Night School

Why do we often overlook improving our sleep when it is the foundation for accomplishing every other life goal?

Understanding the Five Stages of Sleep

Sleep is far more complex than simply being unconscious; it’s a cyclic journey through five stages. Each stage plays its unique role in repairing and refreshing our bodies and minds. The process begins with relaxation, slowing brainwaves, and reducing mental and physical activity.

As you transition into stage one, muscles start to loosen, and creative or abstract ideas may spontaneously emerge. For instance, Salvador Dalí famously harnessed this stage for his surreal art by holding a spoon that would fall and wake him as his muscles relaxed. Stage two deepens this relaxation, regulating breathing and potentially leading to snoring, as throat muscles relax further.

Stages three and four, also known as deep sleep, are critical for physical restoration. Waking someone during these stages is challenging, and if they do wake up, they may feel disoriented. Stage five, or REM sleep, involves dreaming and increased brain activity. This five-stage cycle repeats roughly every 90 minutes, typically occurring five times during a full night.

Examples

• An EEG captures the gradual slowdown of brainwaves during sleep stages.
• Salvador Dalí leveraged early-stage sleep to draw inspiration for his paintings.
• Waking someone from deep sleep can leave them groggy and less focused.

The Light Bulb’s Impact on Sleep

The invention of the light bulb reshaped not only nighttime activities but also our sleep habits. Historically, most people aligned their sleep with the natural rhythms of day and night. But the advent of artificial light blurred these boundaries, disrupting sleep.

Thomas Edison, the light bulb’s inventor, regarded sleep as unproductive. His invention brought brighter light into homes, enabling work and social activities to continue into the night. This cultural shift towards staying up longer began diminishing sleep quality and quantity across societies.

Modern technology amplifies this problem. From endless social media scrolling to late-night television, constant exposure to screen light disrupts natural sleep signals. A 2000 study spanning 200 countries revealed that only 15% of participants reported sleeping eight hours or more per night.

Examples

• Edison’s determination to extend usable nighttime hours led him to create the light bulb.
• Nightlife boomed after the introduction of electric illumination, reducing sleep.
• A study in 2000 showed declining sleep hours compared to data from 1960.

Consequences of Sleep Deprivation

Sleep deprivation is not just about feeling tired; it has far-reaching implications, including fatal accidents. For instance, the Exxon Valdez oil spill in 1989 occurred partly due to a third mate operating on just six hours of sleep over two days, leading to disastrous errors.

Even minimal sleep loss can affect reaction times. In an experiment led by Gregory Belenky, participants with reduced sleep performed significantly worse on pattern-matching tasks, demonstrating slower reflexes and impaired alertness. This highlights just how quickly performance can deteriorate with inadequate rest.

Everyday accidents, from car crashes to workplace mishaps, often link back to a sleep-deprived mind. Lack of sleep reduces alertness, problem-solving abilities, and focus, leading to preventable errors.

Examples

• The Exxon Valdez disaster involved sleep-deprived decision-making.
• Gregory Belenky’s study showed slower reflexes with just two hours less sleep.
• Driving while drowsy is comparable to driving under the influence in terms of risk.

The Rare Few Who Need Little Sleep

Some individuals can thrive on minimal sleep due to a genetic mutation. In the 1970s, sleep psychologist Ray Meddis encountered Miss M., a woman who functioned well on just one hour of sleep per night, baffling his team.

Decades later, scientists identified the DEC2 gene mutation, which reduces the need for sleep. Testing on mice confirmed it could be inherited and passed through families. These “short sleepers” often dominate demanding career fields, leveraging their extra hours awake.

Such cases, though rare, highlight an exception to the general rule of human sleep needs. Most of us require the average eight hours for optimal function.

Examples

• Miss M.'s story initiated investigations into minimal sleep requirements.
• DEC2 was discovered as the gene responsible for reduced sleep needs.
• In families carrying DEC2, several members reportedly need little rest.

The Long History of Sleep Remedies

Throughout history, humans have concocted peculiar methods to combat insomnia. Charles Dickens believed sleeping in the center of his bed aligned with the Earth’s magnetic north would calm his mind, to little effect.

Victorian remedies included lodestones or wrapping one’s soapy hair in a towel for weeks straight. Such methods rarely worked, but modern science has provided practical alternatives, such as minimizing light exposure before bedtime. Bright screens trick the body into staying alert by suppressing melatonin production, a key hormone inducing sleepiness.

Creating a quiet and calm sleep environment also makes a significant difference. White noise machines emulating natural sounds have become a favorite tool for drowning out disruptive noise.

Examples

• Dickens tried north-facing beds and roaming the streets to cure insomnia.
• Pseudoscientific remedies like lodestones or towel-wrapped hair dominated Victorian times.
• Melatonin regulation tips – including screen avoidance – now offer effective solutions.

The Mystery of Sleepwalking

Sleepwalking is more than just wandering around in a daze; it can manifest in dangerous ways. For example, a 15-year-old climbed a 130-foot crane in her sleep, prompting emergency rescue efforts.

Studies suggest a genetic link to sleepwalking, with children of sleepwalking parents being more likely to experience the behavior. However, sleepwalking varies, from harmless movements to risky situations, like cooking or even driving while asleep.

While we may not fully understand its triggers, ensuring sleepwalkers are safe is critical. Securing doors and sharp objects can help prevent accidents during episodes.

Examples

• A sleepwalker climbed a crane, requiring authorities to rescue her.
• A study showed children with two sleepwalking parents have a 60% likelihood of sleepwalking.
• Sleepwalking episodes often involve mundane activities like cooking meals.

Changing Behaviors Through Sleep

Sleeping minds may be more impressionable than we think. Lawrence LeShan’s 1942 experiment showed that repeating a phrase during sleep helped nail-biting boys reduce the habit by 40%.

Monks have long practiced sleep-learning by having novices hear sacred texts during sleep. Similarly, sleep suggestions were used in prisons, where repeated positive phrases during inmates’ sleep helped improve their behavior and sobriety rates.

These findings suggest the subconscious remains active, processing external inputs, even during rest.

Examples

• LeShan’s sleep experiments curbed nail-biting habits.
• Monks in Buddhist traditions used sleep-based learning techniques.
• California prisoners exposed to positive affirmations showed behavioral improvements.

Dreams as Therapy

Dreams serve as a mental recycling bin, processing and coping with challenges. Psychologist Richard Greenberg’s study found those who dream after trauma, such as watching a violent film, are less disturbed by it by morning.

Nightmares can signal an emotional recovery process. Rosalind Cartwright’s research on divorced women revealed that intense dreams helped alleviate depression over time, possibly aiding emotional closure.

While bad dreams can sometimes disrupt sleep, they often play a hidden role in helping us heal from life’s difficulties.

Examples

• Greenberg’s participants who dreamed after watching a gruesome film coped better.
• Divorced women who had vivid dreams recovered faster emotionally.
• Re-experiencing events in dreams helps process unresolved issues.

The Value of Sleep for Health and Growth

Sleep is essential to physical and mental rejuvenation. Poor sleep not only diminishes productivity but also weakens our ability to manage emotions and health. Modern distractions, like screens and hectic routines, often interrupt proper sleep patterns, leading to widespread fatigue.

While some people function with little rest, most need structured sleep cycles to thrive. Better environments and habits, such as using white noise or maintaining a screen-free hour before bed, can significantly improve sleep quality.

Dreams, rest, and relaxation remain vital for recharging and problem-solving each day.

Examples

• Studies indicate less sleep affects work efficiency and emotional balance.
• White noise offers a practical way to reduce environmental sleep disturbances.
• Avoiding screens an hour before bed helps regulate melatonin production.

Takeaways

1. Incorporate a white noise machine or app to reduce distracting sounds and create a calm sleep environment.
2. Turn off screens at least an hour before bedtime to encourage melatonin production and better relaxation.
3. Establish a consistent sleep schedule to support your body’s natural rhythms and prioritize deep, restorative sleep.