When we lay down at night why our brain does not recognize it and make us fall asleep much easier? Interesting that we have control over so much things but not our own body.
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You can, but it’s not an on/off reaction. There are a lot of external cues and internal processes that influence how awake or tired we feel. Lying down in the dark is one small cue for the brain, while there are many other cues that we can implement and control.
The external cues are referred to in chronobiology (the study of timing in living organisms) as “zeitgebers” (German, coined by the scientist Jürgen Aschoff) or “time givers” (translated to English). Our bodies have a general rhythm to them called the circadian rhythm. External factors such as light, eating, exercise, and temperature can impact the rhythm throughout the day and night, as the circadian rhythm is approximately 24 hours for humans. Parts of the brain also respond to these external cues by producing or reducing different hormones. Melatonin is the most well-known hormone related to sleepiness, and it is released to help us feel tired. The timing of its release is influenced by internal biology and the zeitgebers, with light being an important factor; melatonin is released more readily when we see darkness and is not released when we see light. The hormone release is linked to light hitting our eyes, which is why closing our eyes and using eye masks can help us get ready for sleep (and why staring at a screen, which produces light, can make us feel less tired).
Sleep hygiene and bedtime routines are ways that we can signal to our body that we want to get ready to fall asleep. These routines use external cues linked to the zeitgebers to help prepare the body and brain for sleep. Making the room dim and cool, limiting bluewave light (which includes natural light like the sun and artificial light like electronic devices and lightbulbs), and doing calming/relaxing activities are all ways to signal to the brain and body that it’s time to go to sleep.
Of course, there are medical conditions and different lifestyles (insomnia, medications, mental illnesses, working night shifts, shifts that start very early, shifts that end very late) where your ability to fall asleep at night can be impacted and the brain has a hard time actually getting to sleep when you want it. This is why having routines, rituals, and external cues can help make sleeping easier.
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