Sleep - are you getting enough?

Some individuals pride themselves on only needing 4-5 hours of sleep every night. Is that a good thing?

Sleep is not just a time to rest and recover to prepare us for the following day.

Scientific studies have shown that sleeping less than seven hours per night can predispose you to many medical conditions, including weight gain, obesity, diabetes, hypertension, heart disease, stroke, hyperlipidemia, depression, and premature death.

Conversely, good quality sleep benefits us by giving us increased energy, better mental health, improved cognitive functioning, balanced hormones, and muscle tissue restoration.

Sleep is a time when our body repairs itself, regulates hormones and fights infections, which means sleep deprivation can adversely affect our immune system.

According to the Sleep Foundation, our bodies cycle several times through four distinct sleep stages every night: light sleep (NREM 1 and 2), deep sleep (NREM 3), and rapid eye movement (REM) sleep. In order to reap the benefits of good sleep—such as increased energy, better mental health, improved cognitive functioning, balanced hormones, and muscle tissue restoration—it’s critical to create sleep habits that promote the natural progression of this four-part cycle.

CAUSES OF INSOMNIA

• Anxiety and stress agitate the mind and can make it difficult to “switch off” and fall asleep.

• Eating too much before bed. Consuming large amounts of unhealthy foods such as sugar and highly processed foods, can interfere with natural hormone production, digestion processes, and nervous system regulation, which then impacts sleep quality.

• Ingesting substances that make it hard to sleep such as caffeine, nicotine, or alcohol. Although alcohol can lull you into sleep quickly, the alcohol molecules are soon transformed by your liver into aldehydes, which are mild stimulants that can trigger restlessness.

• Poor sleep hygiene can compromise sleep, e.g. room temperature too warm, too much screen time before bed, or exercising late at night

• Medications such as certain antidepressants or over-the-counter cold medications that contain stimulants

• Chronic pain or other medical conditions that make it uncomfortable to lay down for long periods of time

• An irregular work, school, or travel schedule that throws off the body’s circadian rhythm

6 SLEEP HYGIENE TIPS

1. Create a peaceful environment by keeping the room at a comfortable temperature, eliminating bright lights, introducing calming scents such as lavender or chamomile.

2. Limit distractions before bed. Turn off all electronics, avoid the urge to scroll for 30-60 minutes prior to sleep and silence your phone. Establish a night time routine that induces calm and relaxation, e.g. reading a book, meditation, journaling or taking a bath.

3. Set a consistent sleep schedule. Having a set wake up time and bedtime helps to maintain your circadian rhythm and supports restful sleep.

4. Exercise regularly and eat well. Exercise releases serotonin which can help to relieve stress and put you in the right mindset for a good night’s sleep.

5. Be mindful of daytime habits. All the little things you do during the day can contribute to a better night’s sleep. Be intentional about when you drink caffeine and alcohol. Get outside to enjoy some natural sunlight. Ask yourself whether constantly checking your phone social media or the news is conducive to a peaceful state of mind.

6. If you still feel like you aren’t getting enough sleep after several months of trying to build healthier habits, it’s time to talk to a physician to make sure there are no underlying health issues that could be hindering your sleep.