Sleep. It’s not just important – it’s crucial for optimal physical, mental and emotional well being. During this ultimate rest, the body heals, rebuilds and restores. As the saying goes, everything really does seem better in the morning, if you’ve had a good night’s sleep. I don’t know about you, but I sometimes feel like half a person when I haven’t gotten enough sleep and the world just doesn’t seem as bright.
Adequate sleep dramatically increases the quality of life in many ways. Following are some of them:
Happiness- Sleep is not only affected by stress but lack of sleep decreases our ability to deal with stress and leads to increased irritability, anxiety and depression. In fact one of the first signs of stress and depression is trouble sleeping. The way it affects our mood will certainly affect our relationships, both personal and work. A recent study found that sleep deprived women and their husbands reported more negative and less positive marital interactions.
Lean body weight- One of the most significant factors in weight management aside from diet and exercise is sleep. Less than 6 hours of sleep will lead to a decrease in the hormone leptin, which inhibits the appetite. Worse, it causes an increase in the hormone ghrelin, which increases hunger and decreases energy expenditure. Also very important, growth hormone, which promotes fat loss and increases lean muscle, is secreted during deep sleep. In other words, not only will we be hungrier during the day and more likely to give into cravings, but we will also gain weight more easily and have more difficulty losing body fat, even if our diet and exercise routine are stellar.
Optimal brain function- Decreased sleep not only leads to decreased cognition, attention and short term memory, but it also leads to decreased creativity. Your creative self isn’t only responsible for things like art and music, but for coming up with innovative solutions to life’s challenges. Clocking in one more hour in front of your laptop in the evening in exchange for sleep will compromise overall performance and productivity.
Increased energy and physical performance- A study at Stanford found basketball players at the elite level increased training and performance, not merely by getting enough sleep the night before, but the entire month before games. You may not be an elite basketball player, but with enough sleep you will at least have increased energy during the day and be able to make it through your workout or yoga class with a smile on your face.
Hormonal balance- Lack of sleep was found to dramatically lower testosterone in men in a recent study. Inadequate sleep disrupts overall hormonal balance in men and women, leading to a host of other issues aside from sexual health, as hormones affect every system in the body.
Attractiveness- A Swedish study found that observers judged the faces of sleep deprived patients as less healthy, less attractive and more tired compared to those who got regular adequate sleep. Beauty sleep is not a myth.
Lower risk of chronic disease- The less obvious but very serious effect of sleep loss is chronic disease. Inflammation markers in the blood will substantially increase, leading to pain, elevated blood pressure, diabetes, heart disease and neurological disorders like Alzheimer’s Disease. The immune system is also dramatically affected, which not only defends you from the common cold but from more serious conditions like cancer.
So now that we’ve covered some basic benefits of sleep. Here are some tips to help you get a good night’s sleep so your days can be amazing:
• Aim for 7-8 hours of sleep and be in bed by 10 pm in accordance with our natural circadian rhythms. Not doing so increases the probability of a second wind, which is actually increased cortisol hormone output. This is the last thing you want at bedtime.
• If your mind is keeping you from sleeping, keep a journal by your bed and empty the contents of your mind onto the page.
• Look for ways to decrease your stress levels, whether that means doing more yoga and meditation or letting go of certain things in your life that are not serving you. Your issues may be more complex and require more than some deep breathing exercises. Reach out for the help you need, whether from friends and family or professionals like physicians, counselors or life coaches.
• Step into the light- but make sure it’s during the day to help regulate your body’s internal clock. Minimize light exposure after sunset. This includes computers and televisions.
• Exercise early. Regular exercise will help tremendously to deepen sleep, if it’s performed early in the day. It initially increases cortisol levels, so working out too close to bedtime can keep you up. Minimize activity before bedtime. Relax with a cup of chamomile tea.
• Use the bedroom for sleep and romance only.
• Avoid caffeine later in the day and possibly all together if you are sensitive.
• Keep your blood sugar stable throughout the day by eating small meals every few hours and avoid eating within 2-3 hours of bedtime.
• Don’t fall for alcohol’s charm. Although it initially deepens sleep, it has a rebound effect and disrupts it later in the night.
• Try natural sleep remedies like valerian root and melatonin before resorting to medications, which can eventually worsen sleep issues. Melatonin is especially useful for jet lag, but avoid taking over 4 mg, as this can suppress some of your other hormones. If you feel groggy in the morning you have taken too much.
Sweet dreams…
Wishing you much love, health and happiness,
Sandra Olic, NMD – Click here to visit Sandra’s website.
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