The Science of Falling Asleep: What Really Happens When You Drift Off, or Not!

🌙 The Science of Falling Asleep: What Really Happens When You Drift Off, or Not!

By Patrick_Slepton

I am shattered! Recently I've been quite stressed at one of the businesses I’m involved in, plus I am still recovering from a cold and chest infection, I’ve not been sleeping well and I’m still going to the gym etc etc…, I’ve been completely exhausted at the end of the day. Yet still when I lie down, my mind suddenly wakes up and I struggle to go to sleep or I wake up at 3 or 4 am wide awake..grrrrr! Ever had this?

It’s one of the most frustrating experiences we face as humans, and what I am coming to realise by running Slepton and talking to folk about sleep is that nearly everyone deals with it at some point. The good news though, yes there is some… Once you understand the science behind falling asleep, you can start working with your body instead of against it.

Tonight, and it is night (10.39PM)  and I should be going to bed, let’s look …behind the eyelids…. That sounds dramatic!

Ok there is some science coming up that I’ve been researching, bare with, it all comes down to simple stuff in the end.

 

 

🌙 1. Your Body Runs on a 24-Hour Clock (Even If You Don’t)

Inside your brain sits a tiny region called the suprachiasmatic nucleus, or SCN.
 Think of it as your personal sleep conductor a biological clock that runs your entire day.

This clock responds to light, darkness, temperature, and even habits.

  • In the morning: your body temperature rises, cortisol rises, and your body wakes.

  • In the evening: light fades, temperature drops, melatonin rises.

This rhythm you might have heard of  is known as your circadian rhythm — the natural 24-hour cycle that tells your body when it’s time to feel alert… and when it’s time to sleep.

When your circadian rhythm is aligned, you fall asleep easily.
When it’s disrupted, sleep feels like a battle. That’s me at the moment!

 

 

🌙 2. Melatonin: Your “Time to Sleep” Signal

As daylight dims, your brain begins releasing melatonin, the hormone that signals “night mode.”

Melatonin doesn’t knock you out.
 Instead, it gently nudges your brain into the first stages of sleep by:

  • Lowering alertness

  • Reducing core body temperature

  • Slowing down mental activity

Now there is a bit of controversy on here that I have read recently, but I still believe that Screens delay melatonin production.

The blue light from phones, TVs, and laptops tells your brain it’s still daytime — even at 10 pm. Even if its not the blue light the mental activity going on surely does not help!

This is why many people in our modern society feel tired all day… and wired at night. I can attest to this, as when I read a book in the evening my sleep is much better. The phone/laptop/tv though is just so damn addictive though!

 

 

🌙 3. Your Core Temperature Must Drop to Fall Asleep

This is one of the most overlooked pieces of sleep science.(The slepton of sleep science - see what I did there, no ok , please yourself). 

To fall asleep, your body temperature must drop by about 1°C.

This is why:

  • A warm shower before bed works (your body cools rapidly afterwards)

  • A cooler bedroom leads to deeper sleep

  • Breathable bedding makes a difference

The ideal sleep temperature?
 ➡ Around 18°C (64°F)

Most people keep their bedrooms 2–4 degrees too warm, without realising it’s sabotaging their sleep.

The catch that I have found is that if I wake up and I'm cold then I am more likely to stay awake. However, It's definitely true though that too hot doesn't help with nodding off. Remember what it was like sleeping this summer! (For those of us with no aircon).

 

 

🌙 4. The Four Stages of Falling Asleep

Once melatonin rises and your temperature drops, your brain enters a structured sequence:

Stage 1 : Light Sleep (1 to 7 minutes)

You drift in and out. Muscles relax. Thoughts blur. (Mine even more than normal!)

Stage 2 : Slightly Deeper Sleep

Heart rate slows, body temperature continues falling.

Stage 3 : Deep Sleep

This is physically restorative sleep:

  • Tissue repair

  • Immune strengthening

  • Hormone release

Stage 4 : REM Sleep

Dreaming, emotional processing, memory consolidation.

Falling asleep isn’t one switch — it’s multiple systems synchronising and even more than this its multiple external and internal factors (eg light, temperature, mental activity) all aligning.

 

 

🌙 5. Why You Feel Wide Awake at Bedtime

Let’s talk about the classic problem that I have experienced recently then;

“I’m tired all day… but suddenly alert at night.”

This usually happens when:

1. Your cortisol is too high in the evening

Stress keeps your brain in “day mode.”

2. You’re overstimulated

Screens, fast-cut media, notifications, stress, over thinking … they wire the brain to stay alert.

3. You’ve disrupted your sleep pressure

If you nap too long, drink caffeine too late, or stay inactive, your sleep pressure doesn’t build properly.

4. Your circadian rhythm is off

Irregular sleep times confuse the body clock.

Luckily, each of these can be fixed gently and naturally.

 

 

🌙 6. How Magnesium Helps Your Brain Switch Off

One of the most researched natural sleep tools is magnesium, especially forms like:

✔ Magnesium Glycinate

✔ Magnesium Bisglycinate

These forms are known for being calming, gentle on the stomach, and supportive of the nervous system.

Magnesium works by:

  • Relaxing tight muscles

  • Supporting GABA (your brain’s calming neurotransmitter)

  • Reducing anxiety signals

  • Helping the body transition into “rest mode”

Many people are mildly magnesium-deficient without realising it, especially if they:

  • Are stressed

  • Drink caffeine daily

  • Exercise intensely

  • Have poor digestion

This makes magnesium one of the most effective natural ways to support healthy sleep.

I’ve been taking magnesium in one form or another from magnesium rich foods such as nuts, seeds and leafy veg and then also supplements. We have magnesium products available on Slepton’s store now and I use it to help my wind-down ritual now as I can't always promise to have that perfect diet, especially when I travel.

 

 

🌙 7. Other Natural Sleep Aids Worth Considering

Alongside magnesium, science supports several gentle, natural sleep tools:

Lavender (aromatherapy or pillow spray)

Shown to reduce heart rate and calm the nervous system.

Ashwagandha

Helps lower evening cortisol and support relaxation.

Valerian Root

One of the oldest herbal sleep aids — particularly helpful for overactive minds.

Chamomile

Contains apigenin, which binds to calming receptors in the brain apparently. 

We are looking into stocking all of these soon, I like to test them on myself 1st though and I’ll let you know what happens here. I have drank chamomile tea though a few years back and that did seem to help. 

 

 

🌙 8. The Three Things That Help You Fall Asleep the Fastest

Ok so what really makes the difference? Based on sleep science that I've read, these are the biggest needle-movers:

1. Light Control

Turn off blue light (and dim lights generally) at least 60 minutes before bed. (He says whilst typing away on the laptop in the late evening.)

2. Body Temperature

Keep your environment cool and your bedding breathable.

3. Mind-Downshifting

Switch your brain from “task mode” to “rest mode” with:

  • Soft scents (personally I am less of a fan of this having a bit of asthma but it does work for some folks)

  • A warm drink (I've been taking hot cacao to bed (with milk or water).

  • Gentle music

  • Magnesium

  • Breathwork

  • Journaling/ reading (a book not a screen!)

These small choices create the conditions your brain needs to transition naturally into sleep.

 

 

🌙 9. A Gentle Bedtime Flow You Can Try Tonight

Try this five-step Slepton Routine tonight:

  1. Dim lights 1 hour before bed

  2. Warm shower (your body cools after)

  3. Magnesium glycinate

  4. Pillow mist or lavender oil

  5. 3-minute breathing

  6. No screens in bed (I keep telling myself this one  but yet to crack it)

This mirrors the natural process your brain expects at night and you’ll notice a difference in days. I will update you on how I am doing.

 

 

🌙 10. Why Do We Fall Asleep?

Because your body is beautifully designed to restore, repair, and reset.

It just needs the right signals.

When you work with your circadian rhythms…
 Avoid late-night overstimulation…
 Support your body with magnesium and calming rituals…

Sleep stops feeling like a battle — and starts feeling natural again.

 

 

🌙 Final Takeaway

You don’t force sleep.
 You prepare for it.
 And your body does the rest.

If you want to start building your sleep-supporting toolkit, maybe explore Slepton’s calming products. We've tried to include some things to help your body but also fit into your bedtime rituals such as magnesium, pillow mists, and natural bedtime rituals.

Right then, I am definitely going to bed. Sleep tight!

Patrick

 

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