Sleep: A Foundation of Health
Sleep is one of the most important foundations of health. When we sleep we consolidate memory and learning. Our bodies produce growth hormone, which facilitates many important processes including the repair and remodeling of muscles and bones, cells and organs. The immune system is activated during deep sleep to promote healing, clear out cellular waste, and fight disease. A good night's sleep leaves one feeling refreshed and rejuvenated.
We've all heard that we should get about 8 hours of sleep every night, but how many of us actually are? It turns out, 54% of the population experiences frequent insomnia symptoms such as difficulty falling asleep or waking throughout the night. Insomnia and poor sleep quality can lead to many impairments such as increases in:
Pain symptoms
Risk of psychiatric disorders
Auto accidents and falls
Healthcare costs
Risk of chronic diseases including diabetes and cardiovascular disease.
Sleep issues can also interfere with quality of life in other ways, by interfering with performance, concentration and memory.
Healthy and restorative sleep is a human right and a necessity for optimizing health and feeling your best. As with any other health complaint it is important to uncover the underlying cause of sleep disturbances, which can include circadian rhythm disorders, stress, neurotransmitter imbalances, or else can be the side effect of a medication or another disease process. However, a great place for anyone to start is with proper sleep hygiene. Sleep hygiene refers to a combination of behaviors and environment surrounding sleep. Incorporating these habits may help to reduce insomnia symptoms, as well as improve quality of sleep (whether or not you experience insomnia).
Sleep Hygiene:
Set a schedule that allows for 8-9 hours of sleep per night. If you are not getting to bed early enough to achieve this, try moving your bedtime back by 15 minute increments every 5 days. Moving your bedtime earlier all at once can make it difficult to fall asleep. I recommend trying to get to sleep by 10:00PM, as the sleep that occurs earlier in the night is deeper and of higher quality.
Try to go to bed and get up at the same time every day to train your circadian rhythm, or your sleep-wake cycle.
Avoid screens for 30-60 minutes before bed. The blue light emitted by our phones, computers and televisions stimulate cortisol production, which is the primary neurotransmitter associated with wakefulness. Use this time to wind down by taking a bath, reading, meditating, or doing some gentle stretching.
Keep your bedroom quiet, dark and cool (~ 65ºF).
Limit electronics in the bedroom, as they emit electromagnetic fields (EMFs), a type of radiation that is associated with a plethora of health issues and can disrupt sleep. It is best to keep your computer and your phone in another room at night. If you must have your phone in your bedroom, keep it as far away from your head as possible, and keep it on airplane mode. Use a regular alarm clock so you don't have to rely on your phone to wake you up in the morning.
Avoid using your bed as a workspace. It's tempting to work from bed during these work from home times. Your bed is a place for sleep and sex, and you want to avoid creating other mental associations with this sacred space.
Exercise has been shown to improve sleep quality and decrease daytime sleepiness. Aim for 30-40 minutes of aerobic exercise four times a week.
If you are feeling groggy when you wake up in the morning, try going outside and letting the sun shine on your face. The pineal gland, which is the master regulator of the endocrine system and which regulates our sleep-wake cycles, is stimulated by sunlight. Take a walk around your neighborhood. If you have a yard, take your shoes off and walk barefoot in the dewy grass while the sun hits your face.
In addition to practicing sleep hygiene, there are many natural therapies available to help facilitate healthy and restorative sleep patterns, including botanical medicine and nutraceuticals. If you or a loved one struggles with sleep disturbances or chronic fatigue, please consider scheduling a consultation with me. I would love to help. As always, please feel free to pass this information along.
