Do not underestimate the power of sleeping

Do not underestimate the power of sleeping #part3

Sleep research, and dispelling some misconceptions

Örs Szalontai graduated as a #neurobiologist and is currently pursuing his Ph.D. at the Department of Physiology and Neurobiology at Eötvös Loránd University, specializing in #sleepresearch. Recently, he joined our team at #icontest as a Software Developer and gave a #knowledgesharing lecture. This is the last part of what Örs covered in his presentation.

During sleep, the #brain undergoes a variety of essential processes that are crucial for maintaining our overall health and well-being. The process of synaptic pruning, which occurs during both REM and non-REM sleep, involves the removal of “unnecessary” synapses, allowing for the strengthening of important neural connections and the formation of new memories. Additionally, the glymphatic system, a network of waste-removal systems in the brain, becomes more active during sleep, allowing for the removal of byproducts that can accumulate during waking hours.

Örs helped us dispel some sleeping-related #misconceptions :

• Does #melatonin improve sleep quality?  - Well, it depends! Melatonin is a hormone produced by the pineal gland known as the "hormone of darkness". Its levels naturally increase at sunset and decrease in the body at sunrise. Melatonin supplements can help manage jet lag, especially when crossing time zones that differ by more than 7-8 hours. They can aid in adapting to new light-dark conditions more swiftly. However, for regular sleep purposes, it may not be necessary to take melatonin supplements.
• Is #darkness necessary for falling asleep? - No, however, darkness may be beneficial for falling asleep and promoting deep sleep. Sleeping in a dark environment could help to enhance the depth and quality of sleep, allowing for better rest and rejuvenation. Sleeping in darkness could also make it easier to fall back asleep if we wake up during the night.
• Do sedatives/hypnotics make me sleep better? - The effects of #sedatives or #hypnotics on sleep quality can vary. While they may help induce sleep in the short term, there are potential drawbacks to consider. One concern is that these medications can be habit-forming, leading to dependency and a vicious cycle of reliance on sleep aids. It's important to use them cautiously and under the guidance of a healthcare professional. It's worth noting that currently, available sleeping pills cannot fully replicate the natural sleep process or may selectively eliminate specific stages of sleep. 
• Does #countinglambs work? - Yes! Counting can have a relaxing effect on the mind and help calm us down, making it easier to fall asleep. One effective technique is to count only your exhalations, as this slows down your breathing and reduces the amount of anxiety, which can promote relaxation and sleepiness.
• Does the #smartwatch measure my sleep well? - No, EEG (electroencephalography) is the right tool for accurately measuring sleep. It provides detailed information about brain activity during different stages of sleep. The frequency and patterns of brain waves measured by EEG can provide insights into the depth and quality of sleep. On the other hand, smartwatches typically rely on other physiological measurements, such as heart rate, arm movement, and breathing, to estimate sleep stages. While these measurements can provide some information about sleep, they are not as specific or reliable as the direct measurement of brain activity through EEG. 
• Does #exercise help you fall asleep? - Yes, exercise can have a positive impact on sleep. Engaging in regular physical activity can help promote better sleep by increasing feelings of tiredness and reducing overall arousal. To optimize the sleep benefits of exercise, it is generally recommended to finish your workout session at least 3-4 hours before your intended bedtime. This allows your body temperature, heart rate, and hormonal levels to return to their normal state, which facilitates the onset of sleep. 
• Does #coffee help you wake up? - Not necessarily! Coffee is commonly known for its stimulating effects and ability to help wake you up. However, it's important to understand the timing and mechanisms behind its effects. After consumption, it typically takes around 25-40 minutes for the caffeine in coffee to take effect in the body. When we wake up, our brain naturally goes through a process of becoming more alert, which involves an increase in cortisol levels for approximately 1-1.5 hours. During this time, drinking coffee may temporarily raise your blood pressure but not have its full invigorating effect because the cortisol levels are already naturally increased. It's worth noting that while some individuals may habitually reach for their first cup of coffee immediately upon waking, the perceived effects in such cases may be more influenced by the placebo effect rather than the direct physiological effects of caffeine.
• Does the afternoon #siesta harm the quality of your night's sleep? - No! The impact of an afternoon siesta on the quality of nighttime sleep can vary depending on various factors. However, when timed and executed appropriately, a well-planned and moderate-length siesta can be beneficial. Ideally, a short nap taken in the early afternoon, lasting no more than 1.5 hours, can provide rejuvenation and help maintain optimal alertness and productivity throughout the day. This duration allows for a sufficient amount of rest without excessively reducing the sleep drive for the night. It's important to note that individual sleep needs and preferences may vary. Some individuals may find that a nap during the day disrupts their nighttime sleep, while others may benefit from a brief period of rest.
• Does sleeping in #cooler temperatures improve the quality of our sleep? - Yes, Örs found some scientific articles indicating that resting in a cooler environment can help get more sleepy, and his own experience supports this as well. :) 
• Does light have a direct effect on how sleepy we feel? - Yes, for example in office spaces, #lighting between 300-500 lux is ideal, as too little light can make us sleepy, while overly bright lighting can cause stress and make us more irritable. The color of the light is also important, the use of cool lights is recommended in the morning and warm lights in the evening. Using a blue filter on screens can also help reduce the alerting effects of blue light, and could be especially useful in the evening.

Örs kindly recommended the book "Péter Halász: Sleep and sleep disorders" in Hungarian, which provides a comprehensible and interesting exploration of sleep and sleep-related conditions.

Furthermore, if you'd like to delve deeper into the topic, we encourage you to explore our previous summaries which provide condensed highlights from Örs' extensive 2-hour #knowledgesharing presentation.

First part: Sleep from a scientific view and circadian rhythm 😴 🌜 

https://www.linkedin.com/feed/update/urn:li:activity:7061979461931384832

Second part: Sleep research and some sleep disorders

https://www.linkedin.com/feed/update/urn:li:activity:7062405428151750657