Scientists Discover Secret to a Better Night’s Sleep

A new study may provide the secret to the perfect night’s sleep.

Researchers at the University of Tsukuba believe they may have discovered a pathway within brain cells regulating sleep length and depth.

By examining genetic mutations in mice and how these affected their sleep patterns, Professor Hiromsa Funato said the team at the university had “identified a mutation that led to the mice sleeping longer and deeper than usual.”

Sleep Promoting Genes

The team then set out to identify the brain cells in which these pathways regulate sleep by altering the amounts of SIK3 and HDAC4 in cells present in various regions of the brain. This led the researchers to discover that cells within the cortex regulate the depth of sleep, while signals within the hypothalamus regulate the amount of deep sleep.

“These results provide an important insight into how sleep is regulated, which could potentially lead to a greater understanding of sleep disorders as well as the development of new treatments,” said the paper’s co-author, Professor Funato.

A Third of Americans Don’t Get Enough Sleep

According to the National Sleep Foundation, adults need seven to nine hours of sleep per night. However, around a third of adults in the US don’t get enough sleep.

Although many factors can lead to sleepless nights, including stress and anxiety, as well as underlying health conditions such as diabetes and heart disease, studies such as the one at the University of Tsukuba are beginning to shed light on the complex biological processes that govern our sleep patterns and how these may be used to help develop new treatments for insomnia and other sleep disorders.

There have been many promising developments in our understanding of sleep, including identifying specific genes, such as the CLOCK gene, which governs our circadian rhythms.

However, while we wait for the next scientific advancement, you can do plenty to improve your sleep.

Simple Tips for a Better Night’s Sleep

While we wait for the next scientific advancement, there are plenty of steps you can take to improve your sleep hygiene.

Making small changes to your sleeping environment and creating a proper sleep routine can dramatically affect the amount and quality of sleep you get every night.

Keep a Regular Bedtime

Going to bed at the same time each night and aiming to get up at the same time each day can help your body establish a certain rhythm, which can improve the quality of your sleep.

Make Sure Your Bedroom Is Quiet and Dark

You’re unlikely to get any sleep if your bedroom is noisy and all the lights are turned on. So, blocking out as much noise and light as possible is essential.

Installing some good quality black blinds or curtains will also help to block out any light from the street or sun, but they will also insulate the room so you remain more snug.

Make Sure You Have a Good-Quality Mattress

Research suggests that the surface you sleep on affects the quality of your sleep. A good-quality, medium-firm mattress promotes comfort, proper spinal alignment, and quality sleep and stops you from feeling like you’ve been kicked in the back when you eventually wake up.

Make Sure Your Bedroom Is the Right Temperature

According to the Sleep Foundation, the ideal temperature bedroom temperature is between 65°F (18.3°C) and 68°F (20°C).

Making sure your bedroom is a comfortable temperature can make a world of difference as it supports natural thermoregulation and reduces night sweats.

Remove Screens From Your Bedroom

We’ve all fallen asleep in front of the TV at one point or another, but it may be time to toss your TV out of your bedroom and ban your mobile phone from your bedside table.

Although blue light from screens is useful for keeping you awake during the day, it inhibits the body’s production of melatonin, a vital hormone for making us feel drowsy.

Avoid Caffeine and Alcohol Before Bedtime

This one is obvious, but caffeine keeps most people awake (unless you are neurodivergent).

Likewise, although many swear by a nightcap and alcohol may help you feel drowsy, the quality of your sleep is negatively impacted by booze, so it is best avoided.

Exercise Throughout the Day

Studies have shown that your morning run, swift trip to the gym, or running around after the kids can help you fall asleep more easily at night.