Sleep is extremely important for our overall wellbeing but is often overlooked and misunderstood. One of the key players in ensuring restful and restorative sleep is melatonin. Those who’ve struggled with sleep might know about melatonin supplements. But how exactly does melatonin work, and what is its relationship with the different stages of sleep?
In this blog, we will explore these fascinating sleep stages, particularly NREM and REM and the role melatonin plays.
All About Melatonin
Melatonin is referred to as the sleep hormone. It is naturally produced by the brain in response to darkness, signalling that it’s time for the body to rest.
This is like a switch, which helps turn off the arousal system of the brain, which is responsible for keeping us awake and alert. When it’s off, we slowly end up sleeping and transition from wakefulness to a dream state. Melatonin does help in promoting a good night’s sleep, and many times people do use it for combating jet lag or in recovering from shift work sleep issues; the MT1 receptor targets REM sleep specifically.
To understand what it does to REM sleep specifically, first we should know that there are 2 distinct stages of sleep, NREM (non-rapid eye movement sleep) and REM (rapid eye movement sleep).
The Two Key Stages of Sleep: NREM and REM
As we all know, sleep does not happen all at once; it occurs in cycles throughout the night. These cycles alternate between NREM sleep and REM sleep.
NREM Sleep: The Body’s Rejuvenation Phase
As melatonin levels rise in the evening, they promote feelings of drowsiness and support the onset of deep NREM sleep. Melatonin helps regulate the sleep-wake cycle, supports the onset of NREM sleep, and improves the depth and quality of sleep, making it a key factor in maintaining restorative sleep.
NREM Sleep: Reduced brain activity, slower heart rate, and decreased muscle tension.
Importance of NREM sleep: Physical repair of tissues, muscles and cell growth, energy conservation, growth and development due to release of growth hormone and helps strengthening of the immune system.
REM Sleep: The Brain’s Rejuvenation Phase
Melatonin also influences Rapid Eye Movement (REM) sleep, but its impact on this stage of sleep is somewhat different compared to its effect on NREM sleep. Melatonin helps regulate the overall sleep cycle, ensuring that REM sleep occurs at appropriate times during the night. It supports the transition between NREM and REM sleep, helping to maintain a balanced sleep architecture.
REM Sleep: Rapid eye movements, vivid dreams, increased brain activity, and muscle paralysis.
Importance of REM sleep:
- Memory consolidation: Helps convert short term memories to long term memories and to discard what isn’t worth remembering
- Emotional dysregulation: Helps to process emotions, regulate mood and manage stress
- Learning and creativity: Helps to enhance problem-solving skills
- Brain development in infants and children
Guidelines For Getting a Good Night’s Sleep: NREM and REM Sleep
- Sleeping and waking up at the same time helps the body reset circadian rhythm & improve sleep quality.
- Environmental control. Consider eyepatch/eye masks or earplugs to screen out light and sound.
- Create a relaxing routine before bedtime by winding down an hour prior. Like reading, music, hot shower, warm milk, talking, etc.
- NO SCREEN TIME 1 hour prior to bed to avoid melatonin suppression by blue light emission from devices, so no mobile, tabs, laptops before bed.
- Avoid exercise, caffeine, and stimulants 2 hours prior to sleeping.
- Relaxation techniques like deep breathing exercises, progressive muscle relaxation techniques, meditation, guided imagery, etc. help when trying to sleep.
- In case of persistent insomnia, don’t hesitate to consult a psychiatrist in Airoli at our facility for help.
We hope these simple guidelines will help you streamline your sleep cycle.
At Nami Neuropsychiatry Clinic, we provide comprehensive psychiatric treatment in Navi Mumbai for stress, anxiety, sleep problems, and other mental health concerns. Reach out to us today to take the first step towards improving mental wellbeing and overall quality of life.