue with coffee or catching up on lost sleep by napping, going to bed early, or sleeping in. One might find they skip their daily walk or visit with friends to conserve energy or lie in bed at night worrying or scrolling on social media, anxiously waiting for sleep to come. Over time habits and beliefs develop that interfere with the sleep process. In effect, it is these beliefs and behaviours that begin to perpetuate the sleep issue.

To understand how this happens, it is helpful to understand the processes and hormones behind the sleep and wake cycles. Two biological systems tell our bodies when to be awake and when to sleep. The circadian clock determines the best timing of sleep, especially REM sleep, and the timing of our alertness. Cortisol is the hormone associated with alertness and the release of melatonin at night sends messages to the brain that it is time for sleep. To strengthen your internal clock and promote the release of these hormones at the appropriate times it is recommended to get outside (or open the blinds and curtains) first thing, to surround yourself with lots of natural light during the day, and to dim lights at night. Maintaining a consistent sleep and rise time is also important for maintaining this internal clock.

The second system is referred to as homeostatic sleep pressure, or the “sleep driver”. Beginning first thing in the morning, this pressure begins to build and continues throughout the day so that when your head hits the pillow, you are sleepy enough to fall asleep easily and stay asleep. Sleep pressure is directly related to the quality of sleep you experience. A weak sleep drive will result in more quality sleep. To improve your sleep drive, get out of bed as soon as you wake up and limit coffee and caffeinated beverages to before noon. Maintaining a regular exercise routine is also associated with improved sleep quality and a strong drive to sleep.