A recent study conducted by McGill University and the University of Padua, published in the Journal of Neuroscience, has uncovered a significant mechanism in the brain that enhances our understanding of sleep disorders and their treatment.
The study focuses on the melatonin MT1 receptor, a crucial element in regulating REM (rapid eye movement) sleep, the stage of sleep linked to vivid dreaming and essential brain functions. We asked sleep expert Dr Parth Nagda, Consultant Psychiatrist at Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai, to explain how this can help us achieve a good night’s sleep.
The role of the melatonin MT1 receptor in sleep
According to Dr Nagda, the melatonin MT1 receptor functions like a switch that helps transition the brain from wakefulness to sleep. This receptor targets REM sleep specifically, turning off the brain’s arousal system and facilitating the shift into the dream state.
Darkness promotes the generation of melatonin hormone (Source: Pexels)
Melatonin, commonly used to combat jet lag or shift work sleep disturbances, is a vital component of sleep regulation, particularly in promoting REM sleep.
He explained the importance of REM sleep:
- Memory Consolidation: REM sleep helps solidify short-term memories into long-term storage, discarding unnecessary information.
- Emotional Regulation: This sleep phase aids in managing stress, regulating mood, and processing emotions.
- Creativity and Learning: REM sleep enhances problem-solving skills and supports learning.
- Brain Development: In infants and children, REM sleep is vital for brain growth and cognitive development.
Guidelines for a good night’s sleep
Dr Nagda recommends following these steps to ensure proper sleep hygiene, allowing for adequate sleep:
- Maintain a consistent sleep schedule.
- Control environmental factors such as light and noise (e.g., using an eye mask or earplugs).
- Establish a relaxing pre-sleep routine, such as reading or listening to soothing music.
- Avoid screen time at least one hour before bed to prevent melatonin suppression from blue light exposure.
- Refrain from consuming stimulants like caffeine or engaging in vigorous exercise close to bedtime.
- Associate the bed strictly with sleep; avoid eating or working in bed.
- Practice relaxation techniques, such as deep breathing or meditation.
- Consider melatonin supplements if recommended by a doctor.
- For persistent sleep problems, seek professional advice from a psychiatrist.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
