The science behind getting a good night's sleep

A good sleep at night is something to look forward to, but it isn't always the easiest thing to achieve.

15:32 24 February 2014

Modern lives are filled with many stressful activities, and sometimes it can be hard to get into that relaxed state needed for a good night's sleep.

Why do we need to sleep?

Considerable research has been carried out into the reason that sleep is necessary, and scientists have several theories as to why this should be. One of these, for which there is substantial empirical evidence, is known as restorative theory – where sleep is thought to help restore to the body what is lost when awake. Another aspect to this theory is that the body is rejuvenated during sleep, allowing the brain and cognitive functions to be recharged and letting tired muscles loosen up in preparation for the next day's activities.

Another theory is related to energy conservation, whereby the body's metabolism slows down during sleep, reducing the need for energy and helping to conserve its energy resources.

How to get a good night's sleep

Everyone has different ways of getting off to sleep, from the classic counting sheep to taking a sleeping pill when all else has failed. However, there are a number of factors that help with the relaxation process and can make that good night's sleep a normal part of life.

A comfortable bed is essential to help the body and brain wind down. Some people prefer a firm mattress and it's important to choose what suits the individual, for example a vi-spring bed that can be custom made to provide a refreshing and reinvigorating sleep.

The right lighting before going to sleep can also be beneficial. A low wattage lamp or a dimmer switch that can be reached without getting up can start the preparation for resting as the body anticipates that darkness is coming. If street lights outside the windows shine in too brightly it's worth considering blackout drapes or blinds to avoid the eyes being stimulated and preventing or delaying falling asleep.

If it has been a particularly stressful day at work or something else worrying has happened, it's easy to dwell on these problems when trying to get to sleep. By making a conscious decision to switch the brain off, the body gets a signal that it can get ready to slow down and drift towards sleep.

Other ways to help

Developing a regular routine can be a beneficial way of beginning to power down. Little things like removing make-up, brushing the teeth or combing the hair builds up a repetitive memory that reminds the body and brain that it's time to rest.

Avoiding stimulants such as caffeine or eating a heavy meal shortly before going to bed is recommended, and though drinking alcohol may help some people to fall asleep quickly, it can disrupt the sleep mechanism of the body and leave it feeling exhausted in the morning.

If nothing has worked it's worth getting up out of bed after 15 minutes until tiredness returns.