Millions of Americans find it challenging to achieve quality sleep. A cognitive neuroscientist recently mentioned to Newsweek that the issue goes beyond a poor bedtime routine. The brain’s capability to sleep is intricately tied to feeling safe enough to deactivate. Unresolved stress and anxiety can trap individuals in a state of heightened alertness.
Yousuf Aslam, a cognitive neuroscientist, shared that sleep regulation involves a complex interplay between neuroscience, psychology, neurochemicals, and physiological processes. Although biological mechanisms are crucial in regulating sleep, emotional factors are equally significant.
Components of Sleep Regulation
Aslam, who specializes in neuromechanics and holds an academic background in neuroscience and biochemistry from Queen Mary University, London, identified two primary biological systems that govern sleep: the circadian rhythm and sleep-wake homeostasis.
“The circadian rhythm, our internal 24-hour clock, is controlled by the suprachiasmatic nucleus within the hypothalamus,” he explained. It influences melatonin production based on light and darkness exposure. The second system, sleep-wake homeostasis, monitors the body’s sleep needs. Aslam noted that adenosine, a chemical accumulating during waking hours and decreasing during sleep, regulates it. Caffeine boosts alertness by blocking adenosine receptors.
However, Aslam stated that sleep is not solely influenced by biology. “Beyond these, stress and emotion regulation play significant roles in sleep,” he mentioned, indicating that stress can enhance cortisol production, interfering with regular sleep processes.
The Feeling of ‘Unsafe’ in the Brain
Aslam identified two primary stress-related causes of sleep disruption. The first is unresolved experiences or perceived inadequacies from the past. He mentioned that the brain might feel agitated due to “unsafe feelings induced by past memories,” stemming from painful events, unresolved concerns, or a lingering sensation of unachieved goals.
The second cause is anxiety concerning the future. Aslam described it as a brain feeling unsafe about “future memories,” expecting negative results, fearing upcoming responsibilities, or worrying about an overwhelming future workload.
In both circumstances, the brain struggles to relax. “When the brain feels ‘unsafe,’ it activates something called the sympathetic nervous response, or the fight or flight response,” Aslam explained. Elevated heart rate and increased brain activity make falling asleep and staying asleep difficult.
For sleep to happen, the brain needs to slow down, Aslam explained. To achieve this, “it must feel safe,” and secure enough to calm down thoughts and move away from stress. He compared this to shifting from overthinking to cognitive and physical relaxation. Brain activity must transition from beta waves, associated with wakefulness and stress, to alpha waves, “the gateway to cognitive relaxation,” to enter deeper sleep stages.
Individuals unable to make this transition often find themselves scrolling on their phones late at night. Aslam’s team routinely observes people spending hours on mobile devices, subconsciously trying to wear themselves out before succumbing to fatigue.
Exercise Before Bed for Improved Sleep
To address these underlying stressors, Aslam recommends a nightly gratitude-writing exercise.
The practice involves listing three thankful items from the day or past, three items you’re grateful for about tomorrow, and four things you appreciate about yourself now. “Essentially, we are training the brain to feel secure about what’s occurred, what will occur, and the present moment,” he explained.
Aslam advises doing this exercise right before bed since the brain keeps processing thoughts for up to four hours after sleep begins.
“Often, people go to sleep reflecting on the day gone by or the day ahead. The brain works on these, trying to ‘solve’ these concerns—and you wake up tired, even after sleeping seven to eight hours,” Aslam detailed. “Not the quantity of sleep matters but the quality of sleep.” The aim is to fall asleep feeling secure and grateful.
Aslam suggests using paper and pen, writing in capital letters, rather than digital devices, because “the brain perceives paper and ink differently from digital devices.” He advises reading the list within 45 minutes of waking, “as the brain is susceptible to reprogramming.” Instead of checking messages or emails, which can trigger a cortisol-induced stress response, start the day positively.
“The same applies to delaying your first cup of caffeinated drink to after 45 minutes of waking to minimize the cortisol spike,” he added. Improving sleep quality can affect “overall mental health, including better focus, clarity, and memory abilities.”
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