Sleep Your Way to Better Health

Sleep Your Way to Better Health

We should spend about a third of our adult lives sleeping, yet we do not remember doing it.  We crave sleep, we need it, we cherish it, we skimp on it, we agonize about it when we don’t get enough, and why we need it is a mystery. 

Research keeps finding more good reasons we should get enough sleep.  We steal from our sleep to extend our busy days; we get up early and go to bed late.  Guidelines become tricky because there is no “right” amount for everyone.  The amount varies between individuals and changes as we age.  As a guide, preschoolers need 11-14 hours, school age children need 10–11 hours, teens should get 9–10 hours, and adults should get 7–9 hours. 

1. It is well accepted that less than 6 hours is just not enough, even when you think you function well on very little sleep, and regularly sleeping more than 10 hours may be indicative of a health problem.

Not getting enough sleep has been linked to the following:  (Being linked to or associated with does not necessarily mean there is a direct cause and effect.)

          >headaches,                                       

          >low energy, fatigue,

          >decreased concentration,                   

          >increased stress,

          >increased alcohol use,                       

          >increased errors and accidents,

          >obesity, (The hormones ghrelin and leptin get disrupted with a lack of sleep. Ghrelin levels increase, which stimulates your appetite making you feel hungrier, while leptin levels, which signal fullness, drop causing you to not feel full or satisfied when you do eat.)                                          

          >decreased tolerance and patience,

          >increased risk of heart attacks and stroke,

          >high blood pressure,

          >diabetes (insulin and glucose metabolism are affected),

          >increased anxiety, depression, mental distress,

          >increased autoimmune diseases,

          >higher levels of colon and breast cancers,

          >diminished memory and ability to calculate, 

          >less effective immune system functioning, (You may take longer to heal or recover from an illness.)

          >generalized cellular inflammation. (This internal inflammation is believed to be triggered by stress hormones and plays a role in many autoimmune disorders, endocrine disorders, blood pressure, diabetes, metabolic syndrome, and obesity to name a few.)

Some of us do not allow enough time for sleep because we consciously override our urge to sleep so we can get one more thing done; we shave off an hour or two so that we can be more “productive”.   Others do try to sleep but can not get a restful night.  Many reasons affect our ability to get a good night’s sleep: our sleep becomes lighter as we age, sleep apnea (you may think you slept through the night but you may really be awakening repeatedly throughout the night as you gasp for oxygen), restless leg syndrome, snoring (either yours or your partner’s), getting too little exercise during the day, alcohol (you might feel drowsy and relaxed but your sleep is not deep and restful), insomnia (trouble falling asleep, trouble staying asleep, or awakening too early).

So how can you protect your health?  Prioritize your sleep and develop good sleep hygiene!  Figure out how much sleep feels best for you and schedule that amount (plus time to get ready for bed) into your “day”.  Follow a routine at bedtime that limits exercise and mental stimulation; have a soothing or relaxing ritual leading up to bedtime.  Avoid watching TV or using a computer in bed.  Go to bed and get up each morning at the same times.  Limit caffeine and alcohol before bed.  Get sunlight during the day to help set your internal clock.  Exercise, but not too close to bedtime.  Keep your bedroom cool and quiet (a white noise can help block out unwanted noise).  Try relaxation or meditation to unwind.  Avoid using your bed as a place to worry.  (Schedule “worry time” time earlier in the day when for 15 minutes all you do is worry; this is all of your worrying for the day.  If worries arise after your “worry time” has passed write them down so you can worry at your next scheduled time.)  Don’t let sleep become a battle.  If you do not fall asleep within 30 minutes get out of bed and do something relaxing until you feel tired.

Getting enough sleep is crucial to your health.  Practicing good sleep hygiene can help you get more restful sleep.  Relax, enjoy your sleep, and know you are helping your body in many ways!