“Sleep follows the rise and fall of the human body core temperature cycle,” explains Breus. When your core temperature hits its peak, a quarter to half a degree Celsius drop signals the brain to tell the pineal gland (a pea-shaped gland in the brain that regulates some hormonal activity) to produce melatonin, which Breus says, is “the key that starts the engine for sleep.” Parasympathetic tone increases, while sympathetic tone decreases, all while a cascade of hormones, neurotransmitters, and amino acids also produce the melatonin needed to fall asleep, Breus says, adding that a simultaneous accumulation of adenosine, a natural compound that relaxes blood flow and heartbeat, also contributes to the body’s sudden wash of sleepiness. But the act of falling asleep is as mental as it is physical. Major Allison Brager, Ph.D., a neuroscientist involved in the U.S. Army’s Holistic Health and Fitness System specializing in sleep, refers to it as “neurological downscaling,” when the brain decreases its state of activity. “This state is as close to that of someone who is trained in practicing meditation and mindfulness in that there is little deep thought, emotional attachment, and judgment of the world around you,” explains Brager. When all goes according to plan, Brager says, on average, it should only take you 15 to 20 minutes to fall asleep. But factors like physical health and nutrition, mental wellness, and environment can make it harder for some people to fall asleep than others. “Sleep is meant to be rapidly reversible because sleep for our ancestors used to be a vulnerable state,” she tells mbg. “Therefore, to prevent yourself from abruptly waking up to traffic outside or maybe even a snoring partner, use a sound machine.” According to Breus, scheduling your bed and wake times around your chronotype gets your body accustomed to falling asleep at a certain hour, therefore making it a whole lot easier to shut down at the end of the day (not to mention, naturally wake up at the same time each morning). However, some people find focusing on their breathing makes them anxious. It’s kind of like when you think about blinking or the fact that you can technically always see your nose; drawing attention to these things can make you hyper-aware of them. If you can relate, stress expert Aditi Nerurkar, M.D., MPH, shares these two practices to manage your breathing in a way that is not as stress-inducing. A 2020 systematic review and meta-analysis4 of randomized controlled trials showed meditation does improve sleep quality. However, the authors note it’s not uncommon for feelings of anger, sadness, or fear to crop up in those new to meditation, as “present moment awareness can highlight emotions.” Therefore, if you’re struggling with anxiousness or major life changes that are causing you to stress in such a way that it’s affecting your quality of life, you must speak to a professional to get the help you need.
