The Science of Sleep

The Science of Sleep: Why Quality Rest Is Crucial for Mental and Physical Health: Herbs, Supplements, and Lifestyle Hacks

Whether you’re a night owl or an early bird, the fact remains that we need sleep to do all the things that make us human. If you have heard of the Russian Sleep Experiment (to; proceed with caution when looking it up), you will know how sleep deprivation can impact us to extremes. Even a few nights of bad sleep can affect our brain, the way we age, our memories, and much more. With that said, however, reality intervenes with busy schedules, kids, and stressful thoughts that seem to loop only at night. So, what do we do? If sleep is that important – and it is – how do we ensure that we are getting enough sleep to live a full, healthy life? Read this article to find out all you need to know.

The Importance of Sleep for Overall Health:

The trifecta of holistic well-being is made up of food (including water), exercise, and sleep. Sleep is important for many systems in the body. While we are catching some Zzzs, these systems in our bodies are repairing themselves, improving things like immunity, hormonal regulation, and memory formation. Although a big part of sleep, especially the dream aspect of sleep, remains a mystery – there’s a lot that we do know about its impacts on the body. While we sleep, our bodies stay active, and here are some insights into that nocturnal world:

 Repair, Immunity, and Balance

While we sleep, our body is  repairing muscles and tissues, boosted by growth hormones released during deep sleep. It’s also your immune system’s prime time to produce infection-fighting cytokines (a.k.a the messengers of our immune system). On top of that, sleep keeps hunger and stress hormones like leptin, ghrelin, and cortisol in check, helping you stay balanced.

Sharpening the mind and stabilizing emotions

During sleep, your brain consolidates memories and processes information, improving focus and recall. Skimping on sleep can leave you forgetful, unfocused, and emotionally sensitive—not a recipe for a wonderful day.

The price of poor sleep

Chronic sleep deprivation can lead to weight gain, a weakened immune system, and an increased risk of chronic illnesses like diabetes and heart disease. Prioritizing sleep isn’t just about rest; it’s about resilience. Sleep is also the time for our body to remove waste and harmful toxins, keeping us light and in good shape. Sleep deprivation can increase our chances of gut issues, heart disease, high blood pressure, kidney issues, and overall decline in health.

The Science Behind Sleep

Let’s break it down—your sleep isn’t just one big snooze-fest: it’s a dynamic tag team of Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM) phases. During NREM (a.k.a deep sleep), your body is in repair mode, fixing up muscles, boosting immunity, and strengthening bones. Then comes REM—the main dream factory where your brain organizes memories and processes emotions. Together, they are like a power duo making sure you wake up ready to slay the day.

Circadian Rhythms: Your Body’s BFF

Your circadian rhythm is your personal body clock, deciding when you’re hyped up or ready to crash. When it is in sync, life’s good. But pull an all-nighter or binge on TikTok until 3 a.m., and things get messy—cue groggy mornings and random naps.

Sleep’s Biggest Frenemies

Modern life is a sleep thief. Stress makes your brain run a 24/7 drama marathon, blue light from screens tells your melatonin to take five, and irregular schedules leave your internal clock confused. Want to fight back? Create a chill bedtime routine, ditch the doom-scrolling an hour before bed, and give your mind a breather with some relaxation hacks.

Herbal Helpers for better sleep

Say hello to nature’s sleep squad: Ashwagandha, Chamomile, and Lavender. Ashwagandha, an adaptogen superstar, helps lower stress hormones like cortisol, making it easier for your mind to chill. Chamomile—a classic bedtime favorite—contains apigenin, a compound that promotes relaxation and reduces anxiety. And let’s not forget Lavender; its soothing aroma has been scientifically shown to improve sleep quality and reduce restlessness. Add these herbs to your nighttime ritual, whether as teas, oils, or supplements, and drift off to dreamland the natural way.

For those battling insomnia, restless leg syndrome, narcolepsy or other sleep disorders for which herbs, exercise and a hot bath can’t fix, nutraceuticals can offer a heavier blow to your sleep deficiencies. Three60’s Sound Sleep Gummies offer melatonin-free ingredients that have shown a reduction of insomnia and stress in 99% of users. Artificial melatonin can sometimes disrupt your body’s ability to produce its own melatonin over time, potentially leading to dependency or irregular sleep cycles. On the other hand, melatonin-free options support relaxation and deep sleep without altering your natural hormonal balance. This is why three60’s gummies, formulated with Ashwagandha as well as Saffron and L-Theanine to improve sleep quality in clinically proven doses, are your ticket to snooze town!

Lifestyle hacks for quality rest

Stick to a Sleep Schedule: Going to bed and waking up at the same time daily trains your body to sleep better. Even weekends deserve consistency—your future well-rested self will thank you. Having a relaxing nighttime routine can help your brain signal your body to wind down for the day. A cup of tea, a skincare routine, a hot bubble bath, or a good book can be the perfect way to end the day.

Create a Sleep Sanctuary: Your bedroom should be your sleep haven. Keep it cool, dark, and light-free. Ditch the screens, invest in blackout curtains, and even add a white noise machine for ultimate Zen vibes.

Relax Your Mind: Stress doesn’t stand a chance against yoga, meditation, or journaling. These practices help you unload mental clutter and ease into relaxation mode, setting the stage for quality rest.

Conclusion

Prioritizing sleep is the ultimate act of self-care. Experiment with these tips, find what works for you, and make sleep a non-negotiable part of your routine. With the right nighttime routine, herbal teas, exercise, and sleep gummies when needed, your body, mind, and mood will be unstoppable.

Sweet dreams, everyone!

About The Author

Dr. Kriti Soni

Dr. Kriti Soni is a pharmaceutical scientist specialising in developing drug delivery systems and natural products